Health
Popular sleep positions could be damaging your nerves, according to experts
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The way we lay down in bed could pose health risks beyond just a sore back, according to experts. Your go-to posture can cause pain, reflux, snoring and even nerve symptoms that show up the next morning.
“What we care about is if someone is comfortable in their sleep position. Often times we sleep in certain ways because of comfort,” Shelby Harris, clinical psychologist and behavioral sleep specialist, told Fox News Digital.
However, the way we sleep can often leave us uncomfortable. When sleeping in awkward positions, our bodies lie motionless in that position overnight, adding stress not only to our nerves, but to our muscles and ligaments as well.
Contrary to popular belief, experts say that sleeping in curled up positions isn’t necessarily tied to what’s going on mentally, or how much stress you’re under, meaning a physical approach to changing how you sleep could be your best bet for relief.
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Sleeping with joints bent or limbs tucked can compress nerves and reduce circulation, according to studies. (iStock)
“Someone’s sleep position means really nothing about their psychological state or tension or stress or trauma.”
Nerve damage is a concern when sleeping in positions that involve bending or tucking the arms. Dubbed “T. rex position” on social media, health experts point out that arms going numb at night are often related to nerve compression.
A 2023 review of cubital tunnel syndrome, where people experience symptoms of numbness and shooting pain in their forearm, specifically warns that sleeping with the elbow sharply bent or tucked under a pillow can increase pressure on the nerve and worsen symptoms.
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While back sleeping may seem like a good way to keep your arms untucked, it can contribute to snoring and acid reflux, according to the Sleep Foundation. But it’s important to know the benefits and risks before you flip over.
Researchers and other experts recommend side sleeping, explaining that it puts less pressure on the body. (iStock)
In a detailed breakdown of stomach sleeping, the Sleep Foundation notes that lying face-down can put the spine out of alignment and is linked to back, neck and shoulder pain, largely because you have to twist your head to one side to breathe.
It is also the least common sleeping position, despite evidence linking it to a decrease in snoring.
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Harvard Health, referencing Sleep Foundation data, notes that side sleeping is the most common position and can be helpful for many people.
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Clinical psychologists like Harris emphasize that comfort matters most when it comes to your nighttime routine. (iStock)
Mayo Clinic guidance on back pain also recommends side sleeping with knees slightly bent and a pillow between the legs to better align the spine, pelvis and hips and take pressure off the back.
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Johns Hopkins Medicine suggests that position matters more as you get older or develop medical issues, highlighting back or side postures as more supportive options.
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Several medical centers and sleep resources recommend transitioning gradually to side or back sleeping and using thinner pillows (or none) if you can’t immediately give up stomach sleeping, to limit neck twist and lumbar arch.
If you struggle to sleep regardless of position or feel like your sleep isn’t restorative, Harris recommends seeing a sleep specialist.
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America’s youth have been increasingly abusing common over-the-counter medications, according to poison center records.
A health advisory from America’s Poison Centers, representing 53 poison centers across the country, alerted a “concerning rise” in cases of diphenhydramine abuse among teens ages 13 to 19.
Diphenhydramine is commonly found in allergy and sleep medications such as Benadryl and Zzzquil, as mentioned in the advisory.
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From 2024 to 2025, the total exposure to any substance among teens in this age group reportedly increased by 5.1%.
But cases involving diphenhydramine alone increased more rapidly, from 10,068 to 13,284 cases, a 32% spike.
Thirteen percent of diphenhydramine cases in 2026 have been linked to intentional abuse, an increase from 7.3% in 2020. (iStock)
The trend appears to be continuing into 2026, as the first five months saw 6,179 diphenhydramine-only cases in teens — more than double the prior year.
According to America’s Poison Centers, the exposure appears to be driven by recreational misuse rather than accidental over-medication. Thirteen percent of cases in 2026 were linked to intentional abuse, up from 7.3% in 2020.
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Taking diphenhydramine improperly or in large amounts can affect the brain and heart, and can lead to serious or life-threatening effects, the advisory warned.
Diphenhydramine is commonly found in over-the-counter allergy and sleep medications. (iStock)
Some symptoms of diphenhydramine poisoning include drowsiness, agitation, fast heart rate, nausea, vomiting, hallucinations, seizures, dangerous heart rhythm and loss of consciousness.
To avoid overexposure and complications, America’s Poison Centers advises the public to store all medications safely, up high, and out of reach of kids and teens. Label instructions should be followed carefully.
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“Talk with teens about the risks of misusing medications, including serious health effects and poisoning,” the notice suggested. “Be aware of social media trends or challenges that may encourage unsafe use of medications.”
Those who suspect misuse should contact the local Poison Control Center immediately.
America’s Poison Centers advises the public to “be aware of social media trends or challenges that may encourage unsafe use of medications.” (iStock)
In a statement to Fox News Digital, Benadryl manufacturer Kenvue commented that the “health and safety of people who use our products is our top priority.”
“The social media trend promoting misuse of diphenhydramine-containing products is extremely dangerous and should be stopped immediately,” a Kenvue spokesperson said. “Our hearts go out to those impacted by the misuse of diphenhydramine-containing products.”
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“We are working with social media platform safety teams to remove these dangerous posts and help stop this behavior from spreading,” they added. “We are also taking action to educate on the safe use and storage of over-the-counter medicines, including those with the ingredient diphenhydramine.”
“The social media trend promoting misuse of diphenhydramine-containing products is extremely dangerous and should be stopped immediately.”
Mary Leonard, SVP of communications and public affairs for the Consumer Healthcare Products Association, called the recent report “deeply concerning.”
“OTC medicines should never be used for recreational purposes, and intentional misuse should not be confused with the safe, effective use of these products,” she told Fox News Digital. “When used as directed, millions of Americans rely on OTC medicines containing diphenhydramine for relief from allergies, cold symptoms, motion sickness, minor skin irritations and occasional sleeplessness.”
“Because misuse of any medication can result in serious health consequences, the Drug Facts label clearly communicates dosing instructions, warnings and other important safety information.”
“OTC medicines should never be used for recreational purposes, and intentional misuse should not be confused with the safe, effective use of these products,” an industry spokesperson said. (iStock)
Kenvue shared the following three steps people can take to help prevent misuse.
- Report content related to this trend on the social media platform where it appears.
- Always store OTC medicines up and away in places children cannot access — preferably in locked cabinets or containers — and never leave medications on counters, bedside tables or in open bags, even temporarily.
- Carefully read and follow the instructions on the label and educate children on safe usage.
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“Dosing instructions and additional safety information are available on Benadryl.com, and always remember to consult a healthcare professional should you have questions,” the spokesperson added.
Fox News Digital reached out to Zzzquil maker P&G for comment.
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