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.
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.
But recent research and expert advice suggest that our sleeping position might just be a window into how well we’re coping.
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.
First, a reality check. According to a global sleep survey by ResMed (2023), stress is the number-one disruptor of good sleep.
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.”
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.
All this makes it hard to relax, and even harder to get that deep, satisfying rest.
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.
