Numbness, tingling, or “pins and needles” in limbs during sleep or upon waking is common. This sensation, medically known as paresthesia, can range from mild prickling to a complete loss of feeling. While often unsettling, it is generally temporary and resolves quickly.
Why Your Body Goes Numb
The most frequent reason for temporary numbness during sleep involves positional compression of nerves or blood vessels. Sleeping in certain positions, such as with an arm tucked under the body or head, can temporarily apply pressure to a nerve. This pressure disrupts the nerve’s ability to transmit signals properly, leading to the familiar “pins and needles” sensation. For instance, the radial nerve, running from the armpit to the hand, is commonly affected by such compression.
Beyond direct nerve compression, temporary reductions in blood flow to a limb can also contribute to this sensation. When blood flow is restricted, the nerves in that area do not receive enough oxygen and nutrients, causing them to malfunction temporarily. As soon as the pressure is relieved and normal blood flow resumes, the nerve “wakes up,” and the returning signals create the tingling feeling. This type of paresthesia is harmless and disappears within minutes of changing position.
Minor, temporary pressure from a pillow or mattress can also disrupt nerve function without causing lasting damage. For example, sleeping with wrists curled inward or hands under the head can compress nerves in the hands. Similarly, extended elbows or arms lifted away from the sides can put pressure on nerves in the arm. These temporary impingements interrupt the nerve’s communication with the brain, resulting in the transient numbness and tingling.
When to Seek Medical Advice
While temporary numbness from sleeping position is common, certain symptoms suggest a deeper issue requiring medical evaluation. It is advisable to consult a doctor if the numbness is persistent, meaning it does not quickly resolve after changing position. Numbness accompanied by muscle weakness, severe pain, or muscle atrophy warrants prompt medical attention. Additionally, if the numbness occurs frequently, in unusual patterns, or affects an entire side of the body, seek medical advice.
Other warning signs include numbness that significantly interferes with daily activities or sleep quality. Changes in skin color, temperature, or a loss of hot or cold sensation in the affected area should also prompt a doctor’s visit. These symptoms could be associated with conditions like carpal tunnel syndrome, peripheral neuropathy, or nerve root compression. Seeking medical care is also recommended if numbness begins suddenly, especially following a head, neck, or back injury. Seek immediate attention if it presents with confusion, trouble speaking, or dizziness.
Preventing Numbness and Finding Relief
Adjusting sleeping positions can often prevent temporary numbness. Sleeping on your back is beneficial for minimizing pressure on nerves, unlike stomach or side sleeping, which can involve tucked limbs. Side sleepers can place a pillow between their knees to align the spine, and hug a pillow to support the upper arm, reducing pressure on nerves in the shoulder and elbow. Back sleepers might benefit from a small pillow under each elbow to keep arms in a neutral position.
The right mattress and pillow can also make a difference. A mattress that evenly distributes body weight, such as memory foam or latex, can help prevent pressure points and support healthy blood circulation. Pillows should support the head and neck in a way that aligns the spine, preventing abnormal bending that could compress nerves. For stomach sleepers, a thin, soft pillow may help maintain spinal alignment.
Incorporating gentle stretching or light movement before bed can improve circulation and reduce tension. Simple stretches, such as ankle pumps or wrist flexor stretches, can improve blood flow and support nerve health. Avoiding restrictive clothing during sleep is also recommended, as tight pajamas or socks can impede blood flow and contribute to discomfort. Wearing loose, breathable fabrics like cotton promotes circulation.