How to Sleep Better When You Have Hand or Wrist Pain

It’s hard to rest when your hands won’t let you. Whether you’re recovering from surgery, managing arthritis, or dealing with nerve issues like carpal tunnel syndrome, hand or wrist pain at night can make falling—and staying—asleep feel impossible.

But sleep is essential for healing. Without it, inflammation can worsen, stress increases, and recovery slows down. The good news? A few simple adjustments can reduce discomfort and help you rest easier.

Why Pain Gets Worse at Night

You may feel fine during the day, only to be woken by tingling fingers or throbbing wrists in the middle of the night. This happens for a few reasons:

• Wrist positioning: Many people unknowingly sleep with their wrists bent, which compresses nerves and irritates tendons.
• Fluid build-up: Lying down can cause swelling in injured tissues, increasing pressure in the hand or wrist.
• Lack of movement: Stillness during sleep can cause stiffness or inflammation to settle in.

If your hands fall asleep before you do—or wake you up multiple times a night—these patterns may sound familiar.

Tips for Reducing Night-Time Hand Pain

1. Adjust Your Sleeping Position

Try sleeping on your back with your arms at your sides. This reduces pressure on your wrists and shoulders. If you’re a side sleeper, avoid curling your wrists under your body or head. Use a small pillow or rolled towel to keep your wrists in a neutral position.

2. Use a Night Splint (If Advised)

Wearing a soft splint at night can help keep your wrist straight while you sleep. This is especially helpful for conditions like carpal tunnel syndrome or post-surgical healing. Splints reduce pressure on the median nerve and prevent painful wrist bending.

Only wear a splint if recommended by your therapist. A poorly fitted one can make things worse.

3. Elevate Your Arm Slightly

Propping your arm on a pillow can reduce swelling by improving circulation. This works particularly well after surgery or during flare-ups of arthritis or tendinitis.

4. Avoid Triggers Before Bed

Repetitive hand use in the evening—like texting, scrolling, or cooking—can aggravate symptoms. Give your hands time to rest before sleep, just as you would your mind.

5. Create a Calming Sleep Routine

Pain feels worse when you’re tense. A calming bedtime routine can help ease both stress and physical symptoms. Warmth also relaxes muscles—soaking your hands in warm water before bed can reduce stiffness and improve comfort.

When to Seek Extra Support

If your pain is getting worse, waking you nightly, or interfering with your recovery plan, it’s time to speak with a hand therapist. Ongoing night pain can signal an underlying issue that needs more than home care.

At Hands for Living, we’ll help identify the cause of your discomfort and design a plan that supports both healing and sleep.

Sleep and Recovery Go Hand in Hand

Better sleep isn’t just a bonus—it’s a vital part of recovery. By making small changes to your sleeping habits and addressing the root causes of discomfort, you can rest easier and heal more efficiently.

If hand or wrist pain is keeping you up, we’re here to help you get back to restful nights and stronger days.