Latest news with #CarlosNunez
IOL News
23-05-2025
- Health
- IOL News
Sleep like a baby or stress like an adult? 3 positions that reveal your stress levels
Recent insights reveal that our favourite slumber postures are more than mere preferences; they may be telling signs of our mental state, particularly in relation to stress. But recent research and expert advice suggest that our sleeping position might just be a window into how well we're coping. While we often talk about stress-related headaches or tummy troubles, few of us think about how stress shows up at night, especially in the way we sleep. There's no denying it: stress is a daily reality for most South Africans. Whether it's worrying about juggling work and family, stress has a way of following us sometimes right into bed. So, how does stress really manifest in our daily lives, and what do our favourite sleeping positions say about our mental state? Let's unpack this in a friendly, relatable way because, let's be honest, we all want to sleep a little better and stress a little less. All this makes it hard to relax, and even harder to get that deep, satisfying rest. In other words, your body keeps the score even when you're fast asleep. Licensed psychologist Dr Nicole Moshfegh adds that stress activates our 'fight-or-flight' mode, which means your heart beats faster, your muscles tense up, and your brain stays on alert. And it's not just big, life-changing stress, sometimes it's the daily grind. Dr Carlos Nunez, chief medical officer at ResMed, explains, 'The posture you unconsciously adopt at night can reflect how your nervous system is coping.' First, a reality check. According to a global sleep survey by ResMed (2023), stress is the number-one disruptor of good sleep. The hidden ways stress sneaks into our nights Most of us don't pay attention to how we sleep until we wake up with a sore neck or back. But sleeping posture can be a silent language for our stress levels. Here's what you should look out for: 1. Fetal position If you often find yourself curled up tightly on your side, knees tucked to your chest, you're not alone. This 'fetal position' is one of the most common ways people sleep, especially during stressful times. It's a natural, self-soothing pose; think of a baby seeking comfort and safety. People who frequently adopt a tightly curled fetal position may be more emotionally sensitive or anxious. The tighter the curl, the more their body may be signalling a desire for protection or comfort. 2. Face-down ('Freefall') position Do you sleep on your stomach, arms flung out or hugging your pillow? This is known as the 'freefall' position. While it might look carefree, experts like Nunez suggest it could mean you're harbouring stress or a need for control. 'It's a vulnerable position that may reflect heightened tension, even if the sleeper appears relaxed'. Interestingly, the position has been linked to more fragmented sleep. And for those of us who already struggle to wind down after a long day, this can make things worse. 3. Constantly changing positions Are you a toss-and-turner? People who shift positions all night long often do so because their brains and bodies are on high alert. When people are stressed or anxious, they will experience more disrupted or fragmented sleep, which can lead to constant movement at night. Sometimes, this restlessness can also indicate other issues like restless leg syndrome. But for many, it's simply a sign that stress is spilling over into the night. Now that we know stress can show up in how we sleep, what can we do about it? The answer isn't just flipping onto your back and hoping for the best. But a few lifestyle tweaks can make a big difference. Try a weighted blanket. Many South Africans are discovering the calming power of weighted blankets. These blankets can provide gentle, even pressure that soothes the nervous system and reduces nighttime tossing. It's a simple switch that can promote relaxation, especially if your sleep is full of tension. Adopt a back-sleeping position (If you can) Sleeping on your back, and arms at your sides is recommended by sleep experts for reducing tension and promoting natural spine alignment. Place a pillow under your knees to relieve lower back pressure. However, if you snore or have sleep apnea, this may not be the best choice, so talk to your doctor for personalised advice. Address daytime stress, too. While changing your sleeping position can help, the real solution is to tackle stress during the day. Address daytime stress Consider adding short mindfulness breaks, yoga, or just a few deep breaths into your routine. Even a walk around your complex or a chat with a friend can make a difference. Stress is a part of life. But it doesn't have to rule your nights. Pay attention to your sleeping position it might be telling you something important.
Yahoo
21-05-2025
- Health
- Yahoo
These Sleep Positions Could Be a Hidden Sign of Stress, Health Experts Say
Stress activates the body's fight-or-flight response, which can carry over into sleep. Experts say positions like curling into a tight fetal pose, sleeping face-down, or clenching fists may be unconscious physical responses to stress or emotional discomfort. Postures such as hugging a pillow, tightly curling up, or tossing and turning throughout the night can reflect a need for safety, self-soothing, or a struggle to fully relax. Adopting supportive postures—like side-sleeping with proper alignment, sleeping on your back with relaxed limbs, or using a weighted blanket—can help reduce tension and promote more restful people experience at least a little stress during the day; but for some, it lingers into the night, affecting their sleep. Everyone responds to stress in their own way, and for certain people, it influences their sleeping position. We may not pay much attention to how we're sleeping at night, but the way we're positioned in bed could be indicative of the stress of our daily lives or associated with a major problem or event. So how, exactly, does stress impact our sleep? We spoke with three sleep experts to find out which sleeping positions are associated with stress, and which ones you can adopt for a healthier night's Carlos Nunez, M.D., chief medical officer at Resmed Nicole Moshfegh, PsyD, licensed clinical and health service psychologist and founder and director of We Rise Psychology Steve Carstensen, DDS, board-certified dentist and sleep expertA recent global sleep survey from Resmed found that stress is the number-one disruptor of a good night's rest. And in many cases, your sleeping position might be saying more than you think. 'The posture you unconsciously adopt at night can reflect how your nervous system is coping,' says Carlos Nunez, M.D., chief medical officer at Resmed. When we are stressed, our 'fight-or-flight' response—or sympathetic nervous system—is activated, says Nicole Moshfegh, PsyD, licensed clinical and health service psychologist. This response causes a range of different physical and chemical reactions in our brain and body designed to help us prepare and respond to danger, she explains. 'This includes things like increased heart rate, breathing, and blood pressure and muscle tension,' Moshfegh says. 'As a result of these physical sensations and chemical reactions—like increased cortisol—it can be difficult for the body to relax.' This can prompt someone to attempt to self-soothe by sleeping in a more protective position. 'A person hugging a pillow or curling tightly may be unconsciously trying to replicate the calming sensations of pressure and security—behaviors often observed in both children and adults under duress,' Nunez adds. 'Your body communicates—even when you're asleep. A tense, curled-up posture can reflect a mind under pressure.' Additionally, when our fight-or-flight response is activated, it can also affect sleep quality—making you more restless, for example, says Steve Carstensen, DDS, dentist and sleep expert. On top of that, increased brain activity and muscles that are ready to spring into action can result in lighter sleep. 'This will allow the brain to feel more pressure from any sleep position, prompting a shift to a different posture for more comfort,' he explains. 'During restful sleep, sensory inputs are more filtered, and the brain won't react as easily.' Can the way we sleep really offer insight into the stress we're experiencing during the day? 'Although sleeping positions may not always indicate stress and may just be a matter of preference, they can still sometimes be clues into whether someone is experiencing increased stress,' Moshfegh says. Here are a few examples. This side-sleeping posture, with knees drawn to the chest and arms tucked in, is one of the most common positions during periods of high stress, Nunez says. It's a type of self-soothing—a protective instinct akin to curling up for safety. 'People who frequently adopt a tightly curled fetal position may be more emotionally sensitive or anxious,' he explains. 'The tighter the curl, the more their body may be signaling a desire for protection or comfort—especially during stressful times.' Stomach sleepers—especially those who splay their arms or hug the pillow—may appear carefree, but it could be a sign that they're stressed, Nunez says. Known as the 'freefall' position, this posture has been associated with internalized stress or a need for control. 'It's a vulnerable position that may reflect heightened tension, even if the sleeper appears relaxed,' he adds. If you sleep with your fists clenched, there's a good chance that you're also clenching your jaw and/or grinding your teeth—and waking up with some pain in your hands and jaw, Moshfegh says. 'Physical tension during sleep can indicate stress, particularly if you are also experiencing disturbing dreams—which you may or may not remember,' she explains. Some people don't have a regular sleeping position because they spend the night tossing, turning, and repositioning themselves in bed. 'Typically, when people are stressed or anxious, they will experience more disrupted or fragmented sleep, which can lead to constant movement at night,' Moshfegh says. 'Sometimes it may also indicate other underlying conditions, such as restless leg syndrome.' While it's important to address the root causes of your stress, it can also be helpful to start out the night in a healthier sleeping position. The goal is 'trying to get yourself in the most comfortable position that feels best for you, to encourage less disrupted sleep,' Moshfegh says. Here are a few to try. Lie on your side, ensuring that your spine is aligned and your head is comfortably supported by a pillow, Moshfegh says. 'Many people find that sleeping with a pillow between their knees helps to reduce pressure on their lower back,' she notes. 'This position can encourage spinal alignment and may lead to reduced muscle tension—especially as opposed to curling up tight.' Along the same lines, stomach sleepers may benefit from using a body pillow to transition to side-sleeping, Nunez adds. 'This preserves the sensation of pressure and support while avoiding the strain and vulnerability of face-down sleep,' he explains. 'Side-sleeping, when properly supported, can ease muscular tension and promote more restorative rest.' This may not be the best position for someone who snores or has sleep apnea, but for others, it could promote natural spine alignment and allow your body to rest in a more open and low-tension posture, Moshfegh explains. 'It may also help aid in physical ailments such as carpal tunnel by reducing pressure,' she notes. When sleeping on your back, Nunez recommends placing a pillow under your knees to reduce lumbar strain and help your muscles fully relax. '[It] can offer a sense of openness and surrender,' he says. If you notice that you sleep tightly curled up, try relaxing into a more neutral 'semi-fetal' posture, Nunez says. 'Gently extend your legs and arms to reduce tension,' he explains. 'This subtle shift signals to your body that you are safe, which can in turn reduce the stress response.' According to Moshfegh, some people find that using weighted blankets can assist them in soothing their nervous system. It may also help prevent extra tension-associated movements in the middle of the night, she adds. Of course, addressing the stress you experience at night requires more than changing your sleeping position. 'While adopting a healthier sleeping position may help, it may be even more effective to attempt to examine what has been causing the stress and see if there are things you can do to alleviate the stressor or work on incorporating more stress management strategies during the day—like yoga, meditation, deep breathing, etc.,' Moshfegh says. Read the original article on Real Simple
