Athena Vale
Experiencing a fallen asleep sensation in the hands is a common phenomenon, often caused by staying in one position for too long, which puts pressure on the nerves in the hands and limbs. This can be easily rectified by changing positions and is usually harmless. However, persistent numbness or tingling in the hands can indicate nerve damage or an underlying medical condition, such as carpal tunnel syndrome, vitamin B deficiency, or diabetes. Tense muscles can also contribute to this issue by restricting blood flow and causing poor circulation, which can be improved through stretching and strengthening exercises.
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What You'll Learn
Sleeping position
Sleeping on your stomach or in a prone position is generally considered the worst for causing paresthesia, followed by side sleeping. Sleeping on your back is usually the best option to minimize hand numbness.
Sleeping with your arm under your head, body, or pillow can cause nerve compression and reduce blood flow to the area, leading to numbness. The radial nerve, which runs from your armpit to your hand, is commonly affected by nerve compression during sleep.
To prevent numbness in the hands while sleeping, it is recommended to use a wrist brace or splint to keep the wrist in a neutral position and prevent bending. Stretching and massaging the wrists and hands before bed can also improve circulation and reduce tension. Additionally, it is important to use a pillow that supports your head and neck properly and does not cause abnormal bending of the spine.
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Nerve compression
During sleep, certain positions can cause nerve compression in the hand, wrist, arm, or elbow, leading to numbness and tingling. For example, sleeping with a bent elbow or placing the hand under the head can compress nerves. Additionally, stomach sleeping has been associated with nerve compression, while side sleeping is considered the least likely position to cause this issue.
Repetitive joint movements, such as those involved in typing or assembly line work, can also lead to nerve compression. This is because the repetitive motions cause inflammation that can pinch the nerve. Obesity and pregnancy can also contribute to nerve compression by placing additional pressure on nerves.
To alleviate nerve compression, there are several measures that can be taken:
- Sleep position adjustments: Avoid sleeping with a bent elbow, and refrain from placing your hand under your head or forearm. Side sleeping with a pillow supporting the arm and wrist in a neutral position is recommended.
- Exercises: Stretching and strengthening exercises can improve circulation and reduce tension in the hands, wrists, and shoulders. Wrist rolls, finger flex and stretch, and wrist flexor stretch are specific exercises that can help mobilize joints and improve blood flow to the hands.
- Medical interventions: If nerve compression persists, anti-inflammatory drugs, nerve-pain medications, or steroid injections may be prescribed to reduce inflammation and relieve nerve pressure. In severe or chronic cases, surgery may be necessary to correct structural issues and relieve nerve compression.
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Carpal tunnel syndrome
While tense muscles can cause hands to fall asleep, there are other factors that could be causing this issue. One of the most common reasons for hands falling asleep is carpal tunnel syndrome. Carpal tunnel syndrome is an extremely common wrist issue that causes irritation or damage inside the carpal tunnel in your wrist when swelling presses on your median nerve. The median nerve is one of the main nerves in the hand, helping you move your forearm and giving feeling to most of your fingers and hands. The carpal tunnel is a narrow passageway in the wrist, about an inch wide, with little capacity to stretch or increase in size.
If you think you may have carpal tunnel syndrome, it is important to see a doctor for a proper diagnosis and treatment. Carpal tunnel syndrome usually responds well to treatment, but if left untreated, it can lead to permanent damage to the median nerve. Treatment options can include wearing a splint or brace, physical therapy, steroid injections, or, in severe cases, surgery to relieve pressure on the nerve.
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Vitamin B deficiency
Tense muscles can cause hands to fall asleep due to pressure on the nerves. This is known as paresthesia, which can be caused by nerve damage or dysfunction. In most cases, paresthesia is temporary and harmless, occurring when an individual holds a certain position for too long. However, paresthesia can also be caused by vitamin B deficiencies, which can lead to more serious health issues.
Vitamin B, specifically B6 and B12, deficiencies are a common cause of paresthesia, resulting in a “pins and needles” sensation in the hands and feet. This occurs due to nerve injury or dysfunction caused by the absence of vitamin B. Vitamin B plays a crucial role in the nervous system, helping to produce myelin, a substance that shields nerves and aids in sensation transmission. Without sufficient myelin, nerves are more susceptible to damage, particularly peripheral nerves in the hands and feet.
Vitamin B12 deficiency can develop slowly, causing symptoms to gradually intensify over time, or it can arise relatively quickly. It is often overlooked or misdiagnosed due to its wide range of symptoms. Deficiency in vitamin B12 can lead to nerve conduction problems and nerve damage, resulting in strange sensations, numbness, or tingling in the hands, legs, or feet. It is important to note that vitamin B12 deficiency can also cause severe neurological problems, including cognitive impairment, deep depression, paranoia, delusions, memory loss, and blood diseases.
Vitamin B6 deficiency can also cause paresthesia, with symptoms typically starting in the feet and moving up the legs into the arms. It is worth noting that both a deficiency and an excess of vitamin B6 can lead to paresthesia.
The treatment for vitamin B deficiency involves addressing dietary plans and, in some cases, taking vitamin B supplements. It is recommended to consult a healthcare professional for guidance on treating vitamin B deficiency.
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Circulation issues
Certain sleeping positions are more likely to cause nerve compression and reduce blood flow to the hands. For example, sleeping with your arm under your head or pillow can stretch and compress the nerves in your arm and hand. Changing your sleeping position and ensuring your pillow supports your head and neck correctly can help improve circulation and reduce numbness.
In addition to sleeping positions, injuries to the neck, shoulder, arm, or hand can also lead to nerve problems and affect circulation. Even after healing, these injuries can put pressure on the nerves, causing numbness when you sleep. Wrist injuries, for example, can lead to carpal tunnel syndrome, a condition where the median nerve in the wrist is compressed, leading to numbness and tingling in the hand.
Vitamin B deficiencies can also cause numbness and tingling in the extremities, including the hands. This can be due to anemia or other nutritional deficits. Addressing vitamin B deficiencies through supplements or dietary changes can help improve circulation and reduce numbness.
Finally, circulation issues in the hands can be related to underlying medical conditions such as diabetes, heart disease, or multiple sclerosis (MS). These conditions can affect nerve function and blood flow, leading to numbness and tingling sensations in the hands. If you suspect an underlying medical condition, it is important to consult a healthcare professional for proper diagnosis and treatment.
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Frequently asked questions
There are many reasons why your hands may fall asleep. One of the most common causes is your sleeping position. This can put pressure on a nerve in the limb, reducing blood flow to the area.
If your hands are falling asleep frequently and normal sensation does not quickly return, you should contact your doctor. If the numbness is accompanied by other symptoms such as trouble with walking or holding things, this could indicate peripheral neuropathy and should be investigated further.
You can try learning a less restrictive sleeping position or wearing a wrist splint to improve numbness. Stretching and massaging your wrists and hands before bed can also improve circulation and reduce tension.
Hands falling asleep can sometimes be a symptom of an underlying medical condition such as carpal tunnel syndrome, diabetes, heart disease, or an injury to the neck, shoulder, arm or hand.
