The Perfect Sleeping Positions to Fix Common Body Problems

Night_Hawk - Blogger
The Perfect Sleeping Positions to Fix Common Body Problems


Patrick Allan

The amount of sleep you get every night is important, but what's even more important is that the sleep you're getting is good sleep. If you have aches, pains, indigestion, or tend to snore, these are the positions that can help cure what ails you.

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This helpful graphic from The Wall Street Journal points out some common trouble spots and how you can adjust the way you sleep to make sure you have sweet dreams. Back pain? Try a pillow between your knees. Acid Reflux or indigestion? Elevate your head with some more comfy pillows or a few bricks under your bed's legs. Don't waste your precious sleeping hours by forcing yourself to sleep uncomfortably. For more information on how your sleeping position can affect you, check out the complete Wall Street Journal article at the link below.
Find the Perfect Sleep Position | The Wall Street Journal via Best Infographics


Night_Hawk - Blogger
Find the Perfect Sleep Position

Stomach, Back or Side? How You Slumber Can Aggravate Pain, Prevent the Body From Bouncing Back

By Sumathi Reddy

[video]<iframe frameborder="0" scrolling="no" width="512" height="288" src=""></iframe>[/video]

Tossing and turning all night to find that perfect sleeping position? WSJ's Sumathi Reddy joins Lunch Break with new findings on which positions could help you rest up more efficiently. Photo: Getty Images.

Tossing and turning all night to find that perfect sleeping position?

Experts say there is no one right way to sleep. But for people with certain types of pain and medical conditions, there are positions that can help keep problems from getting worse and may even alleviate them. In some cases, sleeping in the same position night after night can itself create pain, such as neck or shoulder problems.
"It's important that people take time to think about how they position themselves when they sleep," said Peggy Brill, a Manhattan orthopedic physical therapist. "Rest is important for the muscular skeletal system to recover" from the day's stresses, she said. "The proteins get back into the muscles, there's rejuvenation of the body, so you want to be in a healthy anatomical position when you sleep."

The most common sleeping position is on the side57% of us at least start the night in that position, according to a nationwide survey of more than 2,000 people performed for mattress maker Tempur-Pedic TPX +0.89% North America. That's followed by the back17% of people opt for this positionand the stomach, 11%. Most of the remaining respondents said their position when they first go to bed varies each night.
View Graphics

Moving around during the night is common. Videotaped sleep studies have found that adults might change their position between three and 36 times a night, with the average person switching about a dozen times. The tendency to shift in one's sleep decreases with age.

Each sleep position has benefits and disadvantages, although sleeping on the stomach generally isn't recommended because it can constrain the neck. Lying flat on your back, for instance, may be good for the lower back but can exacerbate digestive and breathing problemsand snoring.

"You want to make sure that your joints are not being excessively compressed or muscles put in abnormally shortened or stretched positions," said Mary Ann Wilmarth, chief of physical therapy at Harvard University Health Services.

Dr. Wilmarth said that always sleeping in the same position can cause problems. Consistently compressing the body on one side or stretching another side over time can create an imbalance and result in soreness or pain in that area or exacerbate an existing condition.

In general, for most painful conditions, experts say choosing a mattress that isn't too firm or soft is ideal. Something that conforms to your body without creating pressure points works best. And surrounding yourself with multiple pillows usually helps. Getting comfortable when you sleep is important because a lack of sleep can cause joint inflammation and lowers your pain threshold, experts say.

Sometimes the right sleep position changes. Maurine Netchin, 65 years old, used to sleep on her stomach when she was younger. In recent years, the Manhattan resident started sleeping on her left side to avoid light streaming through a window. With the help of Ms. Brill, the orthopedic physical therapist, Ms. Netchin discovered that sleeping on her left side was aggravating an old injury to the rotator cuff in her left shoulder. She now sleeps on her right side hugging a full-length body pillow between her knees. The position allows her to keep her left shoulder and arm in a neutral position, akin to sitting in a chair with arm rests.

Here are some common conditions that may be helped by specific sleep positions.
Enlarge Image


People change their body position an average of 11 to 13 times a night, videotaped sleep studies have shown. Getty Images

More About How We Sleep

Obstructive sleep apnea/snoring. Stay off your back, sleep specialists say. This potentially dangerous sleep disorder results in breathing interruptions caused by a blockage or narrowing of the airway, often resulting from the tongue or tissue in the throat collapsing. It's often accompanied by snoring. Roughly 10% of sleep apnea patients can be cured by changing their sleep position, said Eric Olson, co-director of the Mayo Clinic's Center for Sleep Medicine in Rochester, Minn. While there are many sleep products designed to keep people off their backs, Dr. Olson and other experts recommend sewing a tennis ball onto the back of your night shirt to avoid rolling on to your back. And for people who want to stay on their back, he suggests elevating the head by at least 30 degrees or using a wedge pillow.

Acid Reflux. Sleeping on your side can help this condition, commonly known as heartburn. Back sleeping can pose problems because the head isn't elevated relative to the stomach so gastric contents can bubble up to the esophagus or back of the throat. Another solution is to prop up your head with pillows or to raise the head of the bed by two to four inches by placing bricks or large books under the front legs, sleep experts say. Some studies suggest that sleeping on your left side is better than the right in terms of alleviating reflux, but experts say the evidence isn't conclusive.

Back pain.
The rule of thumb for many back problems is that sleeping on the back is the most comfortable. Keep a neutral position, with your spine aligned as if standing straight. Avoid flexing forward, for instance, by sinking into a mattress that is too soft, or bending backward, said Nick Shamie, associate professor of orthopedic surgery at University of California, Los Angeles and spokesman for the American Academy of Orthopaedic Surgeons.

For people suffering from lumbar spinal stenosis, in which nerves are pinched in the lower back, lying in any position can create significant pain except, perhaps, when the knees are bent.
"When these people are sleeping, whether on the back or side, they like to bend their knees because that brings their legs up and opens up the back of their spine," said Dr. Shamie. Spinal stenosis patients often place a pillow under their knees when sleeping on their back or between their legs if sleeping on their side. Adopting a fetal position while sleeping also helps ease pain for many patients, he said.

Shoulder pain.
Avoid sleeping on the side with the painful shoulder. Sleep on your back with a small pillow to support the bad shoulder. Or, if you sleep on the other side, hug a pillow.

Also, if the neck isn't adequately supported, you could get compression of the nerves that go from the neck to the arm, said Harvard's Dr. Wilmarth. "That's when you can get numbness or tingling, usually with the compression of a nerve from the sleeping position," she said.

Neck pain.
Avoid sleeping on your stomach, experts advise people with this condition. Turning the neck to the side compresses the joints. "Sleep on your side or back," Ms. Brill said.

Also, use a pillow that is as thick as the space between your neck and shoulder, and position it above the shoulders so they don't become hunched, she said. "You want a soft down pillow or something similar that you can kind of bulk and put into the hollow of your neck and support your head," Ms. Brill said.
Joseph Feinberg, director of the physiatry, or rehabilitative medicine, at the Hospital for Special Surgery in Manhattan, suggests supporting the neck.
This helped Loli Wu, 45, an investment banker in Manhattan, who said he used to wake up with horrible neck cramps. Dr. Feinberg diagnosed a herniated cervical disc, the result of years of imperfect posture.
In addition to physical therapy, Dr. Feinberg suggested Mr. Wu use a rolled towel in his pillowcase. "Since doing that I have not had a reoccurrence of the neck cramps," Mr. Wu said. "I stick to it religiously now."
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Mechanical Monster

Senator (1k+ posts)
داہنی کروٹ نیک لوگ سوتے ہیں
باہنی کروٹ حاکم اور بادشاہ سوتے ہیں تا کہ کھانا ہضم کر سکیں
سیدھی کروٹ سونا نبیوں کی سنت ہے نبی سوتے ہوے بھی وحی کے لئے تیار رهتے تھے
الٹی کروٹ سونا شیطان کا کام ہے


Night_Hawk - Blogger
Can I sleep on my left side sometimes ?

Praise be to Allaah.

The Prophet SAWS (peace and blessings of Allaah be upon him) used to sleep on his right side, putting his right hand on his right cheek, and this is what the Prophet SAWS (peace and blessings of Allaah be upon him) recommended others to do.

According to a saheeh hadeeth narrated from al-Baraa’ ibn ‘Aazib, the Prophet SAWS (peace and blessings of Allaah be upon him) said: “When you go to bed, do wudoo’ as if for prayer, then lie down on your right side…” (Narrated by al-Bukhaari, al-Wudoo’, 239). The Sunnah is to put one’s right hand under one’s cheek.

It was narrated that Hudhayfah (may Allaah be pleased with him) said, “When the Prophet SAWS (peace and blessings of Allaah be upon him) went to bed at night, he would put his hand under his cheek, then say, ‘Allaahumma bismika amootu wa ahyaa (O Allaah, in Your name I die and I live).’ Then when he woke up he would say, ‘Al-hamdu Lillaah alladhi ahyaanaa ba’da ma amaatanaa wa ilayhi al-nushoor (Praise be to Allaah who has brought us back to life after causing us to die, and to Him is the resurrection).’” (Narrated by al-Bukhaari, 6314).

Ibn Hajar said: The right side is singled out for a number of reasons, such as: this lets a person wake up more quickly; it also allows the heart to lean towards the right hand side. Ibn al-Jawzi said: the doctors have stated that this position is more beneficial to the body. They said to start by lying on the right for a while, then turn over to the left, because the former aids peristalsis and sleeping on one’s left side facilitates digestion.

Al-Nawawi said: this hadeeth mentions three acts that are Sunnah, the first of which is doing wudoo’ before going to sleep. If one already has wudoo’, there is no need to repeat it, because the aim is to go to sleep in a state of tahaarah (purity). The second is to sleep on one’s right side…
This indicates that sleeping on one’s right side is Sunnah, and if a person does that to follow the example of the Prophet SAWS (peace and blessings of Allaah be upon him), he will be rewarded for that. Sleeping on one’s left side is permitted, but one misses out on the reward for following the Sunnah. And Allaah knows best.


Night_Hawk - Blogger
Whether we are among those who love to sleep at the most opportune moment or those sleep-deprived individuals who desire nothing more than for the head to hit the pillow, perhaps the last thing on our minds is a checklist before sleeping, FOR sleeping! Yet for something we spend roughly one-third of our lives doing, and with no guarantee of waking up the next morning, it is a good idea to give it some thought. Let us understand the etiquette of sleeping from the holy perspective given through the Ahlul Bayt (peace be upon them), and make worthwhile adjustments in our sleeping habits as we strive to align each and every aspect of our lives with their teachings. [h=4]Time of Sleeping[/h] Allama Muhammad Baqir Majlisi mentions in his book Tahdhib al-Islam, that it is undesirable to sleep between true dawn (when the time for Fajr salat sets in) and sunsrise, between Maghrib and Isha, and after Asr prayer. In fact, it is narrated from Imam Ja'far as-Sadiq (peace be upon him) that sleeping during the morning hours is inauspicious and lessens livelihood. However, it is recommended to have a short nap before Dhuhr prayers during summer.
There are numerous other traditions which discourage sleeping in the early hours of the day. For those of us who stay up late and consequently cannot help but sleep through these early hours, the obvious solution is to get into the habit of sleeping on time! The following narration related from the Holy Prophet (peace be upon him and his progeny) will surely be a good source of motivation to do so – he has told us we should remain awake during the night only in three cases: for Salatul Layl (the Night Prayer), for the recitation of the Holy Qur'an and for studying, and for a newly-married bride who arrives in her husband's house.
[h=4]Position of Sleeping[/h] Numerous traditions have related that it is recommended to sleep on the right side while facing the Qibla and keeping the right hand placed under the right cheek. Sleeping on the left side or lying on the stomach is Makruh and thus should be avoided.
Imam Ali (peace be upon him) narrates that there are four ways of sleeping: Prophets sleep with their eyes open, awaiting revelations from Allah; believers sleep reclining on the right side, facing the Qiblah; worldly kings and princes sleep reclining on the left side; and Satan and those who follow him sleep on their stomachs.
It follows from another tradition that Imam Ali advised that sleeping on one's stomach is so undesirable that if one sees a person sleeping in such a position, he should be woken up and not allowed to sleep this way.
[h=4]Performing Wudhu[/h] Imam Sadiq has said that a person who performs Wudhu before getting into bed, his bed becomes as good as a mosque. If he forgets to perform Wudhu and remembers it later on, he may perform Tayyamum on the sheet with which he is covering himself. If then, after performing Wudhu or Tayammum, he sleeps while doing Dhikr, his sleep will be as good as prayer.
This tradition reflects Salman al-Farsi's response to the Holy Prophet when he asked who among his companions fasts all year round, spends the entire nights in prayers, and completes the Holy Qur'an every day. All but Salman al-Farsi remained quiet, who replied: "I fast for three days in every month, and Allah says for every virtuous deed, the reward is multiplied ten times: thus my fasts each month are equal to 30 fasts. I recite Surah Tawheed three times daily, and I heard the Holy Prophet say that whoever recites Surah Tawheed once gets the reward of reciting one third of the Qur'an, and whoever recites it three times gets the reward for reciting the entire Quran. As for spending the entire night in prayers, I have heard from the Holy Prophet that sleeping in a state of Wudhu is equal to standing up the entire night in prayers."
Subhan'Allah, from the simple act of performing Wudhu before going to sleep, we can be blessed with the reward of an additional seven (or more or less) hours worth of prayers each day!
[h=4]Accounting Our Deeds[/h] According to narrations, the person who goes to sleep without accounting for his/her daily deeds is not among the followers of the Ahlul Bayt! The Imams have highly encouraged us to reflect on our deeds before going to sleep and particularly remember the sins we may have committed during the day. It is especially important to ask Allah for forgiveness of our sins, because we never know if we will even awaken from our sleep the next morning. Keeping that thought in mind, and with the help of Allah and a little bit of will power, we can hopefully refrain from committing those undesirable deeds in the future.
[h=4]Duas before Sleeping[/h] The Prophet once told Lady Fatima (peace be upon her) to recite the entire Qur'an, perform one Hajj and one Umrah, make all the believers pleased with her, and receive the intercession of all the Prophets before going to bed every single night. When she asked how such a feat could be accomplished, he taught her that reciting Sura Tawheed three times would be equivalent to the reward of reciting the whole Qur'an, reciting Tasbehaat Arba three times would equal the reward of one Hajj and one Umrah, asking for the forgiveness of the believers will make all of them pleased with her, and sending peace and blessings upon the Prophets would guarantee her their intercession on the Day of Judgment!
Imam Sadiq has said, "One who starts the night with the Tasbih of Lady Fatima (recites it before going to sleep) will be counted among those men and women who remember Allah much."
Other recommendations include:

  • Reciting the du'a Yaf'alullaahu Maa Yashaau Bi Qudratihee, Wa Yahkumu Maa Yureedu Bi Izzatihee is said to earn the reward of 1000 units of prayer.
  • Imam Sadiq has said that for the one who recites Surah Qadr and Surah Tawheed eleven times each before going to bed, his sins will be pardoned during the next fifty years!
  • Imam Baqir (peace be upon him) has said that the supplication which must not be missed before going to bed is: A'udu Li-Nafsee Wa Ahlee Wa Maalee Bi-Kalimaatillahit Taammaati Min Kulli Shaytaanin Wa Haatin Wa Min Kulli A'ynil Laammatin. Translation: "I safeguard my life, my family, and my property with complete words of Allah from every devil, harmful animal, and evil eye."
  • Imaam Sadiq said that anyone who recites this Du'a three times while going to sleep will be cleansed of sins as if he has been born again: Al-Hamdulillaahil-Ladhee Alaa Faqahar, Wal Hamdu Lillaahil-Ladhee Batwana Fa Khabar, Wal Hamdu Lillaahil-Ladhee Malaka Fa Qadar, Wal Hamdu Lillaahil-Ladhee Yuhyil Mawta Wa Yumeetul Ahyaa'a Wahuwa Alaa Kulli Shay'in Qadeer. Translation: "All praise if for Allah Who is High and possesses Mastery; all praise is for Him only, Who is hidden but well aware of everything; all praise if for Allah Who is the Master and has all power; all praise is for Allah Who raises up the dead and makes the living die; and He holds power over everything."
These are only a few of the many recommended supplications to be recited before sleeping. A more comprehensive list can be found here.
[h=4]Cleanliness[/h] Several traditions also narrate that the Holy Prophet has said, "Sweep the beds at the time of sleeping, so that any harmful insects settled in it may be thrown away and you may remain safe from harm." It is a good idea to sweep your pillow also!
The Holy Prophet also advised that at the time of sleeping, hands should not be greasy or smeared with food, or else Satan will over sway and may cause the person to become mad. It is further advised to brush one's teeth, go to the bathroom, and to cleanse oneself from sweat and unpleasant odors before sleeping.
[h=4]Disadvantages of Excessive Sleeping[/h] Imam Sadiq said that there are three things to which Allah bears enmity: excessive and unnecessary sleeping, laughing without a proper cause, and eating when the stomach is full. He also said that the first disobedience of Allah which people committed lies in the following six things: love of the world, love of kingdom, love of women, love of food, love of ease, and love of sleep.
It is also narrated from Imam Baqir in a Hadith al-Qudsi that Prophet Musa (peace be upon him) prayed to Allah: "O Allah, who among the people do you bear enmity most?" He was replied, "O Musa, that man who sleeps from night till morning like a dead man and spends the whole day in rubbish matters."

The narrations in this article are taken from Allama Muhammad Baqir Majlisi's book Tahdhib ul-Islam, as well as from


Chief Minister (5k+ posts)
سیدھی کروٹ سونا نبیوں کی سنت ہے نبی سوتے ہوے بھی وحی کے لئے تیار رهتے تھے
الٹی کروٹ سونا شیطان کا کام ہے

داہنی کروٹ نیک لوگ سوتے ہیں
باہنی کروٹ حاکم اور بادشاہ سوتے ہیں تا کہ کھانا ہضم کر سکیں

Good Conscious good sleep the first natural principle

Mechanical Monster

Senator (1k+ posts)
سیدھی کروٹ سونا نبیوں کی سنت ہے نبی سوتے ہوے بھی وحی کے لئے تیار رهتے تھے
الٹی کروٹ سونا شیطان کا کام ہے

داہنی کروٹ نیک لوگ سوتے ہیں
باہنی کروٹ حاکم اور بادشاہ سوتے ہیں تا کہ کھانا ہضم کر سکیں

Good Conscious good sleep the first natural principle

Actually I quoted a saying of Hazrat Ali (A.S) but I did not mentioned that in my post because I do not remember the reference.
The principal you described, guides towards mental condition for good sleep whereas my point describes best physical position for good sleep. They are parallel and no comparison is possible, I think....