Numbness in Hands While Sleeping: Causes and Fixes

A night of good sleep is crucial for mental and physical health because it gives the body time to rest and recover. For some, however, sleep may at times cause discomfort or unusual sensations that disturb sleep. One such is a numbness or tingling sensation in the hands. Though usually temporary and caused by simple reasons, repeated instances of hands tingling while sleeping may indicate more serious problems.

It is beneficial to know the underlying reasons for these feelings to improve sleep quality as well as overall health. Whether it can be associated with posture, lifestyle, or a medical condition, the cause needs to be treated to improve health.

In this article, we will discuss various reasons for getting numbness in fingers or hands while sleeping, how to avoid it, and when to consult a doctor. If you know the causes and take necessary precautions, you can sleep more comfortably at night.

Common Causes of Hand Numbness While Sleeping

Numb hands while sleeping is a widespread condition that may have numerous different causes. Though it can be temporary and attributed to something as simple as sleep posture, ongoing numbness may be a sign of underlying medical issues that need to be addressed.

Knowing these causes is essential for avoiding additional discomfort and treating possible health issues.

Sleeping Posture and Nerve Compression

The way that you sleep is significant in determining if and when you experience numbness in your hands. Certain sleeping positions have the potential to put pressure on the nerves, leading to tingling or numbness.

• Sleeping with Arms Under the Head or Pillow: Most people sleep with their arms under the pillow or head for comfort. Though it may be comfortable, the nerves in the arm or shoulder can be compressed, particularly the brachial plexus, a group of nerves that transmit sensations from the arms and hands. Compression by this results in numbness in fingers or hands tingling at night while sleeping, generally known as "pins and needles."
• Bending Wrists or Elbows Too Much: A common sleeping position involves bending the elbows or wrists to an extreme. This places stress on the nerves that pass through these joints. In particular, wrist flexion or extension during sleep can cause compression on the median nerve, leading to numbness or tingling in the hands, a symptom commonly associated with carpal tunnel syndrome, which will be discussed later.
• Sleeping on One Side for Too Long: Too much pressure applied on one side of the body can restrict the circulation of blood and compress the nerves. Side sleeping for a long time can cause the weight of the body to fall on the nerves of the arm, causing numbness in the hand. This can happen if the body or head is under the arm, causing temporary discomfort.
• Raising Arms While Sleeping: Sleeping with your arms up over your head or in a position where your shoulders must bear the weight of your arms can cause pressure on the nerves and blood vessels. This restricts the flow of blood and can lead to numbness and tingling, particularly if your arms are in this position for an extended period.

Carpal Tunnel Syndrome

One of the most common causes of numbness in the hand, especially at night, is carpal tunnel syndrome (CTS). It occurs when the median nerve that runs through the wrist is compressed. The carpal tunnel is narrow in the wrist and may be constricted by repetitive use of the hand or by swelling.

During sleep, the wrist is usually flexed, which causes further pressure on the median nerve and leads to numbness, tingling, or pain in the fingers and hands.

Several conditions can make a person more likely to develop CTS by increasing pressure on the median nerve in the wrist, including:

• Rheumatoid Arthritis: This autoimmune condition triggers inflammation in the wrist, causing swelling that puts pressure on the median nerve. As a result, individuals may experience finger numbness, tingling, or pain.
• Pregnancy: Hormonal changes during pregnancy can lead to fluid retention, increasing pressure on the carpal tunnel. Many pregnant women experience hand tingling or numbness, especially at night, particularly in the third trimester.
• Hypothyroidism (Underactive Thyroid Gland): Low thyroid hormone levels can cause tissue swelling, including around the carpal tunnel. This can result in hand tingling or numbness, especially during sleep.

Peripheral Neuropathy

Peripheral neuropathy is damage or dysfunction of the peripheral nervous system and causes symptoms of numbness in fingers, hand weakness, and tingling. The most frequent cause of peripheral neuropathy is diabetes, which, by maintaining chronic hyperglycemia (high blood sugar), damages nerves.

However, peripheral neuropathy may be caused by alcohol intake, certain medications, or infection. The numbness typically increases at night as blood flow reduces during sleep.

Thoracic Outlet Syndrome

Thoracic outlet syndrome results from compression of nerves or blood vessels that run between the first rib and the collarbone. The condition may promote symptoms of numbness, tingling, or weakness in the hands and arms.

Those who sleep with their arms above their shoulders or heads in a fixed position may aggravate the condition and result in nocturnal numbness. The compression of these nerves may also affect blood circulation, causing sensations of heaviness or lack of circulation.

Ganglion Cyst

A ganglion cyst is a fluid-filled sac that forms near joints, most often in the wrist. If a ganglion cyst compresses nearby nerves, it may cause numbness, tingling, or pain in the hand.

Ganglion cysts are usually non-cancerous but may require excision if they cause significant symptoms or disrupt nerve function, especially if numbness occurs during sleep.

Vitamin B12 Deficiency

Vitamin B12 is necessary for healthy nerve function. B12 deficiency can result in nerve damage with symptoms of numbness and tingling of hands and feet.

Vegetarians and vegans, along with people suffering from gastrointestinal disorders, are at risk of B12 deficiency. The signs of nerve damage caused by B12 deficiency tend to worsen at night when the body is resting.

Alcohol Use Disorder

Chronic drinking can lead to a condition known as alcoholic neuropathy. Alcoholic neuropathy damages the peripheral nerves, and symptoms are numbness, tingling, and weakness in the feet and hands.

The damage is typically worse at night due to impaired circulation and reduced nerve function during sleep. Reducing alcohol intake or alcohol use disorder treatment will reduce these symptoms over time.

Poor Circulation and Blood Flow Issues

Numbness in the hand while sleeping can also be caused by poor circulation or blood flow issues. When the body is at rest, blood flow to the extremities naturally slows down, and individuals with poor circulation tend to experience more intense sensations of tingling or numbness in the hands.

• Arterial Plaque Buildup: Atherosclerosis, or plaque buildup in the arteries, can restrict blood flow to the hands and other extremities. The condition narrows the arteries and reduces circulation, causing numbness, coldness, and pain in the hands. Symptoms can worsen at night, as circulation in the body is reduced during sleep.
• Inflammation of Blood Vessels: Inflammation of the blood vessels may also interfere with circulation. Vasculitis and other inflammatory disorders can cause blood vessels to become inflamed, which reduces blood supply to the hands. A lack of blood supply results in numbness, tingling, and a sense of coldness, particularly when sleeping.
• Raynaud's Disease: Raynaud's disease interferes with the flow of blood to the fingers and toes, particularly in response to cold temperatures or stress. The blood vessels may also constrict while sleeping, which further limits the blood flow and causes the hands to feel cold or numb.
• Frostbite-Related Damage: Frostbite occurs when tissues freeze due to prolonged exposure to cold temperatures. Frostbite damages the blood vessels, nerves, and tissues in the injured areas. Even after the frostbite heals, damage to the nerves and blood vessels can cause ongoing numbness or tingling in the hands. This can be particularly apparent at night when the body is at rest and blood circulation is reduced naturally.

Underlying Medical Conditions

Some medical disorders cause or make hand numbness worse when sleeping. These conditions normally affect the circulatory or nervous system, which causes sensations of numbness, tingling, or weakness.

• Diabetes (Diabetic Neuropathy): Over time, diabetes can slowly damage peripheral nerves, leading to diabetic neuropathy. Hands and feet are most commonly affected by this nerve damage, causing numbness, tingling, and even pain. Symptoms worsen at night as circulation slows down.
• Multiple Sclerosis (MS): MS is an autoimmune disease that destroys the central nervous system, causing a range of neurological symptoms, one of which is numbness in the hands. The symptoms may be more noticeable at night when nerve impulses are disrupted or when the body is in a position that worsens the condition, such as stomach sleeping or sleeping on the side with the head tilted forward or putting pressure on the spine or neck.
• Herniated Disc or Pinched Nerve in the Neck: A pinched nerve or herniated disc in the cervical region (cervical spine) can compress the nerves responsible for controlling sensation in the hands and arms. This can result in numbness or tingling, often worse at night when there is pressure on these nerves due to sleeping in some positions, such as sleeping on the side with the head twisted or lying on the stomach with the head turned to one side for an extended period. This pressure on the neck can also cause neck pain that may radiate down the arms. Cervical spondylosis, which is age-related wear and tear of the spinal discs in the neck, can also lead to nerve compression, causing similar symptoms like numb hands at night.

Medication Side Effects

Certain medications can cause numbness or tingling of the hands as a side effect. Chemotherapy medications, anticonvulsants, and certain blood pressure medications can affect the functioning of nerves, causing temporary or permanent numbness.

Additionally, medications used to treat high cholesterol or diabetes may also contribute to nerve damage over time.

If you are taking medication and experiencing symptoms of numbness, it is crucial to consult your doctor to assess whether the medication is the cause and explore alternative options if necessary.

Injuries

Injury to the neck, hands, or wrists can result in nerve damage, causing tingling or numbness. It may have been an old fracture of the wrist or injury to the neck, but nerve pressure during sleep can trigger or worsen symptoms.

If you have experienced an injury to the area, even years later, numbness may occur, particularly in specific sleeping positions that exacerbate nerve compression, such as sleeping on the side or with the neck turned.

How to Prevent Numbness in Hands While Sleeping

Preventing numbness in hands while sleeping at night usually comes down to implementing simple modifications to your sleeping habits, lifestyle, and overall health. By controlling the factors that contribute to nerve compression, circulation issues, and other underlying conditions, you can easily reduce or get rid of the pain of hand numbness.

Adjust Sleeping Positions

Your sleeping posture can have a significant impact on nerve compression, blood flow, and overall comfort. By modifying your sleeping posture, you can prevent unwanted pressure against the nerves and reduce the likelihood of hand numbness.

• Avoid Pressure Points: One of the ways to avoid numbness in your hands is to avoid pressure on the shoulders, wrists, arms, and neck while you sleep. This can be done by keeping your arms relaxed at your sides, not beneath your body or head. If you are one of those individuals who prefer sleeping with your arm beneath your pillow, try changing to sleeping on your side or back to prevent nerve compression.
• Maintain Neutral Wrist Alignment: To avoid exacerbating or causing conditions like carpal tunnel syndrome, it is best to maintain the wrist in a neutral position when sleeping. Avoid bending your wrists to extreme positions, as this can exert additional pressure on the median nerve. Wear a wrist splint or brace if needed, especially if you're prone to wrist issues. This will allow the tendons and nerves to stay relaxed while sleeping and be in a more comfortable position.
• Use Supportive Pillows: Proper pillow support is key in preventing numbness. A supportive pillow that maintains your neck and spine alignment will prevent pressure on your shoulders and neck. When your neck is in alignment, it can reduce pressure on the nerves that run down to your hands and arms. Select pillows that provide proper support and keep your head aligned with your spine. You can also learn more about the Best Mattresses for Neck and Shoulder Pain.

Implement Lifestyle Modifications

Apart from sleep adjustments, some lifestyle adjustments can also prevent numbness of hands during sleeping. These practices can improve circulation, reduce compression of nerves, and enhance your overall physical health.

• Wear Wrist Braces or Splints: If you suffer from conditions like carpal tunnel syndrome or wrist strain of any kind, sleeping with a splint or wrist brace can keep wrists in a neutral position and prevent overbending and nerve compression. Braces are especially helpful for individuals who experience numbness resulting from repetitive use or injury. Sleeping with a brace can help you keep your wrists properly aligned and reduce the potential for numbness.
• Perform Hand and Wrist Exercises: Strengthening and stretching the hand, wrist, and arm muscles can relieve pressure on nerves. Simple exercises, including wrist stretches and hand-strengthening exercises, will enhance flexibility and result in improved blood flow. Regular exercise is also beneficial for individuals who repetitively use their hands in tasks, decreasing the risk of numbness due to strain.
• Maintaining a Healthy Diet: A balanced diet rich in vitamins and minerals is also crucial in maintaining healthy nerve function. Specifically, having sufficient vitamin B12 can avoid nerve damage that causes numbness. Consume foods like fish, eggs, and cereals enriched with vitamins to provide nutrition to your nervous system. A healthy diet also improves blood flow, which can also help reduce numbness caused by compromised blood circulation, especially during sleep. Learn more about Healthy Bedtime Snacks.

Explore Medical and Natural Treatments

Several different medical and natural therapies can provide relief for symptoms and treat the root causes of numb hands at night. These treatments can provide relief, whether it is a condition such as carpal tunnel syndrome, a vitamin deficiency, or any other medical condition.

• Over-the-Counter Pain Relievers: Over-the-counter relievers such as ibuprofen or acetaminophen can relieve the pain and discomfort associated with hand numbness. The medications can soothe inflammation and pain due to nerve compression, enabling one to sleep during the night without distractions of pain or tingling.
• Physical Therapy: Physical therapy is an effective choice for the treatment of hand numbness, especially if it is caused by nerve compression or musculoskeletal causes. A physical therapist will help you develop a customized treatment program including strengthening exercises, stretches, and posture and alignment. Physical therapy can also prevent recurrence and address underlying conditions like nerve impingement.
• Heat and Cold Therapy: Applying warmth or cold to the area will relieve inflammation and improve circulation. Cold packs can relieve swelling and numbness, and warm compresses can relieve stiff muscles and improve blood flow. Alternating between hot and cold may be the best, particularly if numbness is caused by muscle tension or nerve irritation.
• Massage and Acupressure: Gentle acupressure or massage may help relieve tension in the muscles and improve circulation in the hands and wrists. Acupressure applies pressure to specific areas of the body to stimulate circulation and relieve pain, and massage relaxes tight muscles that might be compressing nerves. Try professional treatment or self-massage to relieve numbness and enhance overall hand function.
• Herbal and Vitamin Supplements: Certain supplements and herbs can be utilized to enhance nerve health and reduce inflammation. Turmeric and ginger, for example, possess anti-inflammatory properties that can reduce pain related to nerve compression. Vitamin B12 supplements are also commonly used to treat conditions like numbness, especially in individuals who have a deficiency. Always consult a healthcare provider before starting any supplement regimen.

When to Seek Medical Attention for Hand Numbness at Night

While hand numbness during sleep is typically temporary and harmless, prolonged or severe symptoms may indicate a concealed medical issue that needs to be evaluated by a professional. Knowing when the numbness is something more than just an occasional discomfort is key to preventing more serious health issues.

Recognizing Warning Signs

If you experience any of the following warning signs, it is important to seek medical attention promptly to identify the cause and receive appropriate treatment.

• Persistent Numbness: Numbness that lasts a long time, even when you are awake, can point to nerve damage or underlying medical conditions such as carpal tunnel syndrome, diabetic neuropathy, or other neurological disorders. By the time you notice that the numbness does not improve after a few minutes or continues to recur, it is time to consult a healthcare provider.
• Accompanying Pain or Weakness: Numbness along with pain, weakness, or discomfort in the hand or arm can be an indication of a more severe underlying condition like a herniated disc, pinched nerve, or inflammatory process. The presence of all these symptoms combined could indicate nerve compression, injury, or inflammation that requires medical intervention.
• Sudden Onset with No Apparent Cause: If sudden numbness in the hands occurs without an apparent reason, like sleeping posture or injury, it may be a warning sign for conditions like a stroke, multiple sclerosis, or peripheral neuropathy. Sudden numbness should never be ignored, especially if other symptoms like difficulty speaking, walking, or facial drooping are present.
• Loss of Grip Strength: A noticeable decrease in grip strength, especially with numbness, can be an indication of nerve damage that's affecting your hand function. Carpal tunnel syndrome, cervical radiculopathy, or thoracic outlet syndrome are the conditions that could lead to such symptoms, and early treatment can prevent further impairment.
• Muscle Atrophy in the Hands: Wasting or atrophy of the muscles of the hand and numbness may be signs of chronic nerve damage. If the hand muscles slowly become weaker and smaller, it could be a sign of a progressive condition that needs to be treated early to prevent long-term disability.

Diagnostic Procedures

If your doctor suspects that your numbness in the hand is caused by a serious underlying condition, they may order one or more tests to evaluate the cause. These diagnostic procedures can identify nerve damage or other conditions that could be causing your symptoms.

• Nerve Conduction Studies (NCS): Nerve conduction studies are used to measure how well electrical impulses travel through your nerves. This test can help diagnose nerve compression or damage, such as carpal tunnel syndrome or peripheral neuropathy, by evaluating the speed and efficiency of nerve signals.
• Electromyography (EMG): EMG is often performed alongside NCS to evaluate the electrical activity in muscles. This test helps determine whether nerve damage is affecting muscle function, making it particularly useful for diagnosing conditions that cause both muscle weakness and numbness, such as neuropathy or radiculopathy.
• MRI or CT Scans: Magnetic resonance imaging (MRI) or computed tomography (CT) scans are imaging tests that provide detailed pictures of the spine, nerves, and soft tissues. These scans can help identify issues like herniated discs, pinched nerves, or spinal cord problems that could be causing numbness in the hands. They can also detect conditions like multiple sclerosis or other neurological disorders that may contribute to hand numbness.

FAQs

How can I prevent my hands from going numb while sleeping?

Adjust your sleeping position to avoid compressing nerves, such as placing your arms by your sides. Use supportive pillows and maintain neutral wrist alignment. Regular hand and wrist exercises can also improve circulation and reduce numbness.

When should I worry about hand numbness?

If numbness persists, occurs suddenly, or is accompanied by pain, weakness, or loss of grip strength, consult a healthcare provider. Numbness with other symptoms like dizziness or chest pain may signal a serious condition like a stroke or nerve damage.

Why do I wake up with numb hands?

Waking up with numb hands is often due to sleeping positions that compress nerves or restrict blood flow, particularly when arms are under your head or body. Conditions like carpal tunnel syndrome or poor circulation can also contribute to numbness during sleep.

Can stress or anxiety cause hand numbness?

Yes, stress or anxiety can cause hand numbness due to increased muscle tension and hyperventilation, leading to temporarily reduced blood flow to the hands. Chronic stress can also exacerbate conditions like carpal tunnel syndrome or nerve compression, worsening symptoms.

Can heart problems cause numbness in the hands?

Heart problems, like a heart attack or angina, can cause numbness in the left arm or hand, often accompanied by chest pain, shortness of breath, or dizziness. If you experience these symptoms, seek immediate medical attention, as it may indicate a cardiovascular emergency.

Conclusion

Hand numbness during sleep is a common issue that many people experience from time to time. While it is often temporary and linked to something simple like a sleeping position or poor circulation, it can also be a sign of more serious conditions that require medical attention. Understanding the underlying causes of hand numbness is crucial for addressing the issue effectively and preventing further discomfort.

By adjusting your sleeping posture, implementing healthy lifestyle changes, and seeking proper treatment for underlying conditions like carpal tunnel syndrome, diabetes, or poor circulation, you can reduce or eliminate hand numbness at night. If symptoms persist or are accompanied by pain, weakness, or other alarming signs, it’s important to consult a healthcare provider to identify any potential medical conditions and receive the appropriate treatment.

Prioritize healthy sleep habits, stay active, and maintain a balanced diet to support overall physical health and ensure a better, more restful night’s sleep. With the right precautions and knowledge, you can minimize the chances of waking up with numb hands and improve your overall quality of sleep.