Have you ever been jolted awake by that pins-and-needles sensation in your hands, feeling like they’ve “fallen asleep”? It’s a surprisingly common experience, with about one-third of adults reporting nocturnal paresthesia, or nighttime numbness and tingling in their arms, wrists, or hands, at least weekly.
While waking up with numb hands occasionally is usually not a cause for alarm, frequent or persistent symptoms that disrupt your sleep or linger into your day might warrant a visit to your doctor. Understanding why your hands fall asleep at night is the first step towards finding relief.
Common Causes of Hand Numbness at Night
Hand numbness, often accompanied by tingling or that familiar “pins and needles” feeling, is typically a signal from your body that something is affecting your nervous system. It’s usually related to nerve compression, nerve damage, or other issues impacting nerve function. Identifying the underlying cause is crucial for addressing the discomfort and ensuring the long-term health of your nervous system.
Sleeping Position and Nerve Compression
Your sleep posture can significantly contribute to hand numbness. Certain positions can compress nerves in your hand, wrist, arm, or elbow, leading to those unwelcome sensations. Positions that restrict blood flow to your hands can also cause temporary nerve signal disruption and numbness.
You’re more susceptible to nerve compression and reduced blood flow during sleep if you position yourself with:
- Curled wrists: Bending your wrists inwards can put pressure on nerves.
- Hands under your face or head: This can compress nerves in your wrist and arm.
- Head resting on your forearm: Direct pressure on arm nerves.
- Torso on top of your arm: Significant pressure compressing nerves and blood vessels.
- Misaligned spine due to pillow: Poor neck support can affect nerve pathways to your arms and hands.
Stomach sleeping is frequently linked to nerve compression. While research on side sleeping is less conclusive, many experts suggest it’s the least likely position to cause hand numbness, particularly if you keep your wrists straight.
Carpal Tunnel Syndrome
Carpal tunnel syndrome is a prevalent nerve condition that causes numbness, tingling, pain, and weakness in the wrist, thumb, index finger, and middle finger. It arises when the median nerve, which runs through the carpal tunnel in your wrist, becomes compressed due to inflamed tendons. Symptoms of carpal tunnel syndrome often worsen at night, and shaking the hands can provide temporary relief.
While injuries can trigger carpal tunnel syndrome, it often develops gradually from repetitive hand and wrist movements. Activities like assembly line work, knitting, or even golf can contribute. Certain health conditions also increase vulnerability to carpal tunnel syndrome:
- Diabetes
- Rheumatoid arthritis
- Pregnancy
- Hypothyroidism (underactive thyroid gland)
Peripheral Neuropathy
Peripheral neuropathy involves damage to the peripheral nerves, which are responsible for communication between your body and brain. This damage can manifest as tingling, burning pain, or numbness, especially in the extremities like your hands and feet.
Various factors can lead to peripheral neuropathy, including:
- Diabetes (a major cause)
- Infections
- Autoimmune disorders
- Vitamin deficiencies
- Medication side effects
- Excessive alcohol consumption
- Exposure to toxins
Insufficient Blood Supply
Adequate blood flow is essential for proper nerve function. When an area of your body, like your hand, doesn’t receive enough blood, the nerves can malfunction, leading to numbness and tingling. This reduced blood supply can be caused by body position, such as sleeping directly on your arm, and the resulting sensations are your body’s way of prompting you to shift position and restore normal circulation.
However, certain medical conditions can cause chronic circulatory problems, making hand numbness a recurring issue. These include:
- Plaque buildup in arteries (atherosclerosis)
- Blood vessel inflammation (vasculitis)
- Raynaud’s disease
- Frostbite damage
Nerve Injuries
Injuries, both direct and indirect, can damage nerves and result in hand numbness. Wrist injuries can directly lead to carpal tunnel syndrome. However, injuries further up the arm, shoulder, or even neck can also affect nerve function in the hands. Whiplash from car accidents or elbow injuries from falls can be unexpected sources of nighttime hand numbness.
How to Stop Hand Numbness and Tingling
Fortunately, there are several strategies to reduce hand numbness while sleeping, depending on the underlying cause. Investing in a supportive yet comfortable pillow and mattress can minimize pressure points in your neck and shoulders, contributing to better spinal alignment and potentially reducing nerve compression. Beyond that, consider these adjustments:
- Wear a wrist brace at night: This stabilizes your wrist and can be particularly helpful for carpal tunnel syndrome by preventing wrist flexion that compresses the median nerve.
- Change your sleeping position: Experiment with side sleeping, often recommended as less likely to cause hand numbness.
- Avoid pressure on hands and arms: Be mindful of positions that put direct weight on your arms and hands.
- Don’t sleep with arms under pillows: This common habit can compress nerves in your arms.
- Keep wrists straight: Avoid flexing or bending your wrists inward while sleeping.
- If you sleep on your back, keep arms at your sides: Avoid raising your arms overhead, which can sometimes pinch nerves.
- Stretch hands and wrists before bed: Gentle stretches can improve circulation and reduce nerve compression.
If these self-care measures don’t provide relief, consulting a doctor is essential to rule out any underlying medical conditions that require specific treatment.
“Don’t sleep on your sleep problems.”
Dr. Abhinav Singh
Sleep Medicine Physician, MD
When to Seek Medical Advice
While often benign, hand numbness can sometimes be a symptom of a more serious health issue. It’s important to consult your doctor if you experience hand numbness accompanied by:
- Pain in your hand, forearm, or neck
- Increased frequency of urination
- Rash
- Dizziness
- Muscle spasms
Seek immediate medical attention if hand numbness occurs directly after an injury to your back, neck, or head, or if you experience any of these warning signs along with hand numbness:
- Inability to move parts of your body
- Uncontrollable movements in your arm or hand
- Weakness
- Confusion
- Difficulty speaking, walking, or seeing
Still Have Questions? Connect with Our Community!
Join our Sleep Care Community — a supportive online forum with sleep health professionals, product experts, and individuals like yourself. Whether you’re seeking expert advice for insomnia or researching the best mattress, our community offers personalized guidance from sleep specialists.
