Gina Johnson
Waking up to a numb or dead arm or leg is a common phenomenon. Colloquially, we say that the limb has fallen asleep, but in scientific terms, this is called paresthesia. Paresthesia is caused by nerve compression during sleep or long periods of immobility, which restricts the pathway between nerve endings and the brain. While the condition is usually temporary and mild, chronic paresthesia may be a sign of an underlying medical issue. To wake a sleeping limb, it is important to relieve the pressure inhibiting the nerves. This can be done by moving the limb, shaking it, or thumping it against a surface.
| Characteristics | Values |
|---|---|
| Sensation | Tingling or numbness |
| Cause | Remaining in one position for too long |
| Colloquial Term | Pins and needles |
| Scientific Term | Paresthesia |
| Prevention | Avoid sleeping on limbs, crossing legs |
| Treatment | Relieve pressure, roll off the sleeping limb, loosen neck muscles, rock hips |
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What You'll Learn
- Move your body to relieve pressure on the affected nerves
- Shake or thump the sleeping limb to stimulate the nerves
- Rock your hips to stimulate a lower body response
- Loosen the muscles in your neck to open nerve pathways to your arms
- Consult a doctor if the sensation persists or occurs with other symptoms
Move your body to relieve pressure on the affected nerves
The pins and needles sensation that comes with a sleeping limb is called paresthesia. This happens when a bundle of nerves or nerve fibres gets pinched, restricting the pathway between the nerve endings and the brain. To relieve this pressure, you should first roll off the sleeping limb. If you've lain on your arm, for example, readjusting your body can relieve the pressure and restore feeling to the limb.
If you're sitting down, loosening the muscles in your neck can help open the nerve pathways to your arms. Rocking your hips back and forth can also stimulate your lower body and relieve the pressure on affected nerves. Walking and leg movement can also help relieve the discomfort of paresthesia.
If you're experiencing paresthesia in your legs at night, you may be experiencing restless legs syndrome (RLS). RLS is a sleep disorder that causes strange sensations in the legs and sometimes an irresistible urge to move them. RLS can severely interrupt sleep and make it difficult to fall asleep or return to sleep after waking up. It can also occur during the day and may affect your arms.
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Shake or thump the sleeping limb to stimulate the nerves
When a limb "falls asleep", it is usually due to being in one position for too long, which causes nerves to be compressed and restricts the pathway between nerve endings and the brain. This results in a pins-and-needles sensation known as paresthesia.
To wake a sleeping limb, you can try shaking or thumping the affected area to stimulate the nerves. This can help to relieve the pressure inhibiting nerve signalling and restore proper function. The stinging sensation that follows the "thwack" of the affected limb against a surface indicates that the limb is "waking up".
If you haven't already, try rolling off the sleeping limb to relieve the pressure. This is important because if the pressure isn't relieved, your brain may think your limb has been severed and stop sending nutrients to that area. Loosening the muscles in your neck and rocking your hips can also help to open nerve pathways to your arms and lower body, respectively.
While paresthesia is usually temporary and easily resolved, it can be an indicator of an underlying medical concern if it persists for an extended period or occurs alongside other symptoms. In such cases, it is recommended to consult a doctor.
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Rock your hips to stimulate a lower body response
Rocking your hips back and forth is a great way to stimulate a lower body response, especially if you're experiencing paresthesia, or "pins and needles". This is a common sensation, often painless, that can occur when you've been in one position for too long, causing a bundle of nerves or nerve fibres to get pinched and restrict the pathway between the nerve endings and the brain.
To rock your hips effectively, start with some dynamic movements to open up the hips. Try a hip mobility and lower body stretch routine, such as the one designed for climbers. This can include a foam roller warm-up, dynamic stretches, and light static stretches. It's important to not hold the positions for too long so you don't rob your muscles of power, but hold them long enough to feel the benefits.
The pigeon pose is another great stretch to improve hip flexion and external rotation. Keep your feet out rather than letting them sink under your thighs for a deeper stretch. If you have an old hip injury or tightness in your hip capsule, this stretch can help improve mobility over time.
Additionally, hip flexor stretches and exercises like lunges and seated butterfly stretches can aid in releasing tension and improving your mind-body connection. According to somatic educator Martha Eddy, the psoas muscle, located in the hip region, is linked to the fight, flight, or freeze response and can hold stress and trauma. By working on your hip flexibility and releasing tension in this area, you can improve your overall body function and emotional well-being.
Remember, it's important to listen to your body and consult a medical professional if you have any concerns before starting new exercises.
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Loosen the muscles in your neck to open nerve pathways to your arms
The pins and needles sensation of a sleeping limb is known as paresthesia. This occurs when a bundle of nerves or nerve fibres gets pinched, restricting the pathway between the nerve endings and the brain. The brain then stops sending nutrients to the limb, thinking it has been removed from the body.
Loosening the muscles in your neck can help open nerve pathways to your arms and relieve the discomfort of paresthesia. Here are some ways to do this:
- Yoga: This involves slow movements through a range of positions, focusing on engaging each muscle group. Child's Pose, in particular, can be helpful for a pinched nerve in the neck. Start by sitting on your heels with the tops of your feet flat on the floor, then lean forward until your chest meets your thighs. Extend your arms straight out above your head, with your hands flat on the floor, and hold for 30 seconds.
- Twists: Sit in a comfortable chair with your feet flat on the floor and your back straight. Put your right hand on your left knee and slowly twist to the left. Hold the stretch for 5 seconds, then return to the starting position. Repeat on the other side.
- Median nerve slider: Begin in a neutral sitting position and position your palm in front of your face. Look at your hand and extend your arm to the side so that your fingertips point toward the ceiling and your wrist is below your shoulder. Follow your hand with your eyes, then return to the starting position. Repeat on the opposite side.
- Towel stretch: Hold one end of a towel in the hand on the side of the pinched nerve, placing it near your head. Let the rest of the towel drop behind your back and grab it with the other hand near your lower back. Pull the towel up with the top hand, then pull it back down with the bottom hand. Keep your arms moving for 30 seconds, without holding the stretch at the top or bottom.
- Side bends: Stand with your hands clasped over your head, keeping your neck and head straight. Lean slowly from the core to the right, then to the left, without letting your body bend forward or arch backward. Repeat 10 times.
In addition to these exercises, you can try hot or cold therapy to loosen the muscles in your neck. Apply a hot towel or heating pad to the affected area for 15 minutes every few hours, or use a cold pack or bag of frozen vegetables (wrapped in a thin towel) for the same duration.
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Consult a doctor if the sensation persists or occurs with other symptoms
The pins and needles sensation that follows a limb "falling asleep" is called paresthesia. This happens when a bundle of nerves or nerve fibres gets pinched, restricting the pathway between the nerve endings and the brain. While this condition is usually mild and temporary, lasting only a few minutes, it can sometimes be an indicator of an underlying medical concern.
If you experience paresthesia for more than 30 minutes, consult a doctor. This is especially important if the sensation occurs with other symptoms, as it could indicate a serious underlying cause. For example, paresthesia can be caused by a vitamin B deficiency, fluid retention due to high salt intake or fluctuating hormones during menstruation, or a herniated disc. In some cases, paresthesia may be a symptom of multiple sclerosis, peripheral neuropathy, or diabetes-related neuropathy.
If you are experiencing persistent or frequent paresthesia, your doctor will likely perform a physical examination and ask about your medical history. They may also recommend an overnight sleep study (polysomnogram) to test for conditions such as Periodic Limb Movement Disorder (PLMD) or Periodic Limb Movements during Sleep (PLMS). These conditions involve repetitive limb movements during sleep, which can disrupt your sleep and cause daytime fatigue or sleepiness. PLMD is diagnosed when there is no underlying cause for the movements, while PLMS is diagnosed when the movements occur alongside another condition.
If you are experiencing paresthesia along with other symptoms such as numbness, weakness, or pain in the affected limb, it is important to consult a doctor. These additional symptoms could indicate a more serious condition, such as a spinal cord injury or a stroke. Don't ignore these warning signs and risk your health; consult a medical professional for proper diagnosis and treatment.
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Frequently asked questions
When a limb "falls asleep", it is usually because it has been in one position for too long, restricting the pathway between the nerve endings and the brain. This is called paresthesia.
To wake a sleeping limb, you must first relieve the pressure inhibiting the nerves. This can be done by rolling off the limb or shaking it. More severe cases of nerve compression may require medical attention.
When a sleeping limb wakes up, it usually causes a pins-and-needles feeling. This can be uncomfortable, but it is rarely dangerous.
