🛏️How to learn to sleep on your side – step by step
✅1. “Tactical” pillows
Large pillow in front of the abdomen – prevents rolling forward
Pillow between the knees – reduces strain on the pelvis and lower back
A small pillow behind the back stabilizes the lateral posture.
💡Pregnancy pillows (U-shaped or C-shaped) provide perfect support for the body.
✅2. Choose the right side
Left – recommended for liver problems, GERD, pregnancy, digestive disorders.
Right side – may be more comfortable for some heart conditions (consult a doctor!).
✅3. Orthopedic pillow
The height is chosen according to the width of the shoulders so that the neck and spine remain in one line.
✅4. Medium-firm mattress
Too soft → you “sink”, it is difficult to hold the side pose.
Too hard → pain in the shoulder and pelvis.
✅5. Stomach sleeping constraints
Sleep with a tennis ball sewn into the back of your pajamas: this prevents you from turning over.
There are special training vests.
✅6. Transition progressive
Sleep on your side; if you turn over during the night, no problem, continue.
In 2-3 weeks the body gets used to it.
🧘Bonus Habits Before Bed
A warm shower or bath – relaxes the muscles
Chamomile or lemon balm tea
No screens before bed – to avoid falling asleep “in a bad position” with your phone
