Evie Summers
Experiencing a tingling or burning sensation in your arm or hand when you wake up is known as paresthesia, and it can be disorienting and inconvenient. This usually occurs when your arm or hand is placed in specific positions, such as under your full body weight when sleeping on your side. While it is generally not a cause for concern, and adjusting your sleeping position can alleviate the pressure on the pinched nerve, there are ways to prevent and deal with it.
How to wake up a sleeping arm:
| Characteristics | Values |
|---|---|
| Cause | Compressed nerve, cut-off circulation, vitamin B deficiency, or other underlying causes |
| Sensation | Paresthesia, or abnormal sensation caused by sustained compression or irritation of nerves |
| Prevention | Avoid sleeping on top of arms, invest in a supportive mattress and soft pillow, sleep on your side with wrists unflexed and arms at your sides, or use a pillow that keeps your body in neutral alignment |
| Treatment | Reach arms skyward and count to five, rock head from side to side, raise and lower shoulders, exercise to stimulate blood flow and nerves, drink more water, or take magnesium, zinc, or vitamin C supplements |
| Persistence | Consult a doctor or chiropractor to identify the underlying cause and form a treatment strategy |
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What You'll Learn
Relieve pressure points with a supportive mattress and soft pillow
A good night's sleep is essential for feeling refreshed and energised the next day. However, waking up with a sleeping arm or other aches and pains can be a sign that your mattress is not providing adequate pressure relief. Pressure points refer to areas of the body that press down more firmly into the bed due to our body shape, such as the shoulders, hips, and back. If your mattress does not offer sufficient cushioning and support, these pressure points can lead to soreness and improper spinal alignment.
To relieve pressure points, consider investing in a new mattress designed for pressure relief. Memory foam and hybrid mattresses with thick comfort systems are popular choices, as they contour to the body and provide ample cushioning. The Zoma Mattress, for example, features a gel layer that conforms to your body without causing you to sink in, while the Saatva Classic combines a coil spring system with memory foam for pressure relief in the hips, back, and shoulders. The WinkBed is another hybrid option that uses gel foam and steel pocket springs to eliminate motion transfer.
When choosing a mattress, it's important to consider your body type, sleeping position, and personal preferences. Side sleepers, for instance, may require a softer mattress to accommodate the extra pressure on their hips and shoulders, while a firmer mattress might be better for back sleepers. Some mattresses, like the Casper Dream Max Hybrid, offer a balance of plush comfort and firm support to cater to different needs. Additionally, look for mattresses with firmness options or adjustable settings so you can customise your comfort level.
While a new mattress can be a significant investment, many brands offer trial periods of 100 nights or more, allowing you to test the mattress before fully committing. Take advantage of these trials to ensure you find the right mattress for your needs. You can also enhance your comfort with a supportive pillow. Side sleepers may benefit from a higher loft pillow, while back sleepers can opt for a medium-loft option, and stomach sleepers should choose a low-loft pillow.
If you're not ready to purchase a new mattress, consider a mattress topper made of memory foam or latex to add a layer of cushioning. A pillow topper, for instance, can provide additional plushness and support. Mattress protectors are also recommended to maintain the condition of your mattress and its pressure-relieving materials. By taking care of your mattress and choosing the right bedding, you can say goodbye to sleeping arms and hello to a restful night's sleep.
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Sleep on your side with wrists unflexed and arms at your sides
Sleeping on your side with wrists unflexed and arms at your sides is known as the "log" position. It is one of the best ways to prevent a dead arm or that tingling, burning sensation when you wake up. This is because sleeping with your arms above your head, particularly with your wrists bent or flexed, can cause a compression of nerves and blood flow.
The log position is also good for preventing extra pressure on your wrists and hands. If you sleep on your back, you can still keep your arms at your sides, but it is best to avoid placing your arms across your chest.
If you are a side sleeper, you can also try placing a pillow in front of you to support your arm, limit elbow flexion, and keep your wrist and fingers flat. This will help to keep your wrist and arm in a neutral position. Additionally, a small pillow under each elbow will allow your shoulders to fall back naturally against the mattress and keep your arms in a neutral position.
If you are a back sleeper, you can also try placing a small pillow under your elbows to keep your arms in a neutral position and prevent nerve compression.
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Avoid sleeping on your back with arms above you
Sleeping on your back with your arms above you can put pressure on your shoulders and neck, which could result in problems. It can also compress the blood flow and nerves in your arms, causing a tingly or burning sensation, known as paresthesia or "dead arm".
To avoid this, try sleeping on your side with your arms down and close to your body. This will keep your wrists unflexed and your arms at your sides, promoting good blood flow. If you're worried about arm and shoulder pain, this is a great position for circulation. It's also the most common position for women, who are twice as likely as men to sleep like this.
If you're set on sleeping on your back, try it without using a pillow. This will allow your spine and neck to remain in a more neutral position with your arms above your head. You can also put a pillow under your knees to keep the natural curve of your back.
If you're still struggling, you can invest in a pillow that keeps your body in neutral alignment. There are even cuddling pillows that help keep pressure off your arms.
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Increase your vitamin B intake to soothe symptoms
Vitamin B is a group of eight water-soluble vitamins, which need to be replenished daily. A deficiency in vitamin B can lead to a range of health issues, including problems with your sleep.
Vitamin B9, or folate, is important for the removal of toxins, the regulation of genes, and the division of cells. It is naturally present in green leafy vegetables, fruits, and liver. Vitamin B12, or cobalamin, plays a crucial role in the functions of your brain, nerves, and blood. It can be found in animal products such as red meat, dairy, and eggs, as well as fortified foods like cereal.
If you are facing issues with sleeping, it may be beneficial to increase your intake of vitamin B-rich foods. This includes whole grains, meat, fish, and pork, which are rich in vitamin B1, and green leafy vegetables like spinach, which are a good source of vitamin B9. You can also get vitamin B12 from natural sources such as red meat, dairy, and eggs, or through fortified foods like cereal.
While increasing your vitamin B intake through diet is ideal, your doctor may recommend supplements if you have a vitamin B deficiency. It is important to consult a healthcare professional to check for any deficiencies and ensure you are taking the right vitamins for your personal health needs.
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Loosen nerves in your neck by rocking your head from side to side
A sleeping arm is usually caused by a compressed nerve, cut-off circulation, or another underlying cause. One way to wake up your arm is to rock your head from side to side. This can help loosen the nerves in your neck, relieving the pressure on the compressed bundle of nerves that may be causing your arm to fall asleep.
To do this, gently move your head from side to side, making sure not to strain your neck. You can also try other exercises that relieve neck tension, such as head presses and head tilts. For head presses, sit with your hands clasped behind your head or against a headrest, keeping your chin level. Gently press the back of your head against your hands or the headrest and hold for five to ten seconds, repeating several times. For head tilts, move your neck forward and backward by bringing your chin to your chest and then lifting your chin up to the sky. Repeat a few times, and then move to side-to-side tilts.
In addition to these exercises, you can also try light activities such as walking, yoga, or low-intensity exercise to keep blood flowing to your muscles and help them loosen and relax. Addressing stress through meditation or breathing exercises can also help relax your neck muscles.
If you are experiencing severe pain or your symptoms do not improve, it is important to consult a healthcare professional.
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Frequently asked questions
The scientific name for a sleeping arm is paresthesia. It is the abnormal sensation in your body brought on by the sustained compression or irritation of nerves.
There are a few ways to prevent a sleeping arm:
- Avoid sleeping on your arms
- Sleep on your side with your wrists unflexed and your arms at your sides
- Use a supportive mattress and soft pillow combination to relieve pressure points
- Exercise regularly to stimulate nerves and blood flow
- Increase your Vitamin B intake
- Drink more water
If you experience a sleeping arm, try the following:
- Reach your arm(s) skyward, then lower them after counting to five
- Rock your head from side to side to loosen neck muscles
- Raise and lower your shoulders to loosen nerves in your neck
