Herbie Murray
Experiencing numbness in your hands and fingers when you wake up can be distressing, but it's usually caused by sleeping in a position that compresses your nerves. This can be easily rectified by adjusting your sleeping position and using pillows for support. However, persistent numbness or tingling in your hands could be a sign of a more serious issue, such as carpal tunnel syndrome or peripheral neuropathy, and you should consult a doctor if the condition doesn't improve.
How to wake up a sleeping arm
| Characteristics | Values |
|---|---|
| Cause | Temporary nerve compression during sleep |
| Underlying conditions (e.g. carpal tunnel syndrome, peripheral neuropathy) | |
| Poor sleep posture | |
| Injury | |
| Inflammation | |
| Tight muscles | |
| Nutritional deficiencies | |
| Treatment | Change sleep position |
| Use pillows to support arms and wrists | |
| Wear a wrist brace | |
| Perform gentle stretching and relaxation exercises for hands and wrists | |
| Pain relievers, anti-inflammatory drugs, or medications to address underlying conditions | |
| Physical therapy | |
| Corticosteroid injections | |
| Surgery |
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What You'll Learn
Change your sleep position
If you're experiencing a sleeping arm, it might be time to change your sleep position. Sleeping on your side is the most popular position among adults, but it can be tricky to find a comfortable place to put your arms. Improper side sleeping can lead to soreness, numbness, and discomfort in your arms. To avoid this, try reaching your arms out in front of you or hugging a pillow. You could also invest in a mattress with a negative space Comfort Channel, which allows you to immerse your arms and shoulders into the bed, relieving pressure.
If you want to try a new sleep position, back sleeping is the second most common position. It can be a comfortable option, but it's important to have the right mattress and pillow to support your body's natural curves and keep your spine aligned. Sleeping on your back can help prevent neck pain and nasal congestion, but it may not be suitable for everyone.
Stomach sleeping is another option, but it's less common and can be uncomfortable. It's also more likely to cause restlessness and tossing and turning. If you choose to sleep on your stomach, consider using a very soft pillow or no pillow at all to keep your neck comfortable.
Ultimately, the best sleep position is one that promotes healthy spinal alignment and assists your body's physical recovery. It might take some experimentation to find the right position and setup for you, but it's worth it for a good night's rest.
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Use pillows for support
If you frequently wake up with a sleeping arm, it may be a sign to evaluate the support and pressure relief your pillow offers during sleep. The right pillow can significantly improve your sleep quality and prevent arm numbness by aligning your sleeping posture correctly.
For side sleepers, choose a pillow with enough loft (height) to fill the gap between your head and the mattress without tilting your head upwards or downwards. This alignment helps prevent pressure build-up on your arm. A thicker and firmer pillow can also help to alleviate numbness for side sleepers. Additionally, hugging a pillow while sleeping on your side can reduce the strain on your arms.
If you sleep on your back, opt for a pillow that supports the natural curve of your neck without lifting your head too much. A medium loft and firmness can ensure your head, neck, and spine remain aligned, reducing the risk of arm numbness.
Stomach sleeping can be challenging for avoiding arm numbness. If you sleep on your stomach, consider using a thin, soft pillow to keep your spine as neutral as possible. Sleeping with a pillow under your stomach can also help reduce pressure points and provide support. However, using a pillow between your arms while sleeping on your stomach may not be suitable as it can increase pressure points and discomfort.
Additionally, adding an extra pillow under your lower body can help ease pressure on your joints and relax your back muscles, which may indirectly help with arm numbness. If you have sleep apnea, heart failure, or sinus congestion, try raising the head of your bed with an extra pillow or two to improve nasal congestion.
Remember, finding the right pillow and sleeping position is a personal preference, and you may need to experiment to find what works best for you. If you continue to experience arm numbness or discomfort, consult a healthcare professional for personalized advice.
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Try stretches and exercises
Morning stretches are a great way to wake up your body and can be easily incorporated into your daily routine. They can help to relieve any muscle tension or stiffness that has built up overnight, and improve your flexibility, balance, and posture.
Lying Down
Lie on your back with your legs extended. Bring one knee towards your chest and hold it in position with your arms or hands. Hold for 20-30 seconds. Repeat with the other leg. This stretch can help to release tension in your lower back and hips.
Seated Neck Stretch
Sit or stand with good posture. Keeping your face forward, tip your right ear toward your right shoulder while reaching your left hand toward the floor. Gently guide your head towards your right shoulder with your right hand. Hold for 20 to 30 seconds. Repeat two to three times on the right, then switch sides and repeat.
Child's Pose
This is a resting stretch that helps to relieve pain and tension in your back, shoulders, and neck. Come down on your knees, sitting back on your heels. Hinge at your hips to fold forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms alongside your body. Breathe deeply and hold this pose for up to 5 minutes.
Standing Forward Bend
Stand with your feet hip-width apart and slowly bend forward at the hips, letting your head and arms hang toward the floor. If you can’t touch the floor, that’s okay—just let your arms dangle, or hold onto your elbows. Hold for 20-30 seconds. This stretch can be good for the hamstrings and lower back and can also help increase blood flow to the head.
Cat-Cow
This stretch targets the lower back, which can get stiff from sitting, standing, or walking. Get on your hands and knees, keeping your knees hip-width apart and your head and neck in a neutral alignment. Arch your back and tuck your chin towards your chest, then slowly move your body so that your back is arched and your eyes are looking upwards.
These stretches should be held for at least 10 seconds and can be repeated multiple times. Remember to listen to your body and only stretch as far as feels comfortable.
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Wear a wrist brace
If you're experiencing a sleeping arm, it could be due to carpal tunnel syndrome, arthritis, or general wrist pain. To prevent this from happening, you can wear a wrist brace to bed.
Wrist braces are designed to keep the wrist in a neutral position, reducing the pressure on the median nerve and preventing pain, numbness, and tingling sensations. They are also bulkier than regular braces to ensure the wrist stays still and receives proper support throughout the night. This can help alleviate chronic symptoms or prevent flare-ups.
You can find a wrist brace at most drug stores, or an occupational therapist can create a custom one for you. When putting it on, ensure that it is snug but not too tight to avoid adding more pressure to your wrist. It's also important to keep your wrist moving during the day to prevent stiffness and muscle weakness.
Consult with your healthcare provider to determine how long you should wear a wrist brace and whether it is the best treatment option for you. They will be able to provide personalized guidance based on your specific condition and needs.
By following these instructions and wearing a wrist brace, you can help relieve the symptoms of a sleeping arm and improve your overall comfort.
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Consult a doctor
While the sensation of a 'sleeping arm' is usually painless and not uncommon, it is important to know when to consult a doctor. This sensation, known as paresthesia, can be an indicator of an underlying medical concern.
If the pins and needles sensation persists beyond a brief period of readjustment, or if it is causing significant pain or discomfort, it is advisable to see a doctor. If you are experiencing other symptoms alongside paresthesia, such as insomnia or sleep disruptions, it is important to speak with a medical professional as soon as possible. These symptoms may indicate a more serious condition, such as a sleep disorder, a pinched nerve, or a neurological issue.
To determine the underlying cause, your doctor will perform a full physical examination and inquire about your symptoms, lifestyle, medical history, and any other health issues you may have. They may suggest a sleep study if there is no apparent cause for your symptoms or if you continue to experience sleeplessness and daytime fatigue. During a sleep study, you will sleep in a special room while a medical team monitors your brain and body functions. This can help identify any sleep disruptions and determine the appropriate treatment.
It is also important to keep track of your sleep habits by maintaining a sleep diary. This information, along with your doctor's expertise, can help identify any underlying sleep disorders or other health conditions that may be causing your arm to "fall asleep."
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