If you’ve ever woken up with your arms stretched above your head and your legs comfortably spread out, you might be a starfish sleeper. The starfish sleeping position—a type of back sleeping—has intrigued researchers and sleep enthusiasts alike. But is it really the best way to sleep?
In this article, we’ll explore what it means to sleep like a starfish, who it’s best for, and how it compares to other sleep styles like side or stomach sleeping. We’ll also answer common questions like “Why do I sleep with my arms above my head?” and “Which side is best to sleep on?”
What Is the Starfish Sleeping Position?
The starfish sleeping position involves lying flat on your back with your arms stretched overhead or slightly angled, and your legs comfortably apart—resembling the shape of a starfish. It’s a less common sleep position, reportedly favored by only around 5% of adults.
This sleep style is a variation of back sleeping, alongside the “soldier position,” which involves lying flat with arms at your sides.
What Does Sleeping in the Starfish Position Mean?
While not scientifically proven to reveal personality traits, some sleep researchers and psychologists associate starfish sleepers with qualities like:
- Supportiveness – willing to lend a hand to friends.
- Good listeners – they’re not attention-seekers, but dependable.
- Low-maintenance – content in their comfort zone.
However, beyond pop psychology, the more important question is what it means for your health and sleep quality.
Related: How Green Noise Can Help You Sleep
Benefits of the Starfish Sleeping Position
1. Promotes Spinal Alignment
Sleeping on your back, especially with symmetrical arm positioning, encourages proper spinal alignment from the head down through the hips. This can reduce pressure on your neck and lower back.
2. May Reduce Shoulder Pain
Interestingly, sleeping with arms overhead—as in the starfish position—has been linked to less shoulder pain compared to the soldier position. The broader arm position may reduce stress on shoulder joints and rotator cuffs.
3. Protects Facial Skin
If you’re concerned about premature aging or wrinkles, this position has a unique beauty bonus. Back sleeping means your face doesn’t press against the pillow, reducing skin friction and compression—a common cause of facial wrinkles.
4. May Ease Lower Back Pain (for Some)
For individuals with lumbar pain, back sleeping with proper support can relieve discomfort. Adding a small pillow under the knees can further reduce stress on the lower spine.
Drawbacks of the Starfish Sleeping Position
1. Worsens Snoring and Sleep Apnea
The starfish position can aggravate snoring and obstructive sleep apnea (OSA). Gravity causes the tongue to fall back toward the throat, increasing airway blockage and nighttime awakenings.
Tip: If you snore or have been diagnosed with sleep apnea, consider sleeping on your side instead.
2. Not Ideal for Allergies
Back sleeping may increase nasal congestion, especially in individuals with seasonal or chronic allergies. This is particularly noticeable during REM sleep, when breathing patterns change.
3. Can Exacerbate Neck Pain (If Misaligned)
If your pillow is too thick or too flat, it can throw your neck out of alignment. A poorly supported starfish sleeper might wake up with neck stiffness or tension headaches.
Who Should Sleep in the Starfish Position?
Best For:
- People with shoulder or back pain.
- Those concerned about skin aging or wrinkles.
- Individuals without breathing or sinus issues.
Not Ideal For:
- People who snore or have sleep apnea.
- Those with chronic allergies.
- Pregnant individuals, especially in the second or third trimester.
Which Side Is Best to Sleep On?
If you’re considering switching from the starfish position, left-side sleeping is often recommended, especially for:
-
Digestive health – helps reduce acid reflux.
-
Heart health – promotes better circulation.
-
Pregnancy – reduces pressure on major blood vessels.
Pro tip: Left-side sleeping is widely considered the best position for overall health benefits.
Why Do I Sleep with My Arms Above My Head?
Sleeping with your arms above your head may be a sign of:
- Muscle relaxation – a natural way your body unwinds.
- Breathing preference – some find this posture helps open up the chest and improve airflow.
- Habitual behavior – often developed in childhood and reinforced over time.
While generally harmless, this arm position can cause shoulder or nerve compression if your mattress lacks proper support.
Is the Starfish Position the Best Way to Sleep?
There’s no one-size-fits-all answer to the best position to fall asleep. It largely depends on your body type, health conditions, and comfort preferences.
| Sleep Position | Pros | Cons |
|---|---|---|
| Starfish (Back) | Promotes spinal alignment, reduces wrinkles | Increases snoring, may cause congestion |
| Side (Left) | Reduces acid reflux, improves circulation | May cause shoulder pressure |
| Stomach | Reduces snoring (slightly) | Misaligns neck, strains spine |
Tips for Sleeping Better in the Starfish Position
Choose the Right Mattress
Opt for a medium-firm mattress that supports your spine without sagging.
Use a Supportive Pillow
Look for a medium-loft pillow that keeps your neck aligned with your spine. Memory foam or latex often works best.
Keep It Symmetrical
Ensure both arms and legs are evenly positioned to avoid imbalanced strain on the spine or neck.
Experiment with Leg Support
Place a pillow under your knees to reduce lower back pressure and improve comfort.
Is Starfish Sleeping Right for You?
The starfish sleeping position offers unique benefits—particularly for spinal alignment, back and shoulder health, and even facial skin preservation. However, it’s not for everyone.
If you suffer from snoring, sleep apnea, or allergies, you may want to try side sleeping instead. For everyone else, starfish sleeping can be a restful, health-supportive way to doze off—as long as your setup supports it.
