Sleeping With T-Rex Arms: How to Manage Wrist Pain and Discomfort

Key TakeawaysNeurodivergent individuals often adopt “T-rex arms” as a self-soothing position, social media users say.Sleeping with bent wrists can lead to pain or numbness due to compression of nerves and tendons in the wrist and elbow.Stretching before bed and using a body pillow may help prevent discomfort for those who sleep in this position.

Key Takeaways

Neurodivergent individuals often adopt “T-rex arms” as a self-soothing position, social media users say.Sleeping with bent wrists can lead to pain or numbness due to compression of nerves and tendons in the wrist and elbow.Stretching before bed and using a body pillow may help prevent discomfort for those who sleep in this position.

Sleeping with “T-rex arms” is a common habit that has resonated in parts of the neurodivergent community online. Some TikTok users say that bending their wrists and tucking them close to their bodies helps create a sense of comfort or manage sensory overload. They may even keep the same posture when awake but resting.

“It feels good initially because you’re relaxing some of those muscles,” saidEmily L. Casanova, PhD, an assistant professor of neuroscience at Loyola University.

Despite anecdotal reports of T-rex arms being common among autistic and ADHD individuals, the posture hasn’t been studied extensively.

Casanova, who’s autistic, said that T-rex arms might help neurodivergent people relax their forearm muscles. “Your muscles are actually more taut when you hold your hand and wrist out straight,” she added.

Research shows that autistic people often experience imprecise proprioception, meaning they have difficulty sensing their body’s position in space.For example, they may bump into furniture more often or slouch for hours without realizing it.

Casanova also noted that people with proprioceptive or hypermobility issues might stay in one position for too long before their brain registers pain or discomfort.

She shared a personal experience of working from home, where she sat on a lounger for a long time without noticing the strain on her joints.

“I realized a little too late that I was hyperextending my hips, which ended up becoming a really bad problem because I ended up causing a lot of micro-tears in that joint area and it took a long time to heal,” she said.

These 7 Mindless Repetitive Behaviors Could Be Signs of Neurodivergence

Can Sleeping With T-Rex Arms Cause Wrist Pain?

If you’ve ever slept with your wrist bent all night, you may have noticed a painful ache the next morning. Many neurodivergent people report wrist and elbow pain as a common side effect of sleeping in this position.

“There’s a tunnel in your wrist, literally a tunnel, and through the tunnel runs the median nerve and a bunch of arteries and tendons, so when you keep your wrist flexed or bent, especially severely, it compresses everything running through that tunnel,” saidPatricia A. Gentile, OTR/L, DPS, a clinical assistant professor of occupational therapy at NYU Steinhardt, told Verywell.

Gentile added that the elbowjoint is tighter, and the ulnar nerve, which causes the tingling sensation when you hit your funny bone, runs through it.

“If everything is bent for a long time, you’re likely to experience some pain and numbness as well,” she said.

Wrist Pain Causes and How to Treat It

How Can You Avoid Wrist Pain If You Sleep With T-Rex Arms?

In neurodivergent people, T-rex arms are often a way to self-soothe and find comfort. Gentile suggests observing why someone seeks this comfort to better address their needs.For those who frequently sleep with their arms in the T-rex position, Gentile recommends stretching both before bed and after waking to improve circulation. These stretches are similar to thoserecommended for carpal tunnel syndrome.

“You should try stretching your arms in the opposite position you were sleeping because that’s going to elongate everything that was tightened up,” Gentile said. She added that doing this in the shower can be especially helpful, as hot water provides soothing relief.

Casanova added that self-regulating strategies like meditation can help calm the body’s fight-or-flight response, especially when the sympathetic nervous system is activated. Breathing techniques and relaxing routines may also improve sleep quality.

Prevention of Carpal Tunnel Syndrome

What This Means For YouIf you find comfort in sleeping with “T-rex arms” but experience wrist or elbow pain, incorporating gentle stretches before and after sleep can help. Using a body pillow may also provide support and alleviate tension. Additionally, practicing relaxation techniques such as meditation may improve your overall sleep quality.

What This Means For You

If you find comfort in sleeping with “T-rex arms” but experience wrist or elbow pain, incorporating gentle stretches before and after sleep can help. Using a body pillow may also provide support and alleviate tension. Additionally, practicing relaxation techniques such as meditation may improve your overall sleep quality.

2 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Blanche EI, Reinoso G, Chang MC, Bodison S.Proprioceptive processing difficulties among children with autism spectrum disorders and developmental disabilities.Am J Occup Ther. 2012;66(5):621-624. doi:10.5014/ajot.2012.004234Kindgren E, Quiñones Perez A, Knez R.Prevalence of ADHD and autism spectrum disorder in children with hypermobility spectrum disorders or hypermobile Ehlers-Danlos syndrome: a retrospective study.Neuropsychiatr Dis Treat.2021;17:379-388. doi:10.2147/NDT.S290494

2 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Blanche EI, Reinoso G, Chang MC, Bodison S.Proprioceptive processing difficulties among children with autism spectrum disorders and developmental disabilities.Am J Occup Ther. 2012;66(5):621-624. doi:10.5014/ajot.2012.004234Kindgren E, Quiñones Perez A, Knez R.Prevalence of ADHD and autism spectrum disorder in children with hypermobility spectrum disorders or hypermobile Ehlers-Danlos syndrome: a retrospective study.Neuropsychiatr Dis Treat.2021;17:379-388. doi:10.2147/NDT.S290494

Blanche EI, Reinoso G, Chang MC, Bodison S.Proprioceptive processing difficulties among children with autism spectrum disorders and developmental disabilities.Am J Occup Ther. 2012;66(5):621-624. doi:10.5014/ajot.2012.004234Kindgren E, Quiñones Perez A, Knez R.Prevalence of ADHD and autism spectrum disorder in children with hypermobility spectrum disorders or hypermobile Ehlers-Danlos syndrome: a retrospective study.Neuropsychiatr Dis Treat.2021;17:379-388. doi:10.2147/NDT.S290494

Kindgren E, Quiñones Perez A, Knez R.Prevalence of ADHD and autism spectrum disorder in children with hypermobility spectrum disorders or hypermobile Ehlers-Danlos syndrome: a retrospective study.Neuropsychiatr Dis Treat.2021;17:379-388. doi:10.2147/NDT.S290494

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?

Key Takeaways#

Can Sleeping With T-Rex Arms Cause Wrist Pain?#

How Can You Avoid Wrist Pain If You Sleep With T-Rex Arms?#

What This Means For You#

Key Takeaways

Can Sleeping With T-Rex Arms Cause Wrist Pain?

How Can You Avoid Wrist Pain If You Sleep With T-Rex Arms?

What This Means For You