Your head weighs about 11 pounds—enough to easily compress a nerve if you rest your head on your hand all night. That pressure can pinch the median or ulnar nerve, leading to numb fingers or numb hands upon waking up.
Do You Have Numb Hands Upon Waking Up?
From Dr. Z - Carpal tunnel syndrome specialist
Numb Hands Upon Waking Up: Causes, Fixes, and When to Worry
Table of Contents
- Overview
- Why You Get Numb Hands or Numb Fingers
- Common Sleeping Positions That Cause Numb Hands
1 - Sleeping with your head in your hand
2 - Sleeping with your wrists bent
3 - Sleeping with elbows pressed down
4 - Carpal tunnel syndrome
- Who's at Risk for Getting Carpal Tunnel Syndrome?
- How to Fix Numb Hands Upon Waking
- If it's your sleeping position
- Change your sleeping position
- Wear a night brace
- Protect your elbow
- If it's carpal tunnel syndrome
- Rest
- Night bracing
- Stretching exercises
- Massage
- Summary
- FAQs
- About
Overview
Almost everyone has woken up at some point with numb hands or numb fingers. Usually, it’s harmless—a temporary sign that you slept in a position that compressed one of the nerves in your arm or hand. Once you move your hand, the numbness fades, and everything feels normal again.
But if your hands feel numb every morning, it’s time to take a closer look. Persistent numb hands upon waking up can be an early sign of an underlying problem such as carpal tunnel syndrome.
There are four common reasons why you might wake up with numb hands:
- Sleeping with your head resting on your hand
- Sleeping with your wrists bent
- Sleeping on your back with your elbows pressed into the mattress
- Having carpal tunnel syndrome
The first three causes are temporary and easy to fix. But if the fourth is the issue, the numbness won’t go away without proper treatment. Let’s look at how each cause affects your hands—and what you can do to stop waking up with numbness.
- Think you have carpal tunnel syndrome? Complimentary self-test
- Already know you have carpal tunnel? This Quiz tells you its severity
Why You Get Numb Hands or Numb Fingers
When you wake up with numb hands, the cause is almost always pressure on a nerve. That pressure blocks normal nerve signals between your hand and brain.
Two major nerves can cause hand numbness:
- The median nerve, which controls the thumb, index, and middle fingers.
- The ulnar nerve, which affects the ring and little fingers.
If the numbness is in your thumb or index finger, it’s likely the median nerve. If it’s in your pinky or ring finger, it’s the ulnar nerve. The key is figuring out where the pressure occurs—whether from your seeping position or from a deeper condition like carpal tunnel syndrome.
Common Sleeping Positions That Cause Numb Hands
1 - Sleeping with your head in your hand
2 - Sleeping with your wrists bent
Many people unknowingly sleep with their wrists bent forward or backward--as in the picture. This puts stress on the nerves passing through the wrist joint. If your wrists stay bent for too long, you’ll likely wake up with numbness or tingling in your fingers.
3 - Sleeping with elbows pressed down
We change sleeping positions up to 36 times per night. But sleeping on your back can cause problems. Sleeping on your back with your hands folded across your chest can press your elbows against the mattress. This compresses the ulnar nerve, especially on the pinky side of the hand. The same can happen in side or stomach positions if your arm gets trapped under your body.
4 - Carpal tunnel syndrome
If none of these sleeping positions seem to apply—but your numb hands persist—you may have carpal tunnel syndrome. This condition occurs when the median nerve in your wrist becomes compressed due to swollen tendons inside the carpal tunnel.
Carpal tunnel symptoms often include:
- Persistent numbness or tingling in the thumb, index, and middle fingers
- Burning or itching sensations
- Weakness or clumsiness in the hand
- Pain that worsens at night or when using your hands
If your hands feel numb every morning and the numbness is always on the palm side, it’s time to test yourself for carpal tunnel syndrome.
- Think you have carpal tunnel syndrome? Complimentary self-test
- Already know you have carpal tunnel? This Quiz tells you its severity
Who's at Risk for Getting Carpal Tunnel Syndrome?
| 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 |
How to Fix Numb Hands Upon Waking
If it's your sleeping position
1. Change your sleeping position
Train yourself to sleep in a way that doesn’t compress your nerves. Try the “tennis ball trick”: tape a tennis ball to the side of your shirt that you want to avoid sleeping on. If you roll onto that side, the ball will gently prompt you to move.
For a bit more money, sleep trainers are available. These electronic devices monitor how you sleep, giving you a tiny electric shock to wake you up when you’re in an undesired position.
2. Wear a night brace
A wrist brace keeps your hand in a neutral position so your nerves don’t get pinched during sleep. Make sure it fits comfortably and prevents your wrist from bending.
⚠️ If you suspect carpal tunnel syndrome, use a certified carpal tunnel night brace. Ordinary braces can worsen symptoms by pressing on the wrist joint.
3. Protect your elbow
If your numb fingers are on the pinky side, you may be pressing on the ulnar nerve at your elbow. A soft, padded elbow sleeve or guard prevents direct pressure while you sleep.
If it's carpal tunnel syndrome
1. Rest
Take frequent breaks from hand-intensive activities like typing, gripping, or lifting. It also means avoiding stressful activities as much as you can. Depending on your carpal tunnel severity, you should take 1 minute rest breaks every 1 hour you work.
2. Night bracing
⚠️ Beware these braces!
This palmar spine is harmful if you have carpal tunnel syndrome.
Only wear a certified carpal tunnel brace -- and only at night to relieve pressure on the median nerve. Wearing the wrong brace can be harmful and make your hand even more numb upon waking up. That's because most ordinary braces have a potentially harmful palmar spine. Also, never wear a wrist brace during the daytime. If you do, you only fight the brace, worsening the disorder.
3. Stretching exercises
Perform simple carpal tunnel stretches throughout the day to lubricate tendons and keep them flexible. The 4 core carpal tunnel stretching exercises should be performed as often as possible; preferably every hour.
4. Massage
Myofascial release massage helps relieve tightness in the wrist and forearm. With consistent twice-daily sessions, most people notice significant improvement within 4–6 weeks.
Summary
Occasional numb hands or numb fingers upon waking up are usually harmless and caused by pressure on your nerves while you sleep. But if it happens regularly—especially on the thumb side—it could be an early sign of carpal tunnel syndrome. Simple fixes like adjusting your sleeping position, wearing a night brace, or protecting your elbow often eliminate the problem. However, if numbness persists, don’t ignore it—get evaluated for carpal tunnel before symptoms progress.
FAQs
Q: Why do my hands feel numb every morning?
A: Most often, your numb hands upon waking up are caused by sleeping positions that compress nerves in the wrist or elbow. However, if it happens every day or affects the same fingers, it could signal carpal tunnel syndrome, which requires targeted therapy.
Q: How do I know if my numbness is from sleeping or from carpal tunnel?
A: If your numb fingers are on the thumb side of your hand and occur regularly, it’s likely carpal tunnel syndrome. If the numbness fades quickly after you move your hand, it’s probably just your sleeping position.
Q: Can wearing a wrist brace at night help with numbness?
A: Yes—night braces keep your wrist in a neutral position and prevent nerves from being compressed while you sleep. Just make sure to use a certified carpal tunnel brace if your hands feel numb due to that condition, since standard braces can worsen symptoms.
About
Dr. Maik Zannakis (Dr. Z)
Medical Director at the CarpalRx
Dr. Z is an acclaimed medical scientist renowned for his expertise in carpal tunnel syndrome and soft tissue disorders. With over 40 years of experience, he is credited with hundreds of medical journal publications and hundreds more web articles about carpal tunnel syndrome. After inventing the CarpalRx, Dr. Z became the go-to expert for carpal tunnel syndrome and wrist tendonitis. His opinions, inventions, and personalized care have distinguished Dr. Z as a trusted leader in this growing field. Read full Bio
Click here to learn more about Dr. Z
Email: dr.z@carplarx.com
Phone: 800-450-6118