You wake in the early hours with your hand tingling or numb, and you find yourself shaking it to bring the feeling back. Or your wrist simply aches after a night curled up under your chin. Wrists often feel worse at night, and the reason is mostly about how we hold them.

Why wrists feel worse at night

Many people sleep with their wrists bent, curled under the chin or tucked under a pillow. Research has found that bending the wrist, forwards or backwards, increases pressure inside the tunnel at the base of the palm where nerves and tendons pass through. Hold that position for hours, and tingling or aching can follow.

Fluid in the body can also shift when lying down, adding a little extra pressure. That’s partly why some people find symptoms come on at night or first thing in the morning.

Shaking it out

Many people find shaking or flicking their hand eases the tingling. This is a common response and can help the feeling come back more quickly.

Keeping your wrist straight

Keeping your wrist in a straight, relaxed position at night may help. You could try:

• Resting your hand on a pillow in front of you, rather than curling it under your chin.
• Keeping your hands out from under your pillow.
• Some people find a soft wrist support that keeps the wrist straight helps them at night.

Daytime habits

Typing, using a mouse, gripping a phone and texting all involve wrist bending. Short breaks to stretch your fingers and change position may help your wrist feel easier by bedtime.

Something to try this week

At bedtime, rest your hand flat on a pillow in front of you, and notice whether you wake with less tingling.

What to take away

• Keep your wrist straight and relaxed at night.
• Rest your hand on a pillow rather than curling it under your chin.
• Shake your hand gently if you wake with tingling.
• Take breaks from wrist-heavy tasks during the day.

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