Carpal Tunnel Pain: Don’t Let It Keep You Up
It’s not worth losing sleep over!
You’ve worked hard all day. You’re exhausted and have a date with your pillow for a deep sleep you know you deserve. And then it happens:
Pins and needles in your fingers
Burning pain up your arm
A constant ache in your wrist
It keeps you up, makes you toss and turn, and then you’re miserable the next day. If this sounds familiar, you could be experiencing symptoms of Carpal Tunnel Syndrome.
Carpal tunnel syndrome, or CTS, is the compression of the median nerve in the carpal tunnel, a narrow passageway on the palm side of the wrist. It’s usually the result of inflammation from repetitive motions like typing or knitting. So, why does it only bother you at night, and what can you do about it? Let’s take a look!
What Does Nighttime Carpal Tunnel Syndrome Feel Like?
Numbness and Tingling: A prevalent symptom is a numbness or tingling sensation in the thumb, index, middle, and part of the ring finger. It’s often described as a feeling of "pins and needles" or as if the hand is "falling asleep."
Burning Pain: Some people experience a burning sensation that radiates from the wrist up through the hand and sometimes up the arm. This burning pain can be intense enough to wake individuals from sleep.
Aching Pain: A deep, constant ache in the wrist or hand is common. This pain may also extend up the forearm, varying from mild to severe. Upper back aches and headaches on the same side as the carpal tunnel symptoms are also possible.
Swelling Sensation: Even if there’s no visible swelling, individuals may feel as though their fingers are swollen and stiff, making it difficult to make a fist or grasp objects upon waking.
Why Does the Pain of Carpal Tunnel Syndrome Worsen at Night?
You feel the pain at night but not during the day. It doesn’t make sense, right? Let’s look at why your pain worsens at night:
Wrist Position: During sleep, people often bend their wrists or sleep on their hands, which increases pressure on the median nerve within the carpal tunnel.
Reduced Blood Flow: Lying down can alter circulation, and the lack of movement may decrease blood flow to the hands, exacerbating symptoms.
Fluid Retention: The horizontal position of the body during sleep can lead to fluid accumulating in the extremities, including the wrists, which can increase pressure in the carpal tunnel.
Decreased Distraction: The lack of distractions and decreased activity levels at night can make individuals more aware of their discomfort and pain.
Now that you know some causes of nighttime carpal tunnel pain, let’s explore how to get a better night’s sleep!
Strategies for Reducing Nighttime Carpal Tunnel Syndrome Pain
1. Change Your Sleeping Position
Changing your sleep position could dramatically decrease your pain. Getting used to a new sleep position might be challenging, but finding the right one for your wrist will benefit your sleep overall.
Keep Wrists Neutral: Maintaining a neutral wrist position is crucial. Avoiding bending or flexing the wrist reduces pressure on the median nerve.
Sleep On Your Back: Sleeping on your back is generally considered the best position for CTS. It allows you to easily keep your arms and wrists in a neutral, relaxed position at your sides or on pillows.
Use a Pillow: For back sleepers, placing a pillow under the forearms can help maintain a neutral wrist position. For side sleepers, hugging a pillow or placing it between your arms can keep your wrists straight and reduce pressure.
Avoid Sleeping On Your Hands: Sleeping with your hand under your head or pillow can increase pressure on your wrists. Try to keep your hands free and not tucked under your body or head.
Avoid Sleeping On The Affected Side: If you prefer sleeping on your side, try to rest on the non-affected side and avoid putting pressure on the wrist with CTS. Use a body pillow to maintain a comfortable position that keeps your wrist neutral.
Elevate Your Hands: Some people find relief by elevating their hands slightly with a pillow to reduce swelling and pressure on the median nerve.
2. Change Your Pillow
If you know it will be hard to change your sleeping position, get a little help with an ergonomic pillow. There are many styles, each designed for a specific purpose.
Contour Memory Foam Pillow: These pillows have a contoured design that supports the natural curvature of your neck and shoulders, promoting spinal alignment. By maintaining proper alignment, contour pillows can discourage you from turning onto your side and placing your arm under your head or pillow, a common position that leads to sleeping on your hands.
Body Pillows: A long, cylindrical body pillow can be hugged or positioned alongside your body, providing a comfortable alternative to placing your hands under your head or body. Holding onto a body pillow can keep your arms aligned and prevent you from compressing them under your weight.
Adjustable Pillows: Pillows filled with adjustable materials like shredded memory foam or microbeads allow you to customize the shape and firmness. You can mold these pillows to create a comfortable sleeping environment that discourages you from placing your hands in compromising positions.
Cervical Pillows: Cervical pillows provide optimal support to the neck and head, keeping the spine in a neutral alignment. Their specific shape helps maintain a position that minimizes the likelihood of rolling over and sleeping on your hands.
Wedge Pillows: Wedge pillows provide inclined support for your upper body, benefiting people who tend to move a lot in their sleep. The incline can help reduce the tendency to roll onto your hands or place them under your pillow.
Side Sleeper Pillows: Specifically designed for side sleepers, these pillows often feature a unique shape that accommodates the shoulders and discourages placing the arm under the pillow. Some models include armrests or channels where you can comfortably place your arm, reducing the need to sleep on it.
Pillow with Arm Tunnel: Some innovative pillows come with a built-in tunnel for the arm, allowing side sleepers to extend their arm through the pillow without putting pressure on it. This design can prevent numbness and discomfort by keeping the arm in a natural, pressure-free position.
It may take experimentation to find the right pillow for you. When choosing an ergonomic pillow, consider your primary sleep position, personal comfort preferences, and any specific health conditions or symptoms you’re experiencing.
3. Optimize Wrist Position
Use a Wrist Splint: A wrist splint at night can help keep the wrist in a neutral position, reducing pressure on the median nerve. Splints prevent bending and provide support, significantly alleviating nighttime symptoms.
4. Manage Fluid Retention
Elevate Your Hands: Elevating your hands and wrists above heart level for a few minutes before going to bed can help reduce fluid retention in the wrists, which helps with the pain.
Limit Salt Intake: If you think you’re eating too much salt, reduce your salt intake. This can decrease fluid retention, minimizing the risk of increased carpal tunnel pressure.
Stay Hydrated: Drinking plenty of water throughout the day can help prevent fluid retention by encouraging healthy circulation and kidney function.
5. Improve Blood Flow
Perform Gentle Stretches: Gentle wrist and hand stretches can improve circulation and reduce pain before bed. Simply flexing and extending the fingers and rotating the wrists can go a long way to increasing blood flow.
Warmth Therapy: Applying warmth to your hands and wrists can increase blood flow and relax the muscles. Consider wearing gloves or using a warm compress for a few minutes before sleep.
6. Lifestyle Adjustments
Daytime Wrist Care: Taking care of your wrists during the day can reduce the severity of nighttime symptoms. Regular breaks, ergonomic adjustments, and wrist exercises can all reduce discomfort at night.
Stress Management: Stress can exacerbate CTS symptoms. Practices such as meditation, yoga, and deep-breathing exercises before bed can promote relaxation and improve sleep quality.
If you are experiencing carpal tunnel symptoms, please let us know how we can help. We can develop a personalized treatment plan that meets your needs and enables you to get back to living your life to the fullest.