When Your Hands Fall Asleep at Night: Causes and Tips
Do you sometimes wake up at night because your hands are tingling and feel numb?
This often happens when you’re sleeping in an awkward position and goes away as soon as you change positions. However, if your hands regularly go numb at night, you should investigate the causes. The numbness could be caused by an unsuitable mattress, but it could also be a sign of a serious medical condition.
Hands Fall Asleep at Night – The Causes
If you’re repeatedly woken up because your hands are numb, you’re probably asking yourself the anxious question: Why do my hands go numb at night? This condition, known as paresthesia, can have various causes. They range from harmless circulatory issues to medical conditions that require treatment:
- Pinched nerves:
People who sleep on their stomachs or sides often have the problem of pinching their hands and arms under their bodies. The pressure on the nerve pathways in the hands interrupts the connection between the brain and the nerves, which manifests as tingling and numbness. If the tingling occurs very frequently, it could be a sign of chronic nerve damage and polyneuropathy, which should be investigated. - Circulatory problems:
Circulatory problems are often the cause of numb hands. Brief interruptions in blood flow are harmless if you lie on your arm or hand for an extended period. As soon as you change position, sensation returns to your limbs. However, cardiovascular disease can also lead to circulatory disorders and should be evaluated by a doctor. - Incorrect sleeping position:
An unfavorable sleeping position can disrupt your sleep. Numb hands in this case are a sign of improper body alignment and impaired nerve conduction. You may also experience back pain or muscle tension, which can often be alleviated—depending on the situation—by using a special pillow or a mattress tailored to your needs. - Our RECOVERY BASE mattress and the RECOVERY PILLOW can help you avoid poor sleeping positions. The mattress adapts perfectly to your body, helping to prevent improper strain, while the pillow provides support for your neck and shoulders.
- Vitamin Deficiency:
Sometimes, a deficiency in vitamins B1, B9 (folic acid), or B12 is the underlying cause of these symptoms. A deficiency in magnesium or iron is also possible. This can be remedied by taking appropriate dietary supplements and primarily affects older adults, vegetarians, vegans, or pregnant women. However, before you purchase supplements on your own from a pharmacy, you should have the deficiency checked by a doctor. This is because an overdose can also have undesirable consequences. - Carpal Tunnel Syndrome:
In carpal tunnel syndrome, the median nerve is compressed on the inside of the wrist. The fact that the carpal tunnel is too narrow is often due to a genetic predisposition. However, carpal tunnel syndrome can also be triggered by overuse, inflammation, or other medical conditions. It primarily affects women who have gone through menopause. The nighttime tingling in the hands can develop into severe pain that radiates up into the shoulder. Exercises, a splint, or—as a last resort—surgery often help alleviate the symptoms. - Thoracic Outlet Syndrome:
Thoracic Outlet Syndrome (TOS) is a condition caused by compression of nerves, blood vessels, or muscles in the thoracic outlet region. This region is located between the neck and the shoulder. Symptoms of TOS can include numbness, pain, weakness, and tingling in the arms and hands, which occur due to the compression of nerves and blood vessels. - Spinal Problems:
Whether caused by muscle tension, a misaligned vertebra, or a herniated disc—spinal problems, especially in the cervical spine (C-spine), usually also result in abnormal sensations in the hands and arms. - Medical Conditions:
There are a number of medical conditions that can cause numbness. Sensory disturbances can be triggered, for example, by diabetes mellitus, rheumatism, migraines, or multiple sclerosis. In severe cases, they can also be a warning sign of a stroke. If paralysis or other symptoms of neurological deficit occur in addition to numbness, emergency medical help should be called immediately. People with high blood pressure, in particular, should have nighttime numbness examined by a doctor.
By the way, the reason you wake up at night because of tingling in your hands is simply the body’s self-protection mechanism. If a nerve remains pinched for too long, it can lead to permanent damage. Similarly, irreparable damage to the limbs can occur if the blood supply is interrupted for too long. So, in general, it makes sense that you wake up at night because of the numbness.
Tingling in the hands at night—the symptoms
Often, it’s not just a tingling sensation in the hands that occurs mainly at night. Depending on the cause, other symptoms may also be present:
- numbness in the fingers
- A sensation of pins and needles in the hands
- Numbness in the hands and arms
- Abnormal sensations
- Pain in the hands
- Tension
- Back pain
- Headaches
- Coordination problems
- Feeling of weakness
- Heart palpitations
Your sleep disturbances caused by frequently waking up at night mean that you’re often tired during the day, can’t concentrate properly, and simply feel exhausted. If only to finally get a full night’s sleep again and start the day full of energy, you shouldn’t just ignore the numbness in your hands at night.
If you have additional symptoms besides those in your hands, you should definitely take notice. This also applies if the tingling occurs during the day or doesn’t subside after a few minutes. Heart problems and chronic nerve disorders, in particular, can affect your health and require medical treatment.
"When your hands go numb at night, it can be seen as an invitation to take a closer look at your sleep environment and lifestyle. With the right understanding and appropriate measures, we can usually successfully resolve this unpleasant, sleep-disrupting condition."
Dr. rer. nat. Torsten Pfitzer, pain expert
Numbness in the hand—here’s what you can do
In most cases, numbness in the hand is caused by poor blood circulation or a pinched nerve. Those affected often ask themselves: How can I prevent my hands from going numb, and what can I do in an emergency? Here are a few tips and home remedies for preventing and naturally treating numb hands:
- Shake them out: The first instinct is to shake out your hands to get the blood flowing again and relieve pressure on the nerves.
- Gripping: Repeated gripping motions pump blood to the fingertips. Spread your fingers and clench your hand into a fist until your hands no longer feel numb.
- Cooling: If moving your hands causes pain, you can also hold them under cold water. This reactively stimulates blood flow.
- Adjust Your Sleeping Environment: Perhaps your mattress isn’t back-friendly, your pillow is too low or too high, and neither is suited to your body or your sleep needs. In that case, simply switching to a suitable pillow or a mattress with optimal pressure relief can prevent your hands from going numb while you sleep. For example , check out our sleep products, which were developed by sleep experts.
- Exercise: Circulatory problems and poor posture can be addressed with more physical activity. We recommend regular walks, light endurance sports, yoga, or strengthening exercises to build stable spinal muscles.
- Relieving Tension: You can relieve tension in the neck and shoulder area through relaxation exercises, gentle stretching, or fascia training. If you do these exercises shortly before bedtime, they not only have a relaxing effect on your nervous system but can also help prevent the unpleasant numbness in your hands.
- Diet: A healthy, balanced diet provides the body with all the essential nutrients. Home remedies like ginger, turmeric, and cinnamon also promote blood circulation. And don’t forget: drink plenty of fluids!
If none of these measures help, you should definitely see a doctor.
Discover our sleep products:
My arms go numb at night when I lie on my side
If you sleep on your side at night, this sleeping position increases the risk of your arms going numb. A mattress that’s too firm and a pillow that’s too soft or too low can increase pressure on your lower arm, which can lead to circulation problems and pinched nerves in the arm. These issues cause that unpleasant tingling sensation.
One possible solution is a mattress that conforms to your body and ensures optimal pressure distribution. A firmer or higher pillow can also help improve your sleeping position, relieve pressure on your lower shoulder, and provide adequate support for your cervical spine.
Tingling in the arms and hands during sleep can also indicate other causes, such as nerve compression syndromes or nerve disorders. A common cause of abnormal sensations in the hands is carpal tunnel syndrome, a condition in which the median nerve is compressed at the wrist. This can lead to numbness, tingling, and pain in the hands.
It is important to closely monitor the symptoms and consult a doctor if the symptoms persist. The doctor can determine the exact cause of the symptoms and recommend appropriate treatment options. In addition to adjusting your sleeping position and choosing the right mattress and pillows, specific exercises, physical therapy, or, in some cases, medical interventions may be necessary.
In some cases, the symptoms may also indicate conditions such as diabetes or neurological disorders. A basic understanding of the various causes and symptoms is therefore important for receiving the correct diagnosis and treatment.
It is important to note that tingling in the arms is not always a serious health problem, but it can be a sign of underlying conditions that require medical attention. Early diagnosis and treatment can help prevent long-term damage and improve quality of life.
Hands go numb when the arm is bent
For many people, sleeping with a bent arm is the most comfortable position. However, over a longer period of time, it’s also the position in which the arm and hand go numb. If you’re a side sleeper with your lower arm bent upward, blood flows downward from your fingers.
If you stay in this position for a long time, blood is no longer pumped back up sufficiently, and your fingers slowly go numb. If you’re a stomach sleeper who likes to fall asleep with your head resting on your bent arm and your hand folded, the pressure restricts blood flow and nerve function. Back sleepers often bend their arm above their head, which affects the position of the spine.
Here’s how you can prevent that annoying tingling by being mindful as you fall asleep: Choose a sleeping position in which your arm and wrist are relaxed and fully extended. If you remember to do this every night before falling asleep, you’ll get used to the new position over time.
Hands go numb while holding a cell phone
Maybe your hands go numb when you’re holding your cell phone, too? You’re lying comfortably on the sofa, standing at the bus stop, or sitting on the train, checking your messages, scrolling through your social media feed—and suddenly your fingers go numb. This could be an early sign of carpal tunnel syndrome.
Various studies have shown that intensive cell phone use for at least five hours a day, combined with the twisting motions involved in swiping, can overstrain the tendons and muscles of the hand.
This results in the nerve that runs through the carpal tunnel on the inner side of the wrist having less space and becoming pinched. The brain can no longer adequately transmit sensory signals. The thumbs and fingers begin to tingle. As the condition progresses, the numbness in the hand also occurs at night.
Conclusion
In summary, hands falling asleep at night is a common problem with various causes. However, simple lifestyle changes can often prevent numbness and help you get a better night’s sleep. If the problem occurs regularly or is accompanied by other symptoms, it is important to see a doctor to rule out a possible medical cause.
