The sensation of numbness or “pins and needles” when a body part “falls asleep” is medically known as paresthesia. This common experience, particularly noticeable upon waking, often signals a temporary disruption rather than a serious health issue.
Common Reasons for Sleep Numbness
Sleeping positions frequently cause the temporary numbness experienced in feet. When pressure is applied to nerves or blood vessels for an extended period, it can restrict nerve signals or blood flow, leading to this sensation. The feeling often resolves quickly once the pressure is removed, and the body part is moved.
Common scenarios for this positional compression include sleeping on your side with a leg pressed against the mattress or crossing legs for an extended duration. Tucking arms or hands under the body or head while sleeping can also lead to numbness in those areas, which operates on the same principle of nerve compression.
Underlying Health Considerations
While often benign, persistent or frequent numbness in the feet during sleep can sometimes indicate underlying health conditions. Peripheral neuropathy, a condition involving damage to nerves outside the brain and spinal cord, commonly causes numbness, tingling, and pain, usually beginning in the hands and feet. Diabetes is a frequent cause of peripheral neuropathy, as high blood sugar levels can damage nerve fibers.
Sciatica, which involves compression or irritation of the sciatic nerve in the lower back, can lead to numbness, tingling, or weakness that radiates down the leg to the foot. Issues in the lower back, such as a herniated disc, can also compress nerves affecting the legs and feet. Poor circulation, where blood flow to the extremities is reduced, can also manifest as numbness and tingling, often making feet feel cold. Conditions like peripheral artery disease, caused by plaque buildup in arteries, can restrict blood flow and contribute to numbness. Certain vitamin deficiencies, particularly B12, can also affect nerve function and lead to numbness.
When to Seek Professional Advice
Consult a healthcare professional if numbness in your feet during sleep is a frequent or persistent issue. If the sensation does not resolve quickly after changing positions, or if it is accompanied by other symptoms, seek medical evaluation.
Seek advice if numbness is accompanied by pain, weakness, or burning sensations. If the numbness affects both sides of the body, spreads upwards, or involves multiple body parts, seek attention. A sudden onset of numbness without an obvious cause, or if it causes difficulty walking or frequent falls, also warrants medical assessment. A medical professional can accurately diagnose the root cause and recommend appropriate management or treatment.
Practical Steps for Comfort
Adjusting sleeping habits helps prevent feet numbness during sleep. Experimenting with different sleeping positions, such as using pillows to support limbs, reduces pressure on nerves and blood vessels. Avoiding positions that involve crossing legs or tucking feet under the body for prolonged periods helps. Ensuring your mattress provides adequate support and is not too soft promotes better spinal alignment and circulation.
For immediate relief from numbness, gently changing your position is effective. Wiggling toes or getting up and walking briefly restores circulation and nerve function. Light stretching exercises before bed improves blood flow and reduces tension. Staying hydrated and engaging in regular, moderate exercise, like walking, contributes to overall circulatory health, preventing numbness.