Hand falls asleep at night: can your pillow play a role?

If one of your hands regularly falls asleep at night, it is often related to pressure on a nerve. Possible triggers include a bent wrist, a trapped arm, or the position of your neck and shoulder. Your pillow can play a role, but it is only one of several possible factors.

What could be causing it?

• Wrist: Your hand is under your head or under the pillow, and your wrist is bent.
• Arm: You are lying on your arm, or your shoulder is pressing on it.
• Neck and shoulder: Your neck bends sideways, or your shoulder is cramped.
• Health-related causes: Irritated nerves in the wrist or neck can also be behind it. Only a doctor can determine that.

Could my pillow be responsible?

The right pillow height depends on your body measurements, your sleeping position and your mattress. Your pillow should bring your head and cervical spine into one line and leave room for your shoulder. If it is too low, your head sinks down. If it is too high, your neck bends sideways. Either can lead you to change position unconsciously during the night, for example by pushing your arm under the pillow.

A pillow that does not suit you can influence your posture, but it does not have to be the cause. To find out how to tell if a pillow does not suit you, read Pillow too high or too low. Height is especially important when you sleep on your side; you can read more in Pillows for side sleepers.

How does Pillowise approach this?

In his physiotherapy practice, Thijs van der Hilst was unable to recommend a suitable pillow to patients with neck complaints. So he developed a measuring method, which became Pillowise. It is based on three measurements:

1. Shoulder width: around the curve of your back, with the tape measure not pulled tight.
2. Neck circumference: once all the way around your neck.
3. Neck length: from the bottom of your ear to the shoulder point.

Your sleeping position (back, side, stomach) and your mattress (soft, medium, firm) are added to this. From these, an algorithm selects one of six sizes. Each size has its own colour: pink, orange, green, blue, red and purple. You can find more background in Which pillow for neck tension? Choosing a pillow height that suits you.

A Pillowise pillow is not a cure. We do not promise that your hand will stop falling asleep afterwards. What we do is make sure your pillow height suits your body.

When should you have it checked by a doctor?

If your hand falls asleep often, hurts, feels weak or tingles during the day as well, have it checked by a doctor. The same applies if it wakes you up at night. We do not give treatment advice here. If you suddenly experience paralysis, speech problems or severe pain, call emergency services.

So: do you need a new pillow?

Not necessarily. If your hand only rarely falls asleep and you lie comfortably on your pillow, you do not need to change anything. If you often find your pillow too high or too low, a measurement is worthwhile. It helps you choose a pillow height that suits your body. If your hand keeps falling asleep, have it checked by a doctor.

Work out your size yourself with PillowScan, or find a retailer near you who will measure for you.

Thijs van der Hilst, physiotherapist (non-practising)
Inventor of Pillowise