The ERGO Protocol
  Ergonomic positioning • Respiratory optimization • Guided alignment
• Orthopedic strategies
A precision focused program for people whose sleep is being disrupted by pain, poor positioning, or airway issues
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Start Sleeping BetterSleep posture plays a critical role in breathing, joint stress, and overnight recovery. The ERGO Protocol teaches you how to evaluate and adjust sleep position, pillow setup, and body alignment to reduce discomfort, support easier breathing, and improve overall sleep quality. Using ergonomic positioning, guided alignment strategies, and orthopedic principles, this step-by-step program helps real people move out of pain, sleep more comfortably, and wake up feeling better—regardless of sleep position or life stage.
Clinically Reviewed & Advised
The Sleep Coaching Institute™ programs are developed and reviewed with input from experienced medical and rehabilitation professionals to ensure scientific accuracy, safety, and real-world clinical relevance.
Some of our top clinical advisory contributors include:
Martin Mwangi, MD
Sleep Medicine Physician and Neurologist, UCLA trained
Specializing in neurological sleep disorders, insomnia, and brain-sleep regulation
Allyson La Barbara, MD, FAAP
Board-Certified Medical Doctor
Specializing in ADHD, neurodevelopment, and nervous system regulation
Dennis Zacharkow, PT
Physical Therapist and Spinal Rehabilitation Specialist, renowned for his work with the Mayo Clinic
Author of Posture Fallacies and the classic textbook Posture: Sitting, Standing, Chair Design and Exercise, and developer of YogaBack™, an evidence-based spinal support technology advancing posture science and spinal biomechanics
These advisors help ensure our sleep posture, recovery, and coaching education reflects both modern medical science and practical clinical experience across multiple disciplines.
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Sleep Aligned, Wake Up Refined!
- Stop waking up sore. Learn the alignment strategies that reduce mechanical strain during sleep — the root cause of most “mystery” morning pain
- Support your spine the right way. Master back and side sleeping setups that decompress your joints and reduce tension
- Improve your breathing and circulation at night. Better posture means better airflow, less collapse, and less irritation
- Build confidence in your sleeping position. Know exactly how to adjust pillows, angles, and support so your sleep feels stable and comfortable
What's Included In The Course...
Lesson 1
Sleep Posture Foundations
Sleep postures are the longest positions your body holds each day, often 6-8 hours at a time. When alignment is off, that's hours of cumulative strain affecting everything from breathing to recovery. In this lesson, you'll learn:
- The mechanical origins of common morning pain (neck, shoulders, back, hips)
- How nighttime positioning affects muscle tension, joint pressure, and spinal disc loading
- Why alignment matters for breathing quality, circulation, and airway patency
Lesson 2
Positioning for Back, Side, and Combination Sleepers
Learn the basic principles for maintaining alignment in the common positions. In this lesson, we cover:
- How to set up neutral head and neck alignment to reduce tension
- Strategies to Improve Airway Openness and Breathing Cycles
- What to do with your arms, legs, and shoulders in each posture
- Sleep tools such as specialized pillows and wedges, + DIY options
Lesson 3
Stomach Sleepers, Pregnancy, and PAP Users
These circumstances are often overlooked, yet are critical to get right if you find yourself in them. In this lesson, you’ll learn:
- If You Sleep on Your Stomach: How to Transition—or Sleep More Safely for Now
- Pregnancy: Positioning strategies across different stages
- PAP Devices: Adaptive techniques for comfortable, effective sleep