How Do I Stop My Arms From Falling Asleep at Night

Ever wake up in the middle of the night thinking, “Why does my arm go numb when I sleep?” (or even worse, “my arm is going to sleep at night! ")? 

That pins-and-needles feeling, where arms get numb when I sleep, or arms fall asleep at night, can be a sudden alarm clock. It feels like your arm is tingling or completely “dead.” 

The good news is, it’s not serious in most cases. It’s usually just a nerve or blood vessel getting squished by an awkward sleep position. 

A few simple tips include mixing of simple position changes, a better pillow habit, using a specifically-designed shoulder relief system, and a few targeted daytime tweaks. 

In this post, we’re going to explain why it happens and share what might help you sleep through the night without a numb arm.

Why Arms Go Numb When You Sleep

That tingly “arm falling asleep during sleep” feeling is actually a common phenomenon called paresthesia.

• It occurs when pressure pinches the nerves or cuts off the blood flow to your arm for a while. In most cases, the culprit is simply the sleeping position.

• If you curl up and end up with your arm under your head or body for hours, you’re literally compressing it.

• Nerves (like the radial nerve running down the arm) react to this pinching by firing off the tingling signal.

In other words:

• Any arm going numb while sleeping usually means your arm is hanging or tucked under you in a weird way.

• Even putting your hand under your pillow or reaching up and resting it above your head can do it.

Common Triggers (And How to Spot Them)

Source: Sleep Foundation

Here are the most common reasons your arm “goes to sleep” at night:

• Sleeping on it: If you lie on your side with one arm under you or under a pillow, you’ll often wake up with that arm tingling or totally numb. Your weight crushes the nerves and blood vessels. This is why arms and hands fall asleep while sleeping.

• Arm overhead or bent: Sleeping with your arm above your head or under your pillow can also pinch nerves. (You may often wake up feeling like my fingers went jelly after sleeping with your arm behind your head.)

• Funny angles: Twisting your elbow in bed (like when you curl up) can compress the ulnar nerve at the elbow. It leads to that “funny bone” numbness in your ring finger. If only one side of your hand is numb, check what position you had your arm in.

• Cubital tunnel (ulnar nerve at elbow): Tingling in the ring and little fingers; elbows bent over the night can trigger arm numbness.

• Underlying conditions: If it’s not just from sleep, things like carpal tunnel syndrome (affecting the median nerve in the wrist) can cause night-time numbness or tingling in the hands. Peripheral neuropathy from diabetes or vitamin deficiency can make nerves more sensitive so that even light pressure wakes you up.

• Circulation issues: Very rarely, circulatory problems can contribute. For example, fluid retention (from a salty diet or hormones) can cause swelling that impedes nerve blood flow. But again, these are usually background factors rather than the immediate cause.

What Happens When Your Arm “Falls Asleep”

Most of the time, this is temporary nerve compression. You press on a nerve or pinch it at the wrist, elbow, or near the neck. It causes the nerve to temporarily stop sending normal signals, so the arm feels numb, tingly, or weak until the pressure is relieved. 

• Conditions like carpal tunnel (wrist), cubital tunnel (elbow), or cervical nerve root irritation can cause similar symptoms

• According to Mayo Clinic, some medical conditions (diabetes, vitamin B12 deficiency, etc.) can make nerves more sensitive.

If you’ve ever slept with your arm under your head or curled up with your hand tucked in, you’ve felt this benign, short-lived kind of numbness. 

But if numbness is frequent, long-lasting, spreads, or comes with weakness, slurred speech, or chest pain, don’t wait. Seek immediate care.

How to Stop Your Arms from Falling Asleep

Source: Sleep Foundation

The great news is that simple tweaks usually do the trick. Often, just changing your position stops the numbness immediately. 

Here are practical steps I took (and you can too) to wake up without a tingly arm:

Shift your sleeping position

First, be conscious of where your arms are. If you often wake up numb, try not to sleep on that arm. Don’t tuck your arm under your body or under your pillow. For example, if your left arm always goes numb, try lying on your right side or on your back instead.

Keep your arms down

Avoid sleeping with your arms above your head or near your ears. (Ironically, that hands-behind-your-head position looks comfy but can pinch nerves.) 

If you wake with your arm falling asleep when sleeping, sitting up and dangling the arm or rubbing it usually brings back feeling fast. But better yet, start the night with arms relaxed at your sides or on your pillow in front of you.

Use support pillows

Propping your arm or body can prevent it from getting pinched. 

For example, try hugging a body pillow or placing a regular pillow under your arm. You may find that resting your arm on a pillow at waist height (instead of under you) stops the numbness. 

In addition, you can use a specially designed sleep system. Let us tell you that MedCline’s Shoulder Relief System is essentially a wedge pillow with an arm pocket that gently cradles your arm. It lifts your shoulder and holds your arm in a neutral position so it doesn’t get squashed. 

Try a wrist brace

If numbness is mostly in your hand or fingers, especially at night, it might be carpal tunnel syndrome. Wearing a wrist brace or splint in bed can keep your wrist straight and off nerves. This simple step can prevent your wrists from bending too much under your pillow and compressing the median nerve.

Stretch before bed

Gentle stretches and shakes of the arms and hands can improve circulation. For instance, try some shoulder rolls and neck stretches before lights-out. Even just stretching out and flexing your fingers helps. This relaxes tight muscles so they’re less likely to clamp down on nerves as you drift off. (Yoga or even rolling your shoulders can do wonders for relaxing the upper body.)

Check your mattress and pillows

A mattress or pillow that’s too soft or uneven might encourage you to sprawl in weird ways to “get comfortable,” which could squash an arm. Consider a firmer mattress or pillow if yours is very plush. Often, just a slightly firmer surface helps your body stay aligned and prevents you from subconsciously shifting into a pinching pose.

Additional Tips To Stop Your Arms From Falling Asleep At Night

1. Don’t sleep with your arm under your head or body: That’s the most direct cause of the “arm goes numb when you sleep” problem. Train yourself to keep your arm in front of you or down by your side.

2. Support the arm: Use a long body pillow or a firm wedge so your arm rests on something soft but not compressive. 

If you are a side sleeper, tuck a small pillow in front of your torso so your arm can lie on it instead of under you. This helps with arms falling asleep at night and arms falling asleep while sleeping scenarios. 

3. Watch your wrist position: If you sleep with your wrists bent, the median nerve can get squeezed. Try a soft wrist splint at night (common fix for nocturnal carpal tunnel). This helps when your arm goes numb while sleeping, and arms and hands fall asleep while sleeping.

4. Avoid extreme elbow bend: If you sleep with your arm bent over your head, you may stretch or compress the ulnar nerve (cubital tunnel). Better, keep a pillow under the elbow or sleep with the arm straighter. This targets the arm falling asleep during sleep and the arm falling asleep when sleeping. 

5. Fix daytime posture and ergonomics: If you slump at a desk or lean on one elbow often, nerves get sensitized. Strengthen shoulder blades, lift chest, and offload elbows from hard surfaces. This reduces nightly arm going to sleep at night episodes.

6. Stretch and nerve-glide (gently): Simple nerve-glide exercises taught by PTs can help irritated nerves move freely. Don’t do sharp pain, just gentle movement.

7. Check health factors: If you have diabetes, thyroid disease, or take meds that can affect nerves, address those with your primary care doctor. Persistent numbness isn’t just “part of sleep”, it can point to treatable issues.

Products To Stop Arms From Falling Asleep 

Along with the tricks above, certain products can help make these adjustments effortless:

Shoulder Relief Pillow (MedCline)

This is the side-sleeper system. It’s a set of pillows, a wedge plus a long “body pillow, designed so that when you sleep on your side, one arm fits into a special pocket. 

Its patented arm pocket “removes pressure from your downside shoulder. That means the arm isn’t jammed under you or dangling. Many users report far fewer numb arms with this system. (If you’re curious, you can check it out here: MedCline Shoulder Relief System. It also comes with an insert and body pillow you can hug for extra support. 

Full-Length Body Pillow

Even a regular body pillow (or MedCline’s Therapeutic Body Pillow) can help keep your arm from slipping under you. Hugging a body pillow means your arms are around it, rather than pinned beneath you. 

This alignment can alleviate shoulder pressure and keep your arm in a safe position through the night.

Wrist Splints or Braces

If you suspect your “falling asleep” arm is really just your hand going numb, consider a wrist brace (especially if you have carpal tunnel). While not a MedCline product, many doctors recommend wearing a soft wrist splint at night to prevent wrist flexion. It’s a cheap solution that can make a big difference.

Bottom Line

Most of the time, arms fall asleep at night because of how you’re lying on them. Easy fixes like changing your position, supporting the arm, using a wrist splint, and improving daytime posture will help a lot. 

Remember, you don’t have to rely on special gadgets; often, just the pillow tactics above work. But if you do invest in something like MedCline’s shoulder wedge, you’re basically guaranteeing your arm has a comfy pocket all night.

But persistent, severe, or spreading numbness needs medical evaluation; don’t shrug it off.