Having numb or tingling hands in the morning is not pleasant and can worry anyone; however, if this happens frequently, it becomes even more concerning. This numbness (the feeling often described as “pins and needles”) may be caused by temporary pressure on a nerve or decreased blood flow to that area while sleeping.
According to studies, about 30-40% of adults experience hand numbness during the night at least once due to posture while sleeping, prolonged bending of the wrist, or putting pressure on the arms. Understanding why your hands go numb during sleep is the first step toward preventing discomfort and protecting your long-term nerve health.
What Causes Numbness in the Hands While Sleeping?
People often report experiencing numbness in their hands while they're sleeping. Such numbness usually occurs because nerves or blood vessels have been compressed over time (e.g., the wrist, arm, shoulder, neck, or other body parts) before finally feeling normal again when they wake up and no longer compress their arms in these positions.
In addition, if you experience multiple episodes of hand numbness or tingling over an extended period of time, it may indicate a more serious problem that requires further medical evaluation.
What is it?
Numbness in the hands while sleeping occurs when feelings of numbness or tingling decrease in both hands or only one hand during sleep. These sensations are usually associated with compression of the ulnar nerve at the wrist, forearm, elbow, shoulder, or neck, and/or with a reduction in blood supply due to awkward sleeping positions.
How Does it Feel?
Many people describe these feelings as follows:
- Tingling sensation, or "pins and needles."
- Heavy or swollen feeling
- Burning or mild pain
- Weakness or impairment of feeling in the fingers/hand
- The feeling will typically resume returning within a few minutes after repositioning or shaking out the hand.
How common is it?
Numbness in the hands during sleep is a common phenomenon. Based on studies, about one-third of adults occasionally have numbness when sleeping.
For example, people who sleep on their sides, have prolonged desk jobs, and/or use their hands for repetitive tasks during their waking hours.
As adults age, an increased incidence of numbness at night will occur, particularly for individuals under treatment for neurological disorders.
Common Causes of Hand Numbness While Sleeping
Sleeping postures can result in compressed nerves/blood vessels. For example, sleeping with a bent wrist, arms tucked, or hands underneath the head causes compression of nerves during sleep.
Nerve compression disorders, such as carpal tunnel syndrome and cubital tunnel syndrome, can also contribute to numbness during sleep. For example, wrist- and elbow-flexed positions during sleep may exacerbate this.
Medical disorders involving the neck—especially those affecting cervical nerve roots—create pinched nerves in the arms and hands.
Reduced circulation as a result, for example, of pressure or poor circulation from vascular disease, may lead to temporary numbness.
Repetitive strain (e.g., typing, using a telephone, or performing manual labor) can irritate nerves and cause symptoms to be more pronounced at night.
Medical conditions, including diabetes, vitamin B12 deficiency, arthritis, and thyroid dysfunction, can contribute to the occurrence of nighttime numbness.
How Does it Affect Sleep?
For many people, numbness in their hands disrupts sleep as they suddenly wake and feel discomfort or pain that makes it difficult to fall back asleep.
When someone repeatedly wakes up due to this type of discomfort, it reduces the overall sleep quality, increases daytime exhaustion, and may create stiffness or weakness in their hands the next morning.
If untreated, the causes for the numbness may become progressively worse over time and result in higher numbers and greater severity of nighttime symptoms.
How to Prevent Hand Numbness While Sleeping?
- To prevent nerve compression and reduced blood flow to the hands, adjust the sleeping position so that the arms are not placed underneath the pillow/head/body.
- When sleeping, keep the wrist in a neutral (i.e., straight) position until the end of the night to relieve pressure on the median and ulnar nerves.
- Choose a supportive pillow that provides proper alignment of the neck and shoulders to reduce the chances of nerve compression from the cervical spine.
- If you are a side sleeper, use a side sleeper pillow to prevent pressure on the upper arm or hug the pillow to prevent trapping it under the body.
- Limit repetitive use of the hands/wrists during the day, and take frequent breaks from typing on your mobile devices.
- Stretch the hands, fingers, and wrists regularly to enhance flexibility and circulation.
- While sitting or working, maintain proper posture to prevent additional strain on the nerves that provide function to the hands and arms.
- Participate in light physical activity and stay hydrated for healthy blood flow.
- If frequent numbness is experienced at night, consider wearing a soft wrist splint to decrease the risk of developing numbness.
- Consult a doctor for frequent, painful, or weakness-associated numbness.
Final Thoughts
Many people experience hand numbness while sleeping, which is usually caused by compression of nerves or a sleeping position that doesn’t adequately support the arms. Making some minor adjustments to how you sleep can lessen the symptoms of numbness.
However, if the numbness occurs regularly, is accompanied by pain, or lasts for a long time, it is important to see a doctor to determine if there are any underlying causes and to take steps to ensure nerve health.
