Numbness In Hands While Sleeping: How To Stop It

Waking up with hand numbness can be a bizarre — and unnerving — experience.

Also known as nocturnal paresthesias, numbness in the hands while sleeping is unpleasant but likely more common than you think. Studies even suggest that around one-third of us experience this sensation (Roth et al., 2017), so you’re not alone.

Keep reading to learn what causes hand numbness at night and how you can put a stop to it.

What Causes Numbness In Hands While Sleeping

Numbness in fingers while sleeping (also known as pins and needles) is usually caused by nerve compression, nerve damage, or another impact on your nerves.

Your hand goes numb or tingly to let your body know something is wrong — i.e., your nerves are compressed because you’ve slept on your hand.

Other causes of waking up with numb hands and arms include:

• Sleeping position
• Carpal Tunnel Syndrome
• Peripheral neuropathy
• Cervical spondylosis
• Restricted blood flow
• Diabetes Mellitus

How To Stop Hand Numbness At Night

If you keep waking up with numb extremities, you likely want to know how to stop numbness in hands while sleeping. Luckily, there are some at-home strategies you can use to prevent this sensation.

1. Adjust Your Sleeping Position

Did you know some sleeping positions are more likely to cause numb hands than others?

Studies show that side sleeping is less likely to cause nighttime numbness and tingling (Bettlach et al., 2016). This is because you’re less likely to compress the nerves in your hands and arms.

However, it’s critical to maintain a proper side sleeping posture to protect your back and spine. A memory foam knee pillow can assist in maintaining this position.

2. Stretching and Wrist Braces

Gentle stretching can help decrease nerve stiffness and pain sensitivity, leading to less numbness and tingling at night (Thomas et al., 2021).

For example, a wrist flexor stretch is a popular choice. With this stretching technique, you extend your affected arm with your palm facing down. Then, gently bend your wrist and point your fingers up until you feel a mild to medium stretch in your forearm. You must hold this for 15 to 30 seconds before releasing it.

Likewise, wrist braces can reduce numbness by adding extra support and reducing awkward positions or the likeness of overnight compression.

3. Ergonomic Pillows and Mattresses

Sleep aids are an excellent way to get better rest, and they can even help reduce any tingling or discomfort in your hands while you sleep.

Supportive yet soft betting (usually made from memory foam) reduces stress on your pressure points by distributing your bodyweight and moulding to your body shape.

The Original Groove Pillow is a memory foam pillow designed to provide pain relief, spinal support, and helps to maintain proper posture while you sleep.

Perfect if you’re looking for a specialised memory foam pillow to reduce pressure while also helping you stay in a healthy side sleeping position.

You may also want to explore memory foam mattresses for full body support.

Adjustable Memory Foam Pillows For Hand Numbness At Night

Adjustable memory foam pillows give you the power to adjust the pillow height and firmness to your needs, ensuring you have personalised support and comfort every night.

This improves your sleep position, reduces back pain, enhances your sleep quality, and, most importantly, can alleviate nerve compression and improve blood flow, leading to less numbness and tingling at night.

When to Consult a Doctor

If the numbness in your hands doesn’t resolve after a few weeks, becomes more common, or starts to impact your daily life, you should consult a doctor for a professional check-up.

Numbness and tingling in the hands are usually nothing to worry about. However, in rare cases, they can indicate a more serious condition (Mayo Clinic, n.d.).

Signs to watch out for include:

• Persistent numbness
• Numbness accompanied by pain
• Muscle weakness

If you haven't noticed an improvement after making at-home changes or are experiencing the symptoms listed above, you should see your medical provider.

The Takeaway – Numbness in Hands While Sleeping

Understanding what causes numbness in hands while sleeping can help you prevent and alleviate the problem.

Hopefully, this page has helped you learn more about the condition and how you can tackle hand numbness at night. Experiment with different sleeping positions, stretches, and memory foam pillows to find what works best for you.L

References

• Bettlach, C.R., Yu, J., Hasak, J., Bodway, G. and Mackinnon, S. (2016). Abstract. Plastic and Reconstructive Surgery - Global Open, 4, pp.123–124. doi:https://doi.org/10.1097/01.gox.0000503043.97116.f6.
• Mayo Clinic. (n.d.). Numbness in hands Causes. [online] Available at: https://www.mayoclinic.org/symptoms/numbness-in-hands/basics/causes/sym-20050842.
• Roth, C.L., Hasak, J.M., Krauss, E.M., Yu, J.L., Skolnick, G.B., Bodway, G.N., Kahn, L.C. and Mackinnon, S.E. (2017). Preferences in Sleep Position Correlate With Nighttime Paresthesias in Healthy People Without Carpal Tunnel Syndrome. Hand, 14(2), pp.163–171. doi:https://doi.org/10.1177/1558944717735942.
• Thomas, E., Bellafiore, M., Petrigna, L., Paoli, A., Palma, A. and Bianco, A. (2021). Peripheral Nerve Responses to Muscle Stretching: A Systematic Review. Journal of Sports Science and Medicine, 20(2), pp.258–267. doi:https://doi.org/10.52082/jssm.2021.258.