You wake with your arm bent tightly under your pillow, and your elbow aches. Sometimes your little finger feels tingly too. The way we hold our arms in sleep can put more strain on the elbow than you might expect.

Bent elbows for hours

Many people sleep with their elbows tightly bent, with hands tucked under the pillow, under their chin or across their chest. Holding the elbow bent for hours can leave it feeling stiff and achy by morning.

A bent elbow also stretches the nerve that runs along the inside of the elbow, the one you hit when you knock your “funny bone”. Research has found that bending the elbow increases pressure on this nerve. This is why some people wake with tingling in their ring and little fingers.

Keeping your elbow straighter

Keeping your elbow loosely straight at night can help. You could try:

• Resting your arm on a pillow in front of you, rather than tucking it under your head.
• Wrapping a towel loosely around your elbow, which makes it harder to bend it fully while you sleep.
• Avoiding sleeping with your hand under your cheek or pillow.

Lying on your elbow

Lying on your side can press on the elbow underneath, especially if your arm is tucked under your body. Moving that arm forward onto a pillow can take the pressure off.

Daytime habits

Leaning on your elbows at a desk, or holding a phone with your elbow bent for long calls, can add to elbow aches. Changing these habits during the day may help your elbow feel easier at night.

Something to try this week

Wrap a towel loosely around your elbow at bedtime, and notice whether it aches less in the morning.

What to take away

• Keep your elbow loosely straight at night.
• Rest your arm on a pillow in front of you.
• Try a loosely wrapped towel to stop your elbow bending fully.
• Avoid leaning on your elbows during the day.

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