Why do I Sleep with my Arms above my Head

by Sehrish Vulvox ABC

As we spend one-third of our lives asleep, it’s natural to wonder about our sleeping habits and what they signify. One such habit is sleeping with our arms above our head. Have you ever woken up with your arms stretched out and wondered why? In this article, we will explore the reasons behind this sleeping position and whether it is beneficial or harmful to our health.

The Physiology of Sleeping with Arms Above the Head

Sleeping with your arms above your head can be due to various reasons, including your natural sleeping posture, your body’s comfort level, or a subconscious habit. When you raise your arms above your head while sleeping, you stretch your chest muscles, which can increase lung capacity and improve breathing. This position can also help align your spine, preventing back pain and discomfort.

Benefits of Sleeping with Arms Above the Head

Sleeping with your arms above your head can provide numerous benefits, including:

  • Improving Blood Circulation

This sleeping position can improve blood circulation, allowing oxygen and nutrients to reach your organs more efficiently. This can reduce the risk of cardiovascular disease and other health problems.

  • Reducing Snoring

Elevating your arms above your head can open up your airways, reducing snoring and sleep apnea.

  • Easing Back Pain

Sleeping in this position can align your spine and alleviate back pain, especially for people with sciatica or herniated discs.

  • Promoting Digestion

Sleeping with your arms above your head can improve digestion, as it allows your stomach and intestines to move freely.

Drawbacks of Sleeping with Arms Above the Head

While sleeping with your arms above your head can have benefits, it can also have drawbacks, including:

  • Shoulder Pain

Sleeping in this position for extended periods can cause shoulder pain, especially if you have an underlying shoulder condition.

  • Numbness and Tingling

Sleeping with your arms above your head can cause numbness and tingling in your arms and hands due to reduced blood circulation.

  • Neck Pain

This position can strain your neck muscles, leading to neck pain and stiffness.

Sleep Disorders Associated with Sleeping with Arms Above the Head

Sleeping with your arms above your head can be associated with some sleep disorders, such as:

  • Restless Leg Syndrome (RLS)

RLS is a sleep disorder characterized by an urge to move the legs, and it can be worsened by sleeping in positions that compress the legs, such as sleeping with arms above the head.

  • Bruxism

Bruxism is a sleep disorder characterized by teeth grinding and clenching, and it can be exacerbated by sleeping with your arms above your head.

How to Improve Your Sleeping Position

If you experience pain or discomfort while sleeping with your arms above your head, you can try the following tips to improve your sleeping position:

•           Use a pillow to support your arms and prevent them from falling asleep.

•           Sleep on your side with a pillow between your knees to align your spine and reduce back pain.

•           Use a neck pillow

Tips for Improving Your Sleep Hygiene

Sleep hygiene refers to the habits and practices that can help you get a good night’s sleep. Here are some tips to improve your sleep hygiene and promote better quality sleep:

  • Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  • Create a relaxing bedtime routine: Establish a routine that includes activities such as reading a book, taking a warm bath, or practicing relaxation techniques like meditation or deep breathing.
  • Make sure your sleeping environment is comfortable: Keep your bedroom quiet, cool, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains or earplugs if necessary.
  • Avoid stimulating activities before bedtime: Avoid activities that can interfere with your ability to fall asleep, such as using electronic devices or watching TV.
  • Limit caffeine and alcohol intake: Avoid consuming caffeine or alcohol close to bedtime, as they can disrupt your sleep.
  • Exercise regularly: Regular physical activity can improve the quality of your sleep, but try to avoid exercising too close to bedtime.
  • Manage stress: Try to find healthy ways to manage stress, such as practicing yoga, meditation, or deep breathing exercises.
  • Avoid eating heavy meals before bedtime: Eating heavy meals before bedtime can cause discomfort and interfere with your sleep.


Getting enough quality sleep is essential for our overall health and well-being. While many factors can impact our sleep quality, including sleep position, there are steps we can take to improve our sleep hygiene and reduce the risk of snoring. By establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring our sleeping environment is comfortable and conducive to sleep, we can set ourselves up for better quality sleep.

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