Have you ever woken up in the middle of the night and felt like your arm or hand was dead weight? It feels numb and lifeless, like it’s not even part of your body. This can be annoying and maybe a little scary.
The good news is that it’s fairly common and in most cases it’s nothing to worry about. But if it happens a lot or doesn’t go away, it might be a sign of something else.
Srikar Vegesna, MD, a family medicine specialist with Banner - University Medicine, helps us understand the causes of hand and arm numbness while sleeping and what you can do to prevent it from happening.
What causes numbness in the arm or hand at night
When one of your arms, wrists or hands falls asleep at night, it’s known as nocturnal paresthesia. It can cause numbness or tingling like pins and needles.
Everyone experiences paresthesia at some point in their lives. Some causes are minor but other causes can be more serious.
Sleep position
One of the most common causes of arm and hand numbness is sleeping position. This type of numbness usually goes away once you change positions.
“If you fall asleep on your arms, it can stretch and compress (or put pressure) on the nerves, reducing blood flow to the area,” Dr. Vegesna said. “This can cause your limb to go numb.”
You are more likely to experience nerve compression if you sleep with your arm under your head, body or pillow. Sleeping with your wrist or elbow bent or curled inward for a long time can also put pressure on nerves.
“Stomach sleeping (or prone position) is generally considered the worst for this condition, followed by side sleeping,” Dr. Vegesna said. “Sleeping on your back (supine) is usually the best option to minimize hand numbness.”
Carpal tunnel syndrome
Carpal tunnel syndrome is another type of nerve compression. “Carpal tunnel happens when tendons in the wrist become inflamed and press on the median nerve,” Dr. Vegesna said.
Carpal tunnel can cause numbness, tingling or weakness in your hand, especially at night. If you perform repetitive movements, such as typing or using a mouse, you may be prone to developing the condition.
[Check out “Five Daily Stretches to Help Prevent Carpal Tunnel Syndrome.”]
Peripheral neuropathy
Peripheral neuropathy is a condition that affects the nerves outside of the brain and spinal cord. It can cause numbness, tingling or pain in your hands and feet.
Some possible causes of peripheral neuropathy include diabetes, autoimmune disorders, vitamin deficiencies, alcohol use disorder and side effects from medications.
Poor circulation
When blood doesn’t flow properly through the body, it can cause numbness in the hands or arms. Poor circulation can occur if you stay in one position for too long (such as sleeping on your arm) but it can also occur with conditions like diabetes and heart disease.
Previous injury
Even after healing, injuries to the neck, shoulder, arm or hand can lead to nerve problems. For example, a shoulder injury from a fall or accident might put pressure on the nerves in your arm, causing numbness when you sleep.
Other possible causes may include:
- Multiple sclerosis
- Stroke
- Arthritis
- Fibromyalgia
When should I be concerned?
Most of the time, numbness in your arm or hand is temporary and not something to worry about. However, there are times when numbness could be a sign of something more serious.
See your provider or a Banner Health specialist if you experience any of the following:
- Numbness that doesn’t go away after a few minutes or changing positions
- Numbness that happens often, even during the day
- Weakness or problems moving your arm or hand
- Pain that comes along with the numbness
- Numbness that affects other parts of the body, like your face or legs
- Notice other symptoms like dizziness, muscle spasms or frequent urination
“Seek emergency care if you feel confused, have trouble talking or notice blurry vision, especially after an accident or injury to the head, neck or back,” Dr. Vegesna said.
Tips to prevent numbness at night
- Avoid sleeping on your arm: Avoid sleeping with your head on your forearm or with your elbows bent under your body or pillow. Sleeping on your back or side may be better for keeping pressure off your nerves.
- Use a wrist brace or splint: If your numbness is mostly in your hands, wearing a wrist brace or splint could help. “A cockup wrist splint is used for carpal tunnel to keep your wrist in a neutral position and prevents bending,” Dr. Vegesna said. “This can reduce pressure on the nerves during sleep.”
- Stretch and massage before bed: Stretching and massaging your wrists and hands can improve circulation, reduce tension and may prevent numbness.
- Check your pillow: Make sure your pillow supports your head and neck in a way that doesn’t cause abnormal bending of the spine.
- Ice and heat therapy: Use heat therapy for tight neck and arm muscles and ice for tender and inflamed ones.
- Take pain reliever: Over-the-counter (OTC) anti-inflammatory medications like ibuprofen can help with pain and inflammation. Talk to your provider about how much you should take.
- Try physical therapy: A physical therapist can guide you through exercises to help relieve and prevent symptoms like numbness at night.
Takeaway
Numbness in your arm or hand at night is usually caused by your sleeping position. While it is often temporary, it can sometimes be a sign of another medical condition or issue. If you experience numbness often or if it includes other symptoms like pain or weakness, talk to your health care provider or a Banner Health specialist. They can help you understand the cause and suggest the best treatment options.
