How to Sleep Better when Pregnant in Summer Months

Photo of pregnancy bump

How to Sleep Better when Pregnant in Summer Months

Sleeping in the hotter months can be annoying and difficult in normal times. But when you are pregnant it is that much harder. Not only are you battling with the heat, but you also may have heart burn, aches and pains from the baby growing and simply getting less comfortable with a bump. And that’s just to name a few.

In this post we will discuss how you can get a better night’s sleep when you are pregnant during the hot, summer months. 

Stay Cool

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This may be the most obvious one, but it is even more important when you are pregnant. After conception, your body temperature goes up by approximately one degree, which often means you will feel heat much more than other people. So, make sure you have a constant flow of cool air circulating your room and ensure your bedding is not restrictive or heavy to keep as cool as possible.

Also, avoid exercise, caffeine and hot baths or showers 2-3 hours before bed to try and keep your temperature stable. You could also have a cold flannel nearby to place on your face to cool down. 

Consider your Clothing

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During the summer months it’s especially important to consider your clothing, both in the daytime and at night. Make sure they are loose fitting, lightweight and allows you to move around as much as you need to.

A light cotton material is always best for the summer months as it helps to keep you cool and isn’t restrictive. 


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Okay, so we know this may be difficult when you are hot and bothered and pregnant, but one of the best ways to get a better sleep is to try and relax before bed.

You could try some light yoga, listen to calming music or use a pillow spray or oil burner. Experiment with different calming methods to see what works for you. A relaxed mind will help you have a relaxed body to ease the tension and stress away so you can sleep deeper and more peacefully. 

Make Sure you Have the Proper Support

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To help you sleep during the summer months make sure your body is properly supported in bed. This way your body will be more relaxed and you won’t be arching or stretching to get comfortable.

Special pregnancy pillows are great for supporting the body – and for many people a real game changer for better sleep! 

Also, invest in comfortable pillows for your head and neck. You are likely to have enough aches and pains from the baby, so make yourself as comfortable as possible. 

Set Yourself a Nightly Routine

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If you don’t have one already, try and set yourself up with a routine so your body will know when it is time for bed. This can consist of the usual habits, brushing your teeth, freshening up, washing your face.

Then incorporate something in to help you relax and avoid using electronic devices to help your body shut down and your mind relax. After a while, the routine will become natural and your body will automatically understand it is time to sleep, making it easier to fall into a deep slumber. 

Buy a Fan...or Two

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This is one of the best pieces of advice we can give, fans can be a blessing on a hot summer night. Make sure you have one in your room for those humid nights when there is no wind or air flowing. If you want to make the air colder you can even place a bowl of ice in front of the fan. When the air flows over the ice it will help to lower the temperature, giving you a cheap alternative to an air conditioning unit. 

Getting a good night’s sleep is very important when you are pregnant, especially during the hotter, summer months. The process of growing a human consumes a lot of energy, so you need to rest more to ensure your baby is happy and healthy.

1 year ago
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