Almost everybody experiences numb hands upon waking up at least once in a while. The occasional numbness is perfectly normal because it usually means you slept in a particular way to cause the numbness.
But if it happens more routinely, you need to correct how you sleep in order to eliminate the numbness. But if that doesn't work, you may actually have one of the main symptoms of carpal tunnel syndrome.
If you get numb hands upon waking up there are 4 possible factors causing it. It could mean you:
Factors1-3 are all temporary. The numbness will usually disappear after a minute of removing the pressure on your hand or elbow. But factor 4 (carpal tunnel syndrome) is not a simple or temporary problem. The remedies for all of these situations are discussed below.
The reason you get numb hands upon waking is because you've caused damage to one of the nerves of your hand or arm. Most times, this damage is temporary. It means you simply pressed on one of the nerves while you were sleeping.
However, more long-lasting nerve damage occurs if you have carpal tunnel syndrome. But it has nothing to do with the way you sleep.
The nerves responsible for numb hands upon waking up are the the median nerve and ulnar nerve. As the diagram below shows, these nerves control sensation on different parts of the hand and fingers.
If you frequently wake up with a numb forefinger or thumb, for instance, it means your median nerve is causing the problem. Either you slept on it (and temporarily crushed it) or else you have carpal tunnel syndrome.
If your little finger frequently gives you trouble, then you likely crushed the ulnar nerve at your elbow while asleep.
Below are the 3 primary sleeping positions that result in numb hands upon waking. If none of these are the problem, then you must consider that you're seeing the beginning of carpal tunnel syndrome. (See "Cause 4" below.)
The average head weighs about 11 pounds. This is a substantial amount of weight to press on your hand for a long time while you sleep.
Holding your head in your palm while you sleep can compress the median or ulnar nerve (or both). The numbness is especially manifested if your head presses against your wrist joint.
Compressing either nerve can produce hand and finger numbness. But usually one nerve gets compressed more than the other.
Most normal people sleep while unconsciously bending their hands far backward or forward. However, the bending usually doesn’t last a long time.
But if it does, then the ulnar and median nerves in the wrist joint can get pinched. The results are numb hands upon waking up.
The example photo to the left shows a woman sleeping with such bent wrists. Her right hand is hyper-extended. Her left hand is hyper-flexed. Either position can pinch (compress) the ulnar or median nerve at the wrist and result in a numb hand and fingers.
Everybody sleeps in their own “comfy” position. And we change sleeping positions up to 36 times per night.
But settling into one of four specific positions can be detrimental to the ulnar and median nerves in your arm and hand. These sleeping positions are known to compress these nerves.
If you sleep on your back with a hand folded on your chest, then you risk pushing your elbow into the mattress. This can crush the ulnar nerve, resulting in pinky-side numbness upon waking.
Similarly, the fetal and side positions can also crush the median nerve at the wrist or the ulnar nerve at the elbow. The same can happen while sleeping on your stomach. Any of those positions can result with your hand beneath you, crushing the nerves between you and the mattress.
If you’re saying, “None of the above sleeping positions are my problem!” then you may be in for a bit of trouble.
Having numb hands upon waking up, where the numbness is concentrated along the median nerve (thumb-side) might mean you have carpal tunnel syndrome. If the morning numbness is persistent (every morning) then it might be time to test yourself for this condition.
Usually, carpal tunnel syndrome is accompanied by other symptoms. These are pain, prickling (pins and needles), tingling, burning, itching, puffy finger feelings, and hand weakness.
Carpal tunnel syndrome (sometimes just called “carpal tunnel”) is very common. One in twenty people have it. Oftentimes, it goes undiagnosed until symptoms are unbearable. In fact, the most common reason for overlooking it is, “I probably slept on my hand wrong.”
Carpal tunnel syndrome produces feelings of numbness, pain, tingling, etc. - but ONLY where the median nerve distributes (i.e., on the thumb-side of the hand and fingers). It does not affect the pinky-side of the hand.
| High Risk Conditions | High Risk Occupations |
|---|---|
| Family history of carpal tunnel | Commercial drivers |
| Pregnancy | Musicians |
| Being female | Housekeepers |
| Being obese | Fine artists |
| Being over 70 | Hair stylists |
| Having small body frame | Transcriptionists |
| Rheumatoid arthritis | Dental hygienists |
| Emotional stress | Horse riders & trainers |
| Hypothyroidism | Assembly line workers |
| Fibromyalgia | Farmers |
| Lyme disease | Knitters & sewers |
| Graphic designers | |
| Radiologists |
Feeling numb hands upon waking up that's caused by your sleeping position is relatively simple to fix. All you need to do is eliminate what's compressing your median or ulnar nerves. You can do this in one of three ways, as described below.
Take the pressure off your median or ulnar nerve by changing your sleeping position. The best way to do this is with sleep training.
The “tennis ball trick” shown at the left is simple. Tape a tennis ball to your undershirt on the side you don’t want to sleep on. In time, you’ll adjust to your new position – which hopefully won’t crush your wrist joint or elbow.
For a bit more money, sleep trainers are available. These electronic devices monitor how you sleep. When programmed, they give you a tiny electric shock to wake you up when you’re in an undesired position.
A night brace is the most popular way to keep your wrist from hyper-bending. Maintaining your hand in a “neutral” position effectively keeps the median and ulnar nerves from getting pinched at the wrist joint.
Virtually any night brace will work just fine. Even a bandage, firmly applied, can prevent hyper-bending.
CAUTION: If you have carpal tunnel syndrome (see below) then you need a certified carpal tunnel night brace. Ordinary braces are harmful if you have this condition.
Protecting your elbow from a harmful sleeping position is easily accomplished with an ordinary elbow guard or protector.
These are soft fabric sleeves with extra padding at the elbow. So no matter which sleeping position you prefer, the guard will prevent your ulnar nerve from being crushed at the elbow joint.
Feeling numb hands upon waking up can also be caused by carpal tunnel syndrome. The solution here is not as easy as changing sleeping positions.
But there are highly effective, non-surgical remedies to eliminate symptoms. These carpal tunnel treatments are outlined below.
Take this self-test to see if you have carpal tunnel syndrome.
There are several treatments for carpal tunnel syndrome which don't involve surgery. The treatments most often recommended by therapists and doctors are abbreviated as B.R.E.M. It means Brace, Rest, Exercise, and Massage.
These are 4 distinct and separate components of B.R.E.M. They're performed simultaneously for best (and quickest) results.
Learn more about B.R.E.M. here.
Having numb hands upon waking up on occasion is normal. It means you slept with your hand or elbow in a position that temporarily crushed the median or ulnar nerve. But if the numbness happens every day, it might be that your sleeping position needs changing so you no longer crush these nerves while you're unconscious. But if it's not your sleeping position that's causing the numbness, you must consider it a sign of carpal tunnel syndrome. Carpal tunnel numbness only happens on the thumb side of the hand. And it's usually accompanied by other symptoms like pain or tingling. Treating carpal tunnel is not as simple as merely adjusting your sleeping position.
