Warm fuzzies have some cool science behind them.
When we cuddle, our body releases hormones like oxytocin that promote good feelings, so we are less likely to react to stress. Oxytocin also has a calming effect, helping you feel more relaxed and setting you up for a good night’s sleep.
Physical touch, such as a neck or shoulder massage, can keep your heart rate lower in response to stress, according to one study published in Psychoneuroendocrinology. A warm embrace or soft touch on your arm also stimulates activity in the orbitofrontal cortex, the part of our brain connected to expected rewards and compassion.
Those touches strengthen bonds with our cuddle partners and help us feel better. Intimacy expert Michaela Boehm notes that cuddles show you’re valued; touch becomes a literal love language.
“It’s intimate contact — intimate not sexual — that allows connection and two people to get in sync,” Boehm says.
The sleep health benefits of cuddling
The good feelings from cuddling don’t end when you stop embracing. Snuggles can lift your mood, improve your health, and give you a much-needed sleep boost.
Improve your mental health
Cuddling signals support, making us more resilient in stressful situations. Hugs, or soothing touches, reduce our levels of cortisol, the hormone that regulates how we react to stress. Those lower levels of cortisol, in turn, can help make it easier to fall and stay asleep.
Boost your immunity
A proper hug might help bolster your immune system. Researchers discovered that hugs made us less likely to get sick by reducing our response to stress.
Lower your blood pressure
Olaf was right: Warm hugs could be the answer to staying calm. A study found that women were more likely to have lower resting blood pressure if they received frequent hugs from their partners.
Sleep more deeply
Cuddling isn’t only about being content when you’re awake. A recent study showed that you could get up to 10% more REM sleep that is longer and less interrupted when you’re co-sleeping.
With all this in mind, we put together an illustrated list of cuddling positions to help you think about the ways you’re connecting with the people and pets in your life.
The best cuddling positions
1. Spooning
Are you a hugger? You are now. Spooning is the classic cuddle, with 31% of couples opting to nestle together like a set of flatware. If you’re not aware, spooning takes place when lying down, with both people on their sides, facing the same way. The Big Spoon envelops the Little Spoon in a bear hug, tucking knees behind the little spoon’s knees. It’s a chance to be held or hold someone close and let life slow down for a minute.
Pros and cons: Boehm says “spooning is optimal cuddling because being in touch with more of your body provides more comfort.” But that closeness can make it difficult for the Little Spoon to extricate themselves from an embrace when the Big Spoon starts snoring.
2. The Sweetheart, or The Rom-Com
This is the real fit check, where one partner lays their head on the other’s chest. Then, the other partner wraps an arm around them like the safety bar coming down on a roller coaster to lock you in place.
Pros and cons: “It’s a nice cuddle. You can hear someone’s heart,” says Jaime Bronstein, a licensed therapist and relationship expert. “It subconsciously brings you back to your childhood and hearing a heartbeat.” But this snuggle can be like huddling for warmth, leaving one or both of you too hot to sleep.
3. The Mirror
Want to be close, but not feel someone’s breath on you? You’re not alone. The most popular cuddle — beloved by 42% of people — this pose has each person lie back-to-back while on their sides and facing away from each other. This might be the back support you’ve always dreamed of.
Pros and cons: This cuddle lets you and your partner move freely without waking the other person. Similar to a sleep divorce, yet it is approaching the boundaries of what we would call a cuddle because it’s all too easy for the space between you to grow.
4. The Pretzel
When it comes to the Pretzel, it takes two to tangle. Here, two people’s top halves are separate; but their legs intertwine so they look like they’re ready to be salted and served with a lager at Oktoberfest.
Pros and cons: The reassuring pressure of your partner’s leg or foot can have a calming influence; however, keeping your legs entwined can lead to leg cramps at night, which can make it hard to stay asleep.
5. The Face-to-Face Embrace
There are no chaperones for cuddling. And 2% of couples take full advantage, cuddling (and then sleeping) in a sideways hug, as close as 8th graders wish they could be at a junior high semiformal.
Pros and cons: Your partner is front-and-center and all of your attention is focused on them, but Boehm notes that this “may not be ideal because the mechanics of the body can make it hard for both people to be comfortable.”
6. Take a Lap
This one is a real snuggle attack. While your partner is lounging on the couch, sit next to them sideways. Lay your head on their shoulder and then pour as much of your body over their lap as possible. They’ll never see the hugs coming.
Pros and cons: A nice way for partners of different physical sizes to be close. Your partner can throw an arm around your shoulder. You can hop in their lap. But it can lead to arms or legs falling asleep before you do.
7. The Burrito
The love of a good swaddle doesn’t end in infancy — it’s nice to be tucked in tight no matter your age, and this cuddling position lets you wrap yourself up with your partner, too.
Grab a blanket and your partner. After they lie down on the couch, slide in by their side with both of you under the blanket.
Pros and cons: The blanket acts like a giant hug and keeps you close. But it also traps heat, which might make you feel like you’re cuddling in a sauna.
8. The Pillow Replacement
Finding the right pillow can feel like an impossible task. But maybe the pillow you’ve needed all along is the person sleeping next to you. Here, one person is lying on their stomach while their partner’s arm supports their head and keeps them close.
Pros & cons: Cuddling is about caring and here one partner is literally reaching out for another. That said, people aren’t pillows and acting like one can lead to sore necks or arms that fall asleep before your partner does.
9. The Courtship
Cuddling doesn’t have to be complicated. With the Courtship, two partners are lying side-by-side with their hands clasped together. It’s a small gesture letting someone know that you’re there.
Pros & cons: “Holding hands is wonderful,” says Boehm. “It can help you get used to intimacy, to being close.” It may be a nice first step; but hands get sweaty and a tossing-and-turning partner might drag you across the bed like a fish on a hook.
10. Attack of The Sloth
Sometimes you’re the tree. And sometimes you’re the sloth. One partner is on their back and the other wraps their arms and legs around them in a hug that turns both of you immobile just like this cuddle’s namesake.
Pros & cons: It’s nice to be lazy and have Netflix ask you, “are you still watching that?” Yet, humans give off a lot of heat and extracting yourself from a sloth-like hug can be a challenge.
11. The Drawbridge
At the end of a long day, it can feel great to stretch out your legs on the couch. Here, you’re the head royal and you hold court on your sofa. While you’re sitting upright, your partner lays down and drops their legs across your lap like a drawbridge. This is a classic sofa cuddle — a cuddling gateway, if you will.
Pros & cons: A cuddling position that’s comfortable for two people and one of you can get a foot massage? Get outta’ here. On the other hand, not everybody wants feet on them and taking up the whole couch by laying down can unintentionally feel like a power play in a relationship.
12. The Yoga Retreat
There’s close and then there’s the Yoga Retreat. Here, you’re sitting down and facing your partner and then bringing them in for a deep embrace. You lock arms and forget the key.
Pros & cons: When you’re close and together, Bloom notes that you can “synchronize your breath and bodies,” to form a better connection, but an extended hug can start to feel awkward, just like eye contact held a bit too long.
13. The Long Day
Some days you need somebody to tell you, “It’s going to be OK.” And this is the cuddling equivalent of those words, where you rest your head in your partner’s lap. Swap in your lounge pants first because you’re probably not going anywhere for a while.
Pros & cons: It lends itself to head rubs, and is an easy way to have a conversation and comfort your partner; but it also may feel a bit too intimate for casual cuddlers.
14. The Barca Lounger
Why buy a recliner when you’ve got a partner? Part backward bear hug, part spooning-sitting-up, this position has one partner sit down and the other nestle inside their arms with their back to the first person’s chest. And then, you lounge until somebody needs to get up for a drink.
Pros & cons: “Adults need to be held,” says Bronstein, and here you’ve both got back support while cuddling. Some partners may find it hard to get comfortable with the weight of another person on their chest or legs.
15. The Smooth Move
A simple yawn and stretch is the cliche that has anchored a thousand romantic comedies. And rightly so: Though cheesy, this position — an arm casually slung over your partner’s shoulders — is a hug without the face-to-face commitment.
Pros & cons: An arm over the shoulder can be platonic or romantic: It’s a low-stakes cuddle. However, your arm will definitely fall
asleep before you do.
16. Cuddle Huddle
How much cuddling can you pile onto one person? You’re about to find out. This starts simply with a pet in your lap; but then it builds as your partner snuggles up against your chest. Got kids? Pile ‘em on. Then, you are all one immovable bundle of warmth.
Pros & cons: The sheer volume of cuddling will keep you present and your attention on your cuddle buddies. At a certain point, though, the warmth and weight may prove overwhelming.
17. Two Peas in a Pod
It’s late afternoon on a weekend and you’re nodding off with a podcast in the background when your dog seizes their opportunity to jump on the bed. They nestle up. You both stretch out. Each of you should feel free to blame the other for the drool on the pillow.
Pros & cons: “Pets help us relieve stress and lower our blood pressure,” says Boehm. “You have a little furry creature that is warm and positive.” Sadly, pets also kick and toss around in their sleep, so they’re not always the best nap buddies.
18. An Afternoon in the Park
Partners can be a pillow in a pinch. As your partner lies on their stomach, reading or napping, rest your head on their lower back. Then, go ahead and look at clouds or let your thoughts drift.
Pros & cons: Cuddling without eye contact can feel less intimidating and Boehm notes that “it can help people get used to the steps of intimacy.” In this position, your connection might not feel as strong because you’re not facing each other.
19. Fit to a “T”
Relationships are like Tetris. You’re just looking for the perfect fit. And sometimes that means lying with your head on your partner’s stomach. Both of you can stretch your legs while catching up on the day.
Pros & cons: Your partner can run their fingers through your hair or rest an arm casually across your chest, but this cuddling session can also feel like an ab-day workout.
20. The Suspenders
A parent lying down is a homing beacon for children. They’ll snuggle up under your arms, wiggle in, and drape themselves across your torso. You will literally be covered in children.
Pros & cons: “Sometimes you fall asleep. Sometimes they fall asleep,” says Bronstein of cuddles at night. “Kids are running around all the time. It’s nice to have them be calm.” But kids aren’t always still and a few kicks to the ribs may hinder full relaxation.
21. The Teddy Bear’s Teddy Bear
More adults sleep with a stuffed animal than you think. The Big Spoon has the Little Spoon to cuddle like a teddy bear in spooning; but what about the Little Spoon? This is where a dog or cat comes in handy, as they can crawl into the crook of the Little Spoon’s arm and peacefully cozy up to a pillow.
Pros & cons: Cuddle parties are terrific stress relievers; but the more (potentially) moving parts you add to your nighttime routine, the harder it can be to fall asleep. Instead try snuggling up to a body pillow such as the Tempur-Pedic Body Pillow.
What are the most popular cuddle positions?
When it comes to cuddling, there’s one thing many of us do with various friends and family in addition to our partners each day. Hugs — which have been shown to reduce our stress hormones — are gateway cuddles.
“Sometimes a cuddle starts with a hug,” says Bronstein. “And then it feels so good that you just lay down.”
Spooning is the most cited and named cuddling position, which is why we listed it in our top spot. It’s a comforting position, especially for the little spoon, but it’s not ideal for long stretches of time, since both members of the spoon stay in the same position.
For overnight cuddling while you sleep, your partner likely has your back. Literally. As we mentioned above in “The Mirror,” a study at the Edinburgh International Science Festival found that 42% of couples sleep back-to-back.
Just as there are close talkers, there are also close sleepers. Nearly one in eight couples spend the whole night less than an inch apart.
What happens when you cuddle?
We need cuddles. They’re how we connect to the people around us.
“The, soothing, connected, loving touch of cuddling is one of the most important aspects of being socialized and feeling good as a human,” says Boehm.
But why does cuddling make us feel good? It all starts with skin-to-skin contact. When somebody touches us, our skin sends positive signals to our brain. Our brain then releases the hormone oxytocin.
“When we cuddle, feel good hormones like oxytocin are released,” says Bronstein. “That’s beneficial for a couple’s bonding; but also for one’s own feelings of loved-ness.”
Often called the “cuddling hormone,” oxytocin elevates your mood and prevents depression and anxiety. A recent study suggested that hugging may lower your blood pressure and heart rate.
In addition to helping you regulate your emotions, cuddling could help with family bonding, Broehm believes. “Oxytocin is what bonds people,” says Boehm. “And those bonds are important because that’s what allows us to put up with each other.”
If your partner isn’t available, don’t overlook the value of a quick snuggle with your dog or cat. As a bonus, Broehm notes “dogs offer affection without judgment.” Studies have shown that animals can make us more social, reduce stress, and literally help your heart.
What about cuddling and sex?
Cuddling, like every facet of a working relationship, needs an open and honest dialogue, particularly if there are different expectations around what happens after cuddling. Here, Boehm thinks it’s important to distinguish between cuddling and foreplay. She notes that sex is about excitement; but cuddling is about trying to calm down. She tells couples to talk first and make it clear that “we don’t have to get it on with every cuddle.”
While it may sound cliché, don’t forget about cuddling after sex. A study discovered that men and women were more satisfied with their sex life and relationship when they cuddled for a longer period of time after making love.
How often should people cuddle?
Cuddling, it turns out, is a bit like exercise. You might want to get in the habit of trying to cuddle a few times a week. In a recent Arizona State University study of cohabiting couples, researchers found that partners living together cuddled on average for 30 to 40 minutes a day, three to four days a week. Those who cuddled more were happier in their relationship.
Regular, close contact is not just about physically being together. Bronstein believes that cuddling is how you build trust over time with your partner.
“That connection with another person is incredibly important,” says Bronstein. “Cuddling is really good practice for building a connection with a person and putting up with that person.”
Cuddling mistakes to avoid
Snuggling feels so good that it may be easy to forget about the person on the other side of your cuddle connection. Centering your partner helps you avoid awkwardness and uncomfortable moments.
Do you know how your partner likes to cuddle? Do they want to be the Big Spoon or intertwine legs like The Pretzel? Before you start cuddling, ask them what feels good. This shows your partner you care for them. It also makes space for you to cuddle in a way that is enjoyable for both of you.
Comfort is a big part of cuddling. It’s easy to assume that someone else is comfortable, leading you to power through a less-than-ideal position despite your legs falling asleep. But they may be in the same spot, just waiting for you to say something. Agree to communicate what feels right. You’ll both relax at the release of tension, and you’ll be more aware of their body in addition to your own.
As you grow closer to someone, it can feel natural to come in for a cuddle when you’re watching TV together or getting ready for bed. But your partner might have had a hard day or need a bit of space. Ask the flight tower for permission before you land that big old hug. Signaling to your partner that you respect their personal space will make it easier for them to open up over time and strengthen your connection.
Tips for better cuddling
Cuddling is a vibe, and the key to getting the vibe right is to make it feel effortless to slip into a cuddle puddle.
New to snuggling together? A blanket tucked around both of you can feel intimate, like a gentle swaddle. Think of it like a hug wrapped inside of a hug. If you’re different sizes or snuggling on the couch instead of your bed, remember the game of Tetris and try to find the points where your bodies can snuggly line up. That might mean switching positions from “Spooning” to “The Barca Lounger” or propping up an elbow with a pillow.
Stay in the moment by talking to your partner before and during a cuddle, making sure that both of you feel like snuggling; then, once you’re intertwined, make sure you are comfortable. This will help you bond and let you focus on the most important part of your day: snuggle time.
Make time for cuddling
Boehm encourages couples to think of cuddling as a “preventative routine” for their relationship, helping to balance out the stresses in their lives.
“The longer you’re in a relationship, sometimes the less you cuddle,” adds Bronstein. “You do need to set aside time to cuddle.”
Cuddling lets two people synchronize their breath and bodies. And Bronstein contends that being more comfortable physically together allows us to be more willing to take on the other person’s emotional needs.
We also communicate through touch, with a study showing that strong emotions like fear, happiness, or sadness could be felt and understood through touch. It’s not only about empathy, cuddling is a two-way emotional street. A study determined that stress is reduced in both partners when one is comforting the other. So, whether you’re being held or doing the holding, cuddling can cut down on your anxiety.
In the end, it’s about how the person or pup at the other end of the cuddle makes you feel.
“When you fall asleep next to someone cuddling,” says Bronstein, “it feels like home.”
