Strategies To Sleep Without Arms Falling Asleep

Waking up with a numb or tingling arm can be disconcerting, especially if it happens frequently. The good news is that it's usually harmless and often occurs when you've slept in a position that puts pressure on a nerve in your arm. This can happen if you sleep with your arm tucked under your head or body, with your wrists curled inward, or with your hands under your body or head. Changing your sleeping position or using a wrist brace can help prevent this. However, if the issue is persistent or accompanied by other symptoms, it could indicate an underlying health condition, such as carpal tunnel syndrome, vitamin B deficiency, or peripheral neuropathy, and you should consult a doctor.

Avoid sleeping on your stomach with your hands above your head

Sleeping on your stomach with your hands above your head can put pressure on a nerve in your arm, causing it to fall asleep. This is known as paresthesia, a burning or prickling sensation that occurs when blood flow to your nerves is restricted. To prevent this, you can try changing your sleeping position.

If you often sleep on your stomach, try sleeping on your side or back instead. Sleeping on your side is considered the healthiest option as it can help relieve snoring, improve digestion, and reduce back pain. It is also the most common sleeping position, with over 40% of people sleeping in this position.

If you have back pain, you can try putting a pillow under your knees to keep your spine in a neutral position. If you sleep on your back, you can place a pillow or cushion under your knees to reduce pressure on your back. This is also a good position for relieving edema (swelling) in the feet and ankles.

If you have neck pain, sleeping on your back or side may be more comfortable. You can also try using a thinner pillow or no pillow at all to keep your neck in a neutral position.

In addition to changing your sleep position, you can also try:

• Maintaining a healthy weight
• Maintaining healthy blood sugar levels, especially if you have diabetes
• Doing wrist exercises, which can help with carpal tunnel syndrome, a common cause of paresthesia

Don't sleep with your arms lifted away from your sides

Sleeping with your arms lifted away from your sides can cause your arms to fall asleep due to the pressure placed on the nerves in your arms and shoulders. This can lead to a strange tingling or numb sensation, known as paresthesia, which can be uncomfortable and disrupt your sleep.

To prevent this, you can try sleeping with your arms in a different position. For example, you could try sleeping with your arms in front of you, either with your body straight (the log position) or curled towards you (the fetal position). Alternatively, you could try sleeping with your arms straight out in front of you (the yearner position).

If you're a side sleeper, you may also want to consider investing in a specialised mattress and pillow that can provide support for your head, neck, and shoulders, and help to prevent shoulder pain and pressure. A mattress with a negative space Comfort Channel, for instance, can allow you to fully immerse your arms and shoulders into the bed, relieving pressure and providing a more comfortable sleeping experience.

In addition to improving your sleep posture and investing in a good mattress and pillow, you can also improve your sleep environment by ensuring it is comfortable, dark, and free of distractions.

Forearms should be facing down

Sleeping with your forearms facing down can help prevent your arms from falling asleep. This position is known as the Soldier position, and it involves sleeping with your arms down and close to your body. It is favoured by about 8% of the population, and some research suggests that people who sleep in this position tend to be quiet and reserved.

If you sleep on your side, you can also try keeping your arms down by your sides. This is known as the Log position and is used by about 15% of people. Research suggests that people who sleep like this tend to be social, easygoing, and trusting.

In general, it is recommended that you avoid sleeping positions that put pressure on your nerves, as this can lead to paresthesia, or a "pins and needles" sensation in your arms. Such positions include sleeping with your arms lifted away from your sides, your forearms rotated with your hands facing up, or your wrists flexed.

Avoid sleeping with flexed wrists

Sleeping with flexed wrists can cause pain and numbness due to the compression of nerves and tendons in the wrist and elbow. This can lead to conditions such as carpal tunnel syndrome, which affects up to 5% of people.

To avoid sleeping with flexed wrists, try the following:

• Stretching before bed can help prevent discomfort for those who sleep with their wrists flexed.
• Using a body pillow may also help prevent sleepers from flexing their wrists during sleep.
• For back sleepers, use a small pillow under each elbow to allow the shoulders to rest against the mattress and the arms to rest in a neutral position. This reduces the urge to put your arms above your head, which can cause pressure on the nerves.
• For side sleepers, ensure your shoulder blade is lying flat on the bed, rather than having your arm curled underneath you. Your top arm should be lying on and cradling a pillow to prevent compression in your shoulder, elbow, and wrist.
• If you are at risk of carpal tunnel syndrome, consider wearing a brace or splint to bed to keep your wrists in a neutral position.
• If you are experiencing vitamin B deficiency, which can cause paresthesia, consult a healthcare professional about taking supplements or making dietary changes.

Try a wrist brace

If you are experiencing arm numbness or a pins-and-needles sensation, known as paresthesia, you may want to consider wearing a wrist brace to bed. This is especially true if you are experiencing pain or discomfort from carpal tunnel syndrome.

Wrist braces, also called wristbands, are designed to help stabilise the wrist in a neutral position, preventing it from bending or becoming irritated. They can be worn at any time of day but are often worn at night because we tend to move our bodies around a lot while we sleep, which can cause our wrists to bend and strain uncomfortably. This can exacerbate carpal tunnel symptoms and result in poor sleep.

Wearing a wrist brace can promote alignment and prevent wrist movement throughout the night, thereby alleviating symptoms and improving sleep quality. A 2012 study found that using a wrist brace at night did more to relieve carpal tunnel symptoms than using no treatment at all. Braces are generally most helpful for those with mild to moderate carpal tunnel syndrome. People who use one tend to report that their symptoms last for a shorter period of time, and they feel less numbness, tingling, and burning in their wrists when they wake up.

When choosing a wrist brace, look for one that is made of cloth instead of plastic, as the latter is typically used for breaks and sprains and is too rigid for regular use. You will also want to ensure that the brace is comfortable enough for you to sleep in and that it keeps your wrist and hand in a comfortable, neutral position. Be careful not to choose a brace that is too tight, as this can restrict blood flow and fluid drainage.

You can find wrist braces in most drug stores or from an occupational therapist.

Frequently asked questions