Have you ever noticed your hands curling up while you sleep — like a pair of little T-Rex arms? It’s more than just an endearing quirk: this widely observed sleeping position may serve as a subtle form of self-soothing, especially for people whose nervous systems are dysregulated or who identify as neurodivergent.

When the body encounters stress, anxiety, or sensory overload, curling the hands inward offers a quietly stabilising posture. By bending the wrists and holding the arms close, one may instinctively create a small “safe zone” around the torso and head, almost like a physical reset button for the nervous system. In doing so, the body appears to calm its flight-or-fight responses and shift toward a more regulated, “rest and digest” state.

Sleep experts have begun to recognise that our posture during sleep isn’t simply about comfort or habit — it can reflect how our nervous system is functioning. For example, research highlights that certain sleeping positions are found more often in high-stress individuals or those experiencing anxiety. Real Simple+1 And within the neurodivergent community, the position sometimes termed “dinosaur hands” or “T-Rex arms” has emerged as a meaningful pattern. Some articles report that for many neurodivergent people this posture offers a sense of containment and regulation. neurosparkhealth.com+1

In fact, sleep studies with neurodivergent adults and adolescents note that sleep problems are especially common among individuals with conditions such as autism and ADHD. Neurodivergent Insights+1 While these studies typically focus on sleep quality or circadian rhythm disruptions, rather than specific arm positions, the broader pattern suggests that body posture in sleep can signal coping mechanisms in play, particularly when regulation is more challenging.

By recognising these subtle cues — like arms curled close during sleep — we deepen our understanding of neurodivergent patterns and how the body instinctively seeks comfort. The curled-arm posture may act as a low-level sensory input: the limbs are held in, reducing external sensory influx, the chest area is somewhat “shielded,” and the person may feel more embedded in the sleep surface rather than floating or open. All of this can help reduce overstimulation and facilitate transition into deeper sleep.

So next time you notice “T-Rex hands” in your sleep or someone else’s, know that it may be your body’s own clever way of self-soothing—working quietly while you dream. It is a reminder that our body language in sleep, far from being random, can carry meaning about our internal state and regulatory needs.

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Additional notes and tips

• If you’re someone who often sleeps with this position and you feel comfortable with it, it may simply be your body’s efficient way of seeking safety and regulation.

• On the other hand, if you experience discomfort (e.g., numbness in wrists or arms) from holding curled-arms for long periods, you might consider a gentle stretch before sleep, a looser position or a pillow under the arms to reduce strain. (Such discomfort has been noted in anecdotal and journalistic reports of “T-Rex arms.”) Verywell Health+1

• If you are neurodivergent, or suspect you might be, and have persistent difficulties with sleep (difficulty falling asleep, staying asleep, or waking feeling unrefreshed), consider consulting a professional sleep specialist. The sleeping posture is only one piece of the puzzle — sleep hygiene, sensory environment, routines and underlying neurological factors all matter.

• Creating a “sleep­safe” environment can enhance the benefit of any natural self-soothing posture: dark, quiet, cool enough room; minimal stimulation before bed; consistent bedtime routine; and comfortable bedding. In neurodivergent children and young people, attention to sensory sensitivities (light, sound, texture) in the bedroom has been shown to improve sleep. bedslutonchildrenshealth.nhs.uk

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References

• RealSimple: “These Sleep Positions Could Be a Hidden Sign of Stress, Health Experts Say.” Real Simple

• Psychology Today: “Your Sleep Position Affects Much More Than You Think.” Psychology Today

• Neurodivergent Insights: “Autism, ADHD, and Sleep.” Neurodivergent Insights

• Verywell Health: “What Your Sleep Position Says About You.” Verywell Health

• Neurospark Health: “What Does Sleeping with Dinosaur Hands Mean?” neurosparkhealth.com

• NHS Beds + Luton Children’s Health: “Sleep for Neurodivergent Children and Young People.” bedslutonchildrenshealth.nhs.uk

• PositivePsychology.com: “4 Best Self-Soothing Techniques & Strategies for Adults.” PositivePsychology.com

• Verywell Health (news): “Sleeping With T-Rex Arms: How to Manage Wrist Pain and Discomfort.” Verywell Health+1