Sleep Positions & Props for Sensory Comfort | NeurodiverseNights Blog
When we think about setting up for sleep, we often focus on the broader environment – darkness, quiet, temperature (Crafting Calm). But the specific way we position our bodies and the props we use can make a huge difference in providing the sensory input needed for relaxation and comfort, especially for those with particular sensory needs.
Experimenting with your physical sleep setup can be a powerful, yet often overlooked, way to enhance your Cozy Cocoon and invite rest.
Finding Your Comfortable Shape
Consider how different positions provide different sensory feedback:
- Curled Up (Fetal Position): Provides a feeling of security and containment. Pressure is distributed along the side, and limbs are held close, offering gentle proprioceptive input.
- Side Sleeping (Straighter): Can be comfortable for breathing. Strategic pillow placement is key here (see below).
- Back Sleeping: Allows for open breathing but provides less boundary feeling. May benefit from props for gentle pressure or positioning.
- Stomach Sleeping: Provides pressure on the front of the body, which some find comforting, but can strain the neck and back. Use minimal or no head pillow if choosing this.
Strategic Use of Props
Pillows and blankets aren't just for head support:
- Pillow Between Knees (Side Sleeping): Aligns hips and reduces pressure, providing comfortable joint positioning input.
- Body Pillow: Offers support along the front or back, creating a sense of boundary and gentle pressure. Can be hugged for tactile and proprioceptive comfort.
- Pillow Under Knees (Back Sleeping): Can relieve lower back pressure and provide subtle positioning feedback.
- Weighted Blankets/Lap Pads: Provide deep pressure stimulation, which is known to be calming for many neurodivergent individuals by activating the parasympathetic nervous system. Start with a weight that's about 10% of body weight and ensure it can be easily removed.
- Weighted Stuffed Animals: Offer localized pressure and tactile comfort, often feeling less restrictive than a full blanket.
- Extra Blankets (Piled On): Even non-weighted blankets, when layered, can provide a comforting sense of pressure and enclosure (Proprioceptive Seeking).
Bedding Textures Matter
Don't forget the direct tactile input from your sheets and blankets (Tactile Calm Toolkit):
- Smooth & Cool: Percale cotton or bamboo sheets can feel cool and smooth against sensitive skin.
- Soft & Cozy: Flannel or soft jersey knit sheets offer warmth and a softer texture.
- Specific Blanket Textures: Notice if you prefer the smoothness of fleece, the nubbiness of a specific knit, or the weight of a quilt.
Finding your ideal sleep setup is a process of gentle experimentation. Pay attention to what feels physically comfortable and sensorily soothing. Small adjustments to your position, pillows, or bedding can significantly impact your ability to relax and feel secure enough to drift off to sleep.
Enjoyed this post? Help us create more content like this by supporting NeurodiverseNights on Patreon! Get early access to podcast episodes, bonus content, and more.
Become a Patron