Side sleeping in pregnancy: a quieter setup

Start with the position you already sleep in

You do not have to sleep in a perfect, rigid position. Most people move during the night. The aim is to make side lying feel supported enough that you can settle, rather than spending hours trying to hold a pose.

A pillow that follows the shape of your body can help you stay comfortable without feeling trapped. The key is to support the places that feel the most stretched or heavy — usually the bump, the lower back and the knees.

Three places that often want support

A small pillow between the knees can keep the hips more level. A little support under the bump can take the feeling of pulling forward off the lower back. And a soft wedge behind you can make it easier to stay on your side without rolling onto your back.

• Between the knees, to keep hips comfortable
• Under or beside the bump, to ease the forward pull
• Behind the lower back, to discourage rolling back

Keep the setup small

A full-body pillow can be wonderful, but it can also push your partner out of bed and make every bathroom trip a negotiation. A compact pillow that stays where you put it is often easier to live with, especially in a double or queen bed.

Pobopobo is 65 × 42 cm, with an adjustable gap from 2 cm to 21 cm. It is designed to sit under the bump and behind the back, not to wrap around your whole body. That means less rearranging, and more room for the person next to you.

Make it part of your wind-down

Set your pillow up before you get tired. A few seconds of adjusting the gap, fluffing the fill and settling the pillow where you need it can make the whole night feel less effortful.

If you are experiencing persistent pain, numbness, reflux or trouble sleeping, speak with your midwife, doctor or physiotherapist. This article is general information, not medical advice, and Pobopobo is a comfort pillow rather than a medical device.