What Is the Best Sleeping Position for Carpal Tunnel?

Why Sleep Posture Matters

The wrist and hand suffer at night for two main reasons: first, when you’re asleep you’re not consciously avoiding wrist bending, and second, bodily fluid shifts at rest can increase pressure in the carpal tunnel. For example, the CarpalRx article on “Numb Hands Upon Waking” states that waking-hand numbness can be caused by sleeping with wrists bent or elbows pressed—positions that compress nerves. 

CarpalRx

Similarly, in the CarpalRx “Sleeping Splint” article it’s explained that “most people bend their wrists when asleep” which adds extra pressure to an already pinched median nerve. 

Medical literature confirms that wrist position—even a few degrees of flexion or extension—can significantly change intraneural pressure in the carpal tunnel. 

So: keeping your wrist straight (in a neutral position) and avoiding positions that trap or bend your arm/hand under your body is key.

Best Sleeping Position for Carpal Tunnel

Based on the research and supporting materials, here’s what works:

Back sleeping (supine) with arms at the sides

This is the top recommendation. Sleeping on your back helps keep your wrists free from flexion or extension, and your arms can rest neutrally rather than bent under your head or body. For example, one source states: “One of the best ways to sleep better … is to adjust your sleep positioning. The best sleeping positions… include sleeping on your back.” 

To optimize this: use a pillow under your head to keep your neck neutral, and allow your arms to lie straight or slightly supported on pillows so they don’t bend. Optionally place a small towel roll under your wrists and elbows to promote neutral alignment.

Side sleeping with support

If you naturally sleep on your side, you can still make it work—but you’ll want to be mindful. Avoid the fetal position (which tucks your wrists/fingers under and increases wrist/elbow flexion). According to CarpalRx, bending wrists or elbows in sleep can cause numbness upon waking. 

Tip: Hug a body pillow to prevent rolling into a fetal curl, keep your bottom arm straight and your top arm supported on a pillow, and wear a night brace (see next section) to keep your wrist neutral.

Integrating Wrist Splinting with Sleep Position

As CarpalRx explains in its “Sleeping Splint” article, one reason a night splint is critical is precisely because of the wrist-bending that happens during sleep. 

A certified carpal tunnel brace or splint holds your wrist in a neutral (straight) position and limits flexion or extension that increases pressure on the median nerve. In other words: proper sleep posture and night bracing/splinting work hand-in-hand (no pun intended) to relieve pressure.

For example: even if you’re sleeping on your back or side in a relatively good position, if your wrist is bent under your pillow or your hand is cradled in a curled pose, you’re still at risk of increased nerve compression. A proper night brace or splint ensures the wrist portion remains neutral no matter what happens with your body position at night.

Practical Checklist Before Bed

• Settle into a back-or-side sleeping position that avoids arm or wrist-bending.
  
• Use pillows as needed: one under the head (for neutrality), one under/between arms if necessary, and a small roll under each elbow and wrist if you tend to flex them.
  
• Wear a certified night brace (such as the CarpalRx Night Brace) that holds your wrist straight.
  
• If back-sleeping, keep your arms at your sides, and avoid bending your arms and resting your hands on your chest.
• If side-sleeping, avoid the fetal curl, keep your arm extended (not under your body or head), and consider placing a pillow in front of you to remind your body to avoid curling.
  
• Check in the morning: if you wake with fewer pain, numbness, or tingling episodes, you’re likely trending in the right direction.



Additional tips:

• For side sleeping: Place one pillow under your armpit to keep the wrist straight and another pillow between your knees for proper spinal alignment and reduced shoulder tension.
  
• Wear a wrist brace: A certified night brace keeps the wrist straight and does not compress the carpal tunnel while you sleep.
• Elevate your hands: Resting your hands on a small pillow at your sides (back sleepers) or in front of you (side sleepers) can reduce nighttime swelling.
• Avoid stomach sleeping: This forces the wrists and elbows into extreme angles that increase pressure inside the carpal tunnel.

In Summary

The best sleeping position for carpal tunnel is one that minimizes wrist bending and nerve-pressure—ideally lying on your back with arms at your sides, or if side-sleeping, with arm and wrist support. Proper sleep posture combined with a nighttime wrist brace does more than just reduce symptoms—it helps support healing and prevents worsening of your carpal tunnel condition. Aligning your sleep habits with CarpalRx therapy gives you even stronger nightly defense.