Carpal tunnel syndrome is a condition in which the median nerve, which extends from the hand along the entire forearm, undergoes compression. As a result, the patient complains of a number of unpleasant symptoms, such as pain in the hand and wrist, numbness, tingling, and an inability to perform certain fine motor activities. If pain is interfering with sleep, you can make some simple routine changes to improve the situation. if you don't get any results, you should treat the cause of the pain either at home or by seeing a doctor who should allow you to sleep.
Steps
Method 1 of 4: Change the way you sleep
Step 1. Put on a brace
One of the simplest remedies to be able to sleep better with carpal tunnel syndrome is the use of the brace, so that you cannot bend and flex your wrist while you sleep.
- Depending on the type of activity that usually causes you pain, you should also use the brace during the day.
- You can buy one at a pharmacy or your doctor may suggest you go to an orthopedic technician to make your own.
Step 2. Don't sleep on your side
Although more evidence is needed, it appears that sleeping on the side carries a greater risk of developing this syndrome, possibly because the wrist is compressed in this position. If you typically sleep this way, try to adjust to your supine position to avoid putting extra stress on your forearm.
Step 3. Support your arm while you sleep
It is important to pay attention to the position that the upper limbs assume while you rest and to evaluate if this can worsen the disorder; avoid sleeping with your arm under your body or pillow, as this may increase the pain.
Raise it on pillows to relieve tension and reduce pain. If you sleep on your side, make sure the "diseased" limb is high; place the pillow in front of you by resting your affected wrist and hand on it. You may need to experiment with pillows of different thicknesses before finding the most comfortable position
Step 4. Keep your arm straight
Bending the elbow may increase the compression of the nerve and consequently aggravate the symptoms; as much as possible, try to keep the limb straight all night.
You can also wrap a towel around the joint so that it is more difficult to fold it. this simple "trick" might help you get used to it
Method 2 of 4: Treating Pain in the Middle of the Night
Step 1. Apply ice
Cold therapy reduces swelling and, consequently, suffering; keep the ice pack on your wrist for 15-20 minutes.
- If you wake up regularly to have to put on ice, you should try applying the compress every day before bed.
- You should also do this throughout the day.
Step 2. Apply some pressure to your wrists
You can find quick relief from symptoms, including pain, numbness, and tingling, by stretching and squeezing your hand and wrist. When the pain keeps you awake, use the technique below, focusing on the pressure points:
- Extend your forearm but keep your elbow bent.
- Use your other hand to push your fingers downward by spreading the sore wrist; hold the position for 15 seconds.
- Always use your "sound" hand to push your thumb and index finger down for 15 seconds.
- Close your hand into a fist and look at the inside of the wrist; you should notice a small gap between the bones and tendons. Place the thumb of your other hand in this space and apply pressure for 30 seconds; you should notice that you are automatically prompted to open your fist (this is a completely normal reaction).
- Place the base of the opposite index finger on the back of the hand at the crease of the wrist. Take note of where the tip of your index finger falls and apply pressure in this very area using your thumb as you lift your arm; continue lifting and holding pressure for 30 seconds.
Step 3. Try the medications
Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) provide relief for people with carpal tunnel syndrome; they are able to control pain, swelling and you should take them regularly before bed to avoid symptoms or as needed when you have difficulty sleeping due to the disorder.
- Aspirin, ibuprofen and naproxen sodium are NSAIDs.
- Discuss the dosage with your doctor and never exceed the recommended dosage.
Step 4. Shake your hand
Sometimes the syndrome causes numbness in the hand when you accidentally lie on your wrist. If you notice that you are losing tactile sensitivity, stand up and lightly wave your hand for a minute; usually this simple gesture is enough to restore normalcy and go back to sleep.
Step 5. Sleep in a warm room
Any factor irritating the wrist nerves can trigger symptoms. Carpal tunnel syndrome can be caused or aggravated by cold weather, so it is important that the bedroom is not too cold. sleeping in cold temperatures reduces blood flow to the hand causing nerve compression.
Method 3 of 4: Making Lifestyle Changes
Step 1. Do some wrist exercises
Targeted stretching helps relieve pressure on the nerve and, consequently, pain. Try to do 10 repetitions of the exercises described below at least once a day:
- Keep your arms stretched out in front of you with your palms facing down;
- Bend your wrists in your direction so that the ten fingers point towards the ceiling; hold the position for 5 seconds;
- Relax and straighten your wrists;
- Close both hands tightly into fists;
- Bend your wrists so that the ten fingers are pointing towards the floor and stay that way for 5 seconds;
- Relax and straighten your wrists; wait 5 seconds before repeating the entire sequence.
Step 2. Practice yoga
Try to incorporate this activity into your regular routine, as it has been shown to help reduce carpal tunnel symptoms and strengthen hand muscles at the same time.
If you don't want to take a yoga class at the gym or studio, you can purchase videos or search for some free ones online; afterwards, you can practice it at home whenever you can
Step 3. Avoid activities that aggravate the situation
As far as possible, do not perform movements that make the syndrome worse; if you can't limit certain activities (especially typing on the computer), get ergonomic devices that reduce the strain on the wrist. Below is a list of some movements that trigger median nerve pain:
- Activities that put a lot of pressure on the base of the palm (such as push-ups).
- Tasks that require constant repetitive wrist movement (video games, computer typing, sewing).
- Jobs where you have to tighten your grip a lot (using garden shears).
- Activities that expose the hands to vibrations (using power tools).
Method 4 of 4: Get Medical Treatment
Step 1. Get hand therapy
Your doctor may recommend hand physiotherapy, a motor re-education program that focuses only on the hands and wrists. You must regularly go through a series of sessions and perform different exercises designed to strengthen muscles and reduce pain.
The therapist may also teach you exercises to do at home between appointments; if you really want the situation to improve, it is essential to respect his instructions
Step 2. Give the injections a try
If you need pain relief but are not ready to undergo surgery, discuss localized injections with your doctor. this solution temporarily alleviates suffering.
- Steroid injections are usually given.
- In some cases, botulinum toxin is also effective.
Step 3. Try acupuncture or cupping
If you are looking for a way to relieve pain without the use of drugs, you can give these practices a try. Both are based on the theory that there are multiple pressure points on the body that can be stimulated to control pain.
Acupuncture involves the use of small needles, while during cupping several glass cups are placed to create a suction force on the points to be stimulated
Step 4. Undergo surgery
For most patients, the operating room is "the last resort", but if the syndrome severely interferes with your daily life and other remedies do not lead to any results, surgery may be the best solution. Discuss the risks and benefits with your doctor to see if it is appropriate to proceed with this treatment.
- The debridement procedure involves cutting the tissue surrounding the median nerve to release it from pressure.
- There are two types of surgery for carpal tunnel syndrome: open, which involves a 5 cm incision, and endoscopically, which is performed through two small cuts; in this second case, postoperative pain and recovery are reduced.
- It may take several months to fully recover from the operation; however, you should experience immediate symptom relief right after the procedure.
Step 5. Consider starting a weight loss program
Obesity is related to carpal tunnel syndrome: by losing weight you can therefore reverse the symptoms. Remember to discuss this with your doctor before making any drastic changes to your diet.
