The feeling usually results from pressure on the nerves or a transient diminution of blood supply to the area. On the other hand, your recurring episodes of falling asleep can indicate underlying issues, such as nerve compression or a medical condition that may influence circulation.
In this blog, we will explore the most common reasons your arms may fall asleep at night and share some practical tips for preventing this so you can sleep soundly through the night.
Why do my Hands Go Numb When I Sleep?
Your arms may feel numb or tingle at night for several reasons. Most of the sensations are due to pressure on nerves or blood vessels but sometimes are associated with more severe health conditions. Here are the most common causes:
1. Poor Sleep Posture
An awkward sleeping position might compress the nerves or cut off blood flow and thus cause numbness or tingling in the arms. For example, resting one's head on one's arm or lying with an arm under one's head could compress the brachial plexus, a network of nerves in the arm, or the blood vessels, thus causing a person to feel like their limb is "falling asleep."
2. Nerve Compression (Thoracic Outlet Syndrome)
If you experience numbness or tingling in your arms (particularly at night), it may be due to compression of the nerves in the neck or upper back. Thoracic outlet syndrome involves the compression of nerves or blood vessels in the upper chest, usually from bad posture or specific repetitive movements.
3. Carpal Tunnel Syndrome
Compression at the wrist of the median nerve runs from your forearm into the palm of your hand (and all the fingers except your pinky). This can cause tingling, numbness, or weakness in the hands and arms, especially at night when the wrist is bent or held in a position for a prolonged period.
4. Pinched Nerve in the Neck or Spine
Hands going numb while sleeping or tingling that travels down the arm can also be due to a pinched nerve in the cervical spine (neck) or upper back, causing neck and back pain. This common symptom often stems from underlying problems, such as herniated discs, spinal stenosis, or degenerative changes in the spine. It is usually more pronounced whilst lying down, especially at night.
5. Poor Circulation
There are many reasons blood flow to the arms may be reduced, including sleeping with your arm under your head, pressure from a tight mattress, or a circulation disorder such as peripheral artery disease. When momentarily limited, diminished blood circulation may trigger numbness, tingling, or a "pins and needles" feeling.
6. Diabetes
Diabetic neuropathy is how nerve damage might occur for long periods from high sugar levels in the blood. One of the related symptoms it has with numbness or tingly sensations could be from loss of feeling in limbs, especially during the night.
7. Vitamin Deficiencies
Vitamin deficiencies damage nerves and often lead to numbness and tingling sensations in your limbs; you would notice a vitamin deficiency while resting or sleeping.
8. Repetitive Strain Injuries
Repeated movements or overuse of the arms and hands, especially among those who perform the same job for long durations, can temporarily cause both arms to fall asleep or tingle at night, stressing the nerves or muscles.
9. Sleep Apnea
Some people experience sleep apnea, which interrupts their breathing cycle at night. This may lead to a variation in oxygen levels and increased nerve pressure. Sometimes, it leads to numbness or tingling in the arms.
10. Multiple Sclerosis (MS)
MS is an autoimmune disease affecting the central nervous system. One of the main symptoms that Multiple Sclerosis can cause is numbness or tingling in the limbs, which might occur more frequently when someone lies down or sleeps.
11. Other Conditions
Arthritis: Inflammation in the joints, particularly in the neck or shoulders, can compress nerves, and arm fall asleep at night.
Stroke or Transient Ischemic Attack (TIA): A stroke or TIA, which occurs when blood flow to the brain is interrupted, can lead to sudden numbness or weakness in one arm, though this typically affects the arms during waking hours.
When Should I Worry?
Most of the time, numbness or tingling in the arm is benign and usually caused by a sleeping position that applies pressure to nerves. Persistent or recurrent numbness can indicate a more severe condition, so you should see a doctor. Numbness could be a symptom of compression of nerves, circulation problems, or conditions such as carpal tunnel syndrome or diabetic neuropathy.
If numbness happens with weakness, a change in your ability to use your arm or leg, or difficulty with speech or vision, get medical attention. Also, if it is sudden numbness with other symptoms like dizziness, confusion, or chest pain, it is probably a symptom of a stroke or heart problem and, hence, an emergency.
Mild tingling is often not severe, but you should seek medical help if you feel other unusual sensations, such as numbness that spreads to different parts of your body, changes in sensation, or even when the tingling persists after changing positions. Early diagnosis may help prevent complications of underlying diseases, such as multiple sclerosis, nerve damage, or circulatory problems.
How to Prevent Hands Falling Asleep at Night?
If your hands often fall asleep at night, it becomes uncomfortable and disrupts sleep. Fortunately, there are a few steps that you can take to avoid this. The problem often has something to do with your sleeping position, your circulation, or nerve compression. Here's how you can reduce or prevent your hands from falling asleep at night:
1. Adjust Your Sleep Position
Avoid sleeping on your arms: One of the common reasons hands fall asleep is when you sleep with your arm underneath your head or body. This position compresses the nerves and cuts off the blood supply. Sleep with your arms by your sides or in a neutral position.
Use proper pillow support: If you sleep on your side, ensure your pillow is designed to support your neck. This will not compress the shoulder or arm so that it presses against them. You may also find a body pillow helpful, as it prevents your arms from pinning underneath you.
2. Maintain Good Posture During the Day
Poor posture can cause slouching and compress the nerves inside the neck or shoulders. Therefore, it is vital to maintain excellent posture all day long so that no body tension is carried into a night's sleep.
3. Avoid Overuse of the Hands Before Bed
Repetitive tasks, like typing or mousing, can strain nerves in your hands and wrists. Try not to use your hands too much before bed, and take breaks during the day to stretch and rest your hands and arms.
4. Use a Wrist Brace (For Carpal Tunnel Syndrome)
It is also helpful for someone with carpal tunnel syndrome or other wrist problems in that the splint or wrist brace keeps the wrists straight during sleep, thereby taking pressure off the median nerve. This is very useful to people who experience numbness or tingling during their sleep in their hands.
5. Improve Circulation
Elevate your hands or arms in bed if your arm is swollen or your circulation is reduced. Sleeping on raised arms with a pillow helps reduce any restriction to flow. Exercise regularly to promote circulation and keep the blood vessels healthy. Basic exercise such as walking, stretching, or yoga may prevent the blood from coagulating in your limbs.
6. Watch for Medical Conditions
Some causes of numbness might be hidden medical conditions such as diabetes, arthritis, or nerve compression due to cervical radiculopathy or thoracic outlet syndrome. If a medical condition is suspected, it would be best to consult a healthcare provider for proper diagnosis and treatment.
7. Stay Hydrated and Eat a Balanced Diet
Dehydration and poor nutrition can also cause nerve problems. Drink plenty of water and maintain a nutritious diet that includes your vitamins. Pay extra attention to vitamin B since the health of the nerves partly depends on it. Vitamin deficiency is sometimes reported to cause numbness in hands or tingling.
8. Stretch and Strengthen Your Hands and Arms
Some causes of numbness might be hidden medical conditions such as diabetes, arthritis, or nerve compression due to cervical radiculopathy or thoracic outlet syndrome. If a medical condition is suspected, it would be best to consult a healthcare provider for proper diagnosis and treatment.
9. Consult a Doctor if Necessary
If these preventive measures do not help and you experience severe or frequent numbness in your hands, you should seek consultation with a healthcare provider. They can further recommend tests or treatments, such as physical therapy, nerve conduction studies, or medications to help treat any underlying condition.
When Should I Seek Medical Care?
If you experience numbness in your hands often, or for more than a few minutes, or with weakness, pain, or an inability to move your fingers, you should see a doctor. Sudden numbness in one or more limbs, often accompanied by dizziness, chest pain, or confusion, might be a sign of a potentially serious condition like a stroke or heart attack. The repeated occurrence of numbness without an apparent cause and in people who have known health conditions, such as diabetes, are reasons enough to visit a healthcare provider for further assessment.
Final Thoughts
Falling asleep is very frustrating, but experiencing your arms or hands as falling asleep at night due to sleeping in a lousy position or even compression of the nerves can cause this condition. These things can be prevented if a person changes his sleeping posture, improves blood circulation, and stops using his hands excessively.
However, this condition should be reported to the healthcare provider if it tends to occur frequently and persists for more than just a few minutes, in addition to other concerning features such as weakness, pain, or inability to use the limbs. Early discovery of conditions such as compression of nerves, circulatory problems, or diabetes often prevents more serious health issues from developing.
