Carpal tunnel syndrome—a condition that can be excruciatingly painful, and tricky to manage!
But can we overlook this and not care so much?
Definitely not!
For a long time, my uncle kept wondering how to sleep with carpal tunnel syndrome, as the sudden tingling sensations troubled him through day and night. Only until, we figured, we could try a few things out. And hence, we summed it all up into a brief blog, sharing things you can do to sleep with carpal tunnel syndrome.
So, buckle up, and let’s read on!
Understanding Carpal Tunnel Syndrome
Before we discuss how to get a good night’s sleep with carpal tunnel syndrome, we must understand what Carpal Tunnel Syndrome is. Carpal Tunnel Syndrome or CTS occurs when the median nerve, which runs from your forearm into the palm of the hand, is pressed or squeezed at the wrist. While it may start with mild sensations, when unattended, it can lead to numbness, tingling, weakness, and pain in the fingers and hand.
And as concerning as it may sound—these are some of the primary reasons why carpal tunnel syndrome needs attention!
Ideal Sleeping Positions: How to Sleep With Carpal Tunnel Syndrome?
In a number of cases, a CTS case may worsen while sleeping in an inappropriate position. Hence, one of the best ways to sleep peacefully with carpal tunnel syndrome is to find the right sleeping position. To make the selection easier for you, we have listed out a bunch of them:
1. Sleeping On Your Back
Sleeping on your back with your arms by your side is often recommended for individuals with Carpal Tunnel Syndrome.
This position helps keep the wrists in a neutral, relaxed position, reducing the pressure on the median nerve.
2. Fetal Position
Curling up in the fetal position can also be beneficial.
Place a pillow between your knees and tuck your hand under the pillow to keep your wrist in a neutral position.
3. Elevate Your Hands
Propping your hands up on a pillow or using a specially designed wrist support pillow can help alleviate pressure on the wrists, reducing discomfort during the night.
Invest in Ergonomic Bedding
The right bedding can make a significant difference in managing Carpal Tunnel Syndrome symptoms while sleeping.
1. Ergonomic Pillows
Opt for pillows that support the natural curvature of your neck and spine.
Contour pillows that conform to the shape of your head and neck can help maintain a comfortable sleeping position.
2. Supportive Mattress
Invest in a mattress that provides adequate support for your body. Memory foam mattresses are known for their ability to conform to body shape, offering comfort and support.
3. Wrist Splints
Wearing wrist splints during sleep can help keep your wrists in a neutral position, preventing excessive bending or flexing that may exacerbate Carpal Tunnel Syndrome symptoms.
Temperature and Sleep Environment
Creating a comfortable sleep environment is essential for managing CTS-related discomfort.
1. Maintain a Cool Room Temperature
Keep your bedroom cool, as warmth can sometimes increase inflammation and discomfort. Use breathable bedding materials and consider using a fan to regulate the temperature.
2. Dim the Lights
Create a relaxing atmosphere by dimming the lights before bedtime. Reduced lighting signals to your body that it’s time to wind down, promoting a smoother transition into sleep.
3. Limit Electronic Devices
The blue light emitted by electronic devices can interfere with the production of melatonin, a hormone essential for sleep. Limit screen time before bedtime to ensure a more restful sleep.
Nighttime Stretching and Exercises
Incorporating gentle stretching and exercises before bedtime can help alleviate tension and promote relaxation.
1. Wrist Flexor Stretch
Gently stretch the wrist flexors by extending your arm in front of you, palm facing down.
Use your opposite hand to apply gentle pressure on your fingers, holding the stretch for 15-30 seconds.
2. Neck and Shoulder Rolls
Release tension in the neck and shoulders with slow and controlled rolls.
This can help improve overall body comfort and reduce the risk of waking up with stiffness.
3. Finger Tapping
Lightly tap your fingers on a soft surface, such as a pillow or mattress, to stimulate blood flow and alleviate stiffness in the fingers and hands.
Wrapping up
Carpal tunnel syndrome can add several troubles and inconveniences to your day-to-day life. However, with the right approach, you can learn to manage the pain and figure out how to sleep with carpal tunnel syndrome. Once, you find answers to such concerns, you can ease pain and improve your wrist health.
Through this blog, I tried my best to educate you regarding carpal tunnel syndrome and its management measures. Hopefully, you found this helpful. Moving further, for more joint health tips, stay tuned to SupportiveJoints.com.
