“Dinosaur Hands” Sleeping: What Does It Mean?

Comfort is one of the most important qualities of sleeping. We all look for the right temperature, the right mattress, and the right sleeping position. But for people on the autism spectrum, the correct sleep environment may look different than what neurotypical people find common.

Many people in the autistic community take part in “dinosaur hands” sleeping. Their sleeping position will often resemble T-Rex arms. But why do they sleep this way? And how can parents and caregivers help them with this behavior?

If you’d like to know more about how to help your autistic child sleep better, you can download your free guide here:

Understanding “dinosaur hands” sleeping

What exactly does “dinosaur hands” sleeping mean? It’s when a person sleeps with their wrists bent towards the body and their hands curled up like claws.

Its name comes from resembling the arms scientists most associate with the Tyrannosaurus Rex, hence the term T-Rex arms. But why might autistic people sleep this way?

It may serve as a form of comfort or regulation for those on the spectrum. Research has found that some people who sleep this way liken it to sleeping with a stuffed animal, as it provides a sense of security.

T-Rex arms may also be linked to sensory processing differences that affect how they respond to their sleep environment.

While this is a common trait among the neurodivergent community, some neurotypical individuals may also sleep this way. Neither of my children, who are both on the spectrum, have been noted as sleeping this way, but I will often sleep curled up with my arms bent inwards.

I don’t have an autism diagnosis, but my wife and I have suspected I may be one of the many undiagnosed adults in the world.

Risks associated with this behavior

While sleeping with T-Rex arms may provide comfort in the moment, it does come with some risks. The sleep position has been linked to excessive pressure on the arms and wrists. 

These can cause tingling, numbness, or morning stiffness when the sleeper awakes. If the sleep position is used too frequently, it can also contribute to carpal tunnel syndrome or tendonitis.

While many may need the “dinosaur hands” to get a restful sleep from time to time, the stiffness and discomfort over time can lead the person to wake up and have to adjust positions frequently.

This can lead to reduced sleep quality in autism. While it can lead to these small issues, T-Rex arms are not considered harmful to long-term sleep health.

Managing “dinosaur hands” while sleeping

There are ways for parents and caregivers of autistic people who sleep with “dinosaur hands” to alleviate the discomfort it can cause when waking.

A body pillow or weighted blanket can help provide the necessary sensory input and improve sleep quality. These can help provide a more neutral position for the sleeper’s arms.

Occupational therapy can provide other ways to address the T-Rex sleeping position, including stretching exercises and sensory integration techniques to help manage sensory input and promote relaxation.

Essential oils may also provide calming scents that help the sleeper feel secure and adjust their arms and wrists into a position that won’t result in stiff or numb hands.

When should you seek professional help?

If someone sleeps with T-Rex arms and starts experiencing pain in their arms or wrists, posture problems may develop. Conditions like carpal tunnel syndrome or tendonitis can also occur, so it might be time to seek professional help.

Occupational therapy can help design tailored interventions that will help address sensory needs while relieving stress, pain, or discomfort.

Remember, each child’s sensory processing challenges will differ, so there is no clear-cut way to manage T-Rex arms. However, relaxation techniques specifically tailored to the child can help them fall asleep and get quality rest.

Supporting your child’s unique sleep journey

“Dinosaur hands” or T-Rex arms can significantly help a child on the autism spectrum feel secure and get better sleep. It can address sensory discomfort while having calming effects on the body.

However, long-term “dinosaur hands” sleeping can also have negative effects on blood flow and contribute to pain or stress on the wrists, hands, or arms.

Every child’s sleeping needs are different. While some may need the arm movements associated with this position, others may not need their arms close or elbows bent in this manner. It’s up to the parents to recognize when the T-Rex arms may be causing issues for their children and when it may be helping their overall health.

It’s important to take into account the various factors that may impact your child’s sleep so that you can help them get a restful night. Working together with weighted blankets and a body pillow, you can help ensure your child’s safety while they sleep.

FAQs

Q: What does sleeping with “T-Rex arms” mean?

A: Sleeping with T-Rex arms is when a person sleeps with the body contorted in a way where the elbows are bent and the hands are curled up to look like a T-Rex. A person may sleep this way for comfort, security, self-stimulation, or to manage sensory input.

Q: How do you stop sleeping with “dinosaur hands”?

A: Research suggests parents can manage “dinosaur hands” by creating a comfortable environment for sleeping. Consider establishing bedtime routines, using sensory tools, using a wrist brace, and encouraging your child to not sleep with their arms under their pillow.

Q: Do neurodivergent people sleep differently?

A: Research has found nearly 80% of neurodivergent people will experience some type of difficulty sleeping. While the difficulties can range from insomnia to constantly waking up, many have trouble experiencing good sleep quality.

Q: Why do I sleep with my hands tucked under my body?

A: Many people who sleep with their arms tucked under their body like a T-Rex may be seeking comfort or security while they rest. It can be calming and provide a sense of warmth while trying to sleep.

Resources

Ballester, P., Martínez, M.J., Javaloyes, A., Inda, M.-d., Fernández, N., Gázquez, P., Aguilar, V., Pérez, A., Hernández, L., Richdale, A.L. and Peiró, A.M (2019), Sleep problems in adults with autism spectrum disorder and intellectual disability. Autism Research, 12: 66-79. https://doi.org/10.1002/aur.2000

Lane, S. J., Leão, M. A., & Spielmann, V. (2022). Sleep, sensory integration/processing, and autism: A scoping review. Frontiers in psychology, 13, 877527. https://www.frontiersin.org/articles/10.3389/fpsyg.2022.877527/full

Martínez-Cayuelas, E., Rodríguez-Morilla, B., Soriano-Guillén, L., Merino-Andreu, M., Moreno-Vinués, B., & Gavela-Pérez, T (2022). Sleep problems and circadian functioning in children and adolescents with autism spectrum disorder. Pediatric Neurology, 126, 57-64. https://www.sciencedirect.com/science/article/abs/pii/S0887899421001958