Sleeping during the hot summer months can be a pain, but it gets that much harder when you are pregnant. Pregnancy comes with a rise in body temperature, thanks to faster metabolism, more blood volume, and hormonal fluctuations. After all, you are growing a human there, and your body must work harder.
While that is fine and all, it’s practically impossible to sleep when you are sweating and feeling stuffy. Add to that the other pregnancy complications like heartburn, body aches, and general discomfort, and it’s not hard to see why so many pregnant women are sleep deprived.
Looking for tips on how to sleep better when pregnant during summer? You’ve come to the right place.
How to Sleep Better when Pregnant in Summer Months
1. Create a Cool Sleep Sanctuary
Studies show that cooler temperatures help us drift into a successful slumber. Ideally, your thermostat should read 60-67 degrees Fahrenheit, and you can go even lower when pregnant. However, since lowering the temperature too much can cause freezing, supplement with a ceiling or floor fan to get more airflow and coolness in your room. If it helps, put a bowl of ice next to the fan, so it blows the cold air all over the room.
Another way to create a cool sleeping environment is to replace your normal sheets with cooling sheets. These are made of bamboo or cotton, and they are 3-4 degrees cooler than regular sheets. Moreover, they wick away the moisture and humidity, leaving you cool or dry all night.
We recommend staying without covers for at least those hot months, but if you have to, go for a cooling blanket as well or just a sheet. You know how you put a hot bottle in bed to warm the covers? You can do the opposite of this during summer by putting ice in a bottle or an ice pack and hiding it in bed. We love doing this to keep the legs cool because they seem to get hotter than other body parts.
2. Wear Loose and Breathable Clothes
Your pajamas can make your life easy or hard, depending on how breathable and heavy they are. Summer and pregnancy is not the time to wear those cute silk pajamas or tight stuff. You want light-colored, cotton/linen fabrics that absorb less heat and preferably wick away heat. Anything loose and breathable is your friend, even if it doesn’t look so fashionable.
3. Have a Relaxing Night Routine
Stress and anxiety increase your body temperature and make it hard to fall asleep. To avoid this, we recommend having a relaxing bedtime routine that not only relaxes you but also cools your body. For example, you can have a cold bedtime snack like a frozen yogurt/fruit smoothie or a cold fruit. Follow this up with 5-10 minutes of yoga or meditation or maybe just reading a book with your feet in cold water. A routine puts your body on notice that it’s time for bed, so it starts to shut down slowly.
Cooling Pregnancy Pillow for Cool Summer Pregnancy
Do you need a cooling pregnancy pillow during summer? Without a doubt. It should be part of the cool sleeping sanctuary we created at the beginning. A cooling pregnancy pillow serves two purposes; one, it provides the much-needed support for your back, tummy area, shoulders, and legs so you can get into a comfortable sleep position. Secondly, it comes into direct contact with your body, thereby cooling you as well.
The PharMeDoc Pregnancy Pillow – Our Top Pick
Regular pregnancy pillows may be fine when it’s not so hot, but you need one that will cool your body down during summer. The PharMeDoc Pregnancy Pillow is our best pick because it comes with a special cooling cover that draws heat from you and disperses it away. The cover stays cool to touch throughout, and it really feels good on your neck, cheeks, and legs where it’s touching your skin directly.
If you are among the lucky many who struggle with back pain during pregnancy, this pillow will serve you in many ways. First, the cooling sensation comes in handy when the back feels like it’s on fire, and you can use the detachable extension when sitting down. The pillow also offers full-body support, especially the back side, snuggling you like a bear.
Once you put the lower tongue of the pillow between your knees, it elevates your hips and aligns your spine, ensuring your back and hips are comfortable and pain-free. The fact that you can remove and wash the cooling cover anytime means you will have a fresh pillow every day.
There are a lot of things we love about summer! The beautiful flowery dresses, the backyard barbecues, and the beach vacations. However, you could quickly experience the worst time of the year as a pregnant woman in the summer (especially in the third trimester). Mama, treat yourself with light summer dress, and cooling pillow for maximum comfort!
And I am inviting you to visit another post that I wrote specially for summer pregnancy , here: 5 Tips for Surviving a Summer Pregnancy