If you’re expecting and finding yourself tossing off the covers one minute and reaching for them the next, you’re not alone. Pregnancy brings remarkable changes to your body’s temperature regulation and sleep patterns. Many moms-to-be feel like their internal thermostat is on overdrive – leading to warmth, night sweats, and restless nights. In this post, we’ll explore the science behind these sensations in a warm, supportive tone. We’ll cover two key areas:
Understanding Thermoregulation During Pregnancy
Pregnancy can feel like an “internal furnace.” Many expecting mothers experience sudden warmth or sweating due to hormonal surges and increased metabolism.
During pregnancy, your body is working tirelessly to support your growing baby – and one side effect is a constant heat surge. It’s common for pregnant women to feel warmer than usual or even experience hot flashes. In fact, up to one-third of pregnant women get hot flash episodes thanks to hormonal changes in early pregnancy (Cleveland Clinic, 2025). These temperature swings aren’t in your imagination – they have real physiological causes:
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Hormonal Heat Waves: Pregnancy hormones dramatically affect your internal thermostat. Progesterone, the key hormone that maintains pregnancy, is also a thermal influencer. Research shows that high progesterone levels promote heat conservation and raise core body temperature (Frontiers in Endocrinology, 2023). At the same time, estrogen levels are surging. While estrogen can dilate blood vessels to help dissipate heat, the overall hormonal rollercoaster often leaves you feeling flushed and sweaty. Obstetricians note that sudden surges of estrogen and progesterone can trigger hot-flash sensations during pregnancy (Cleveland Clinic, 2025). It’s very similar to the hot flashes of menopause – except in pregnancy it’s caused by ramping up hormones rather than dropping levels.
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Metabolic Fires & Increased Blood Flow: Think of pregnancy as a cardio workout that lasts nine months. By the second trimester, your basal metabolic rate (the energy you burn at rest) rises significantly to fuel your baby’s growth. This means your body is running hotter, generating extra internal heat as it metabolizes nutrients for two. To put it in perspective, scientists have found that pregnant women’s resting metabolism climbs substantially and peaks in the third trimester, producing more body heat in the process (Healthline). In addition, your heart is pumping up to 50% more blood by late pregnancy to circulate oxygen to your baby. This greater blood volume tends to warm you up from the inside out. To keep from overheating, your body shunts warm blood toward the skin and triggers more sweating for cooling. (If you’ve noticed you turn red or get clammy more easily, that’s why!) These circulatory changes are healthy and normal, but they can leave you feeling toasty or flushed, especially in a warm room.
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Thermostat Reset in Each Trimester: Interestingly, your internal thermostat isn’t static throughout pregnancy. Early on, many women run a bit hotter. (Progesterone raises your baseline body temp slightly – some moms notice their temperature sits around 99°F (37.2°C) instead of the usual 98.6°F.) One longitudinal study found that maternal core temperature is highest in the first trimester (~37.1°C at 8 weeks) and then gradually declines as pregnancy progresses, reaching a cooler low point a few months after delivery (Acta Physiologica, 2011). In fact, by the third trimester your body has adapted its heat regulation so well that you may actually prefer a cooler room than you did in early pregnancy. The same study noted that at 36 weeks, pregnant women’s comfort “thermoneutral” temperature was 4°C lower than in early pregnancy (Hartgill et al., 2011). In other words, as your baby grows, your body learns to shed heat more efficiently – but you’ll also find you need a cooler environment to feel comfortable. Don’t be surprised if you’re cranking the fan higher as you enter late pregnancy!
It’s worth noting that every pregnancy is unique. While overheating is very common, a few expecting mothers experience the opposite and feel chilly at times (often due to factors like circulation changes or anemia). The big picture, however, is that pregnancy causes major shifts in how your body regulates temperature. Your endocrine system, metabolism, and circulatory system are all adjusting to sustain your baby’s development. The result? You might feel like a walking furnace some days, and your nights might be punctuated by kicks... and kicks of the covers! These changes are natural, but they certainly can make it challenging to get comfortable at bedtime. In the next section, we’ll discuss why maintaining an optimal sleep temperature is so important – especially when you’re pregnant.
The Importance of Optimal Sleep Temperature
A cool, comfortable sleep environment is crucial for restorative rest – particularly for moms-to-be dealing with pregnancy’s nightly discomforts.
We’ve established that pregnancy can turn up the heat in your body. Now let’s talk about why a comfortable sleep temperature matters so much. Getting good sleep during pregnancy is vital for your health (and your baby’s!), yet all that extra warmth and pregnancy insomnia can interfere with quality rest. Optimizing your bedroom climate can make a world of difference.
Your Body’s Sleep–Temperature Connection: Human bodies are wired to cool down at night as part of the natural sleep cycle. In fact, when we fall asleep, our core body temperature drops slightly as a signal to initiate sleep (Cleveland Clinic). If your environment is too hot or too cold, it forces your body to work harder to regulate temperature, disrupting this process. This is especially true in pregnancy, when your baseline temperature is already elevated and your body may struggle to shed heat. Sleep specialists recommend keeping the bedroom cool, dark, and quiet – like a cave – to encourage better sleep. An ideal range is often cited around 60–67°F (15–19°C) for most people (Cleveland Clinic). A comfortably cool room helps signal your brain it’s time to sleep, and it prevents you from overheating under the covers.
Sleep Quality Suffers When You’re Too Warm: Both research and common experience show that being too hot at night leads to more tossing and turning. One scientific review on sleep found that excess heat exposure at night increases wakefulness and decreases time spent in REM sleep (the deep dream stage) (Okamoto-Mizuno et al., 2012). In practical terms, if your bedroom is stuffy or you’re sweating through your sheets, you’re likely to wake up frequently and miss out on the restorative stages of sleep. Pregnant women are already prone to fragmented sleep – thanks to midnight bathroom trips, baby kicks, and general discomfort – so the last thing you need is an improper room temperature adding to sleep disruptions. On the flip side, a cooler environment can help you stay asleep longer and more deeply. By preventing overheating, you allow your body to maintain thermoregulation with less effort, keeping you in those healing slow-wave sleep stages longer. (Being too cold isn’t great either, but studies show heat is usually the bigger culprit behind insomnia in real-life settings (Okamoto-Mizuno 2012).)
Healthy Sleep, Healthy Pregnancy: Achieving a comfortable sleep temperature isn’t just about comfort – it’s about health. Quality sleep is linked to better mood, immune function, and even labor outcomes for expecting moms. Conversely, persistent poor sleep has been associated with higher rates of certain complications. (For example, one study noted that pregnant women who slept less were more likely to develop complications later on (Cleveland Clinic, 2019).) While many factors affect sleep, ensuring your sleeping environment is cool and well-ventilated is an easy win. Staying cool also guards against overheating, which is important in pregnancy – if your core temperature rises too high (over about 102 °F or 39 °C) for prolonged periods, it can be risky for the developing baby (Healthline). That’s why doctors advise pregnant women to avoid hot tubs and saunas. Your comfort and safety go hand-in-hand: a slightly cooler room, breathable nightclothes, and good hydration will not only help you sleep better, they’ll keep your body in a safe temperature zone for baby as well.
So how can you find that just-right temperature balance at night? Start with your thermostat and bedding. Light, moisture-wicking pajamas or a breathable cotton nightgown can prevent sweat buildup. Consider using a fan or adjusting your blankets so you can easily layer on or off as needed. One often overlooked factor is your comforter and bedding material – it should help regulate heat rather than trapping it. (This is where solutions like Sleeping Dove’s comforters come in, designed to adapt to your body’s needs.) By creating a calm, cool sleep sanctuary, you’re setting yourself up for more comfortable nights despite the hormonal storms.
How the Sleeping Dove Comforter Supports Expecting Mothers
Now that we understand the science behind your nightly temperature swings, let’s talk about a solution designed with your body, and your comfort, in mind.
Thoughtfully Engineered for Nighttime Temperature Swings
The Sleeping Dove Comforter isn’t just luxurious bedding — it’s a calming, breathable sleep system that adapts to your body’s changing needs.
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Temperature-Adaptive “Windows”: The patented fold-away panels let you cool off exactly where you need to, without disturbing your partner. Too warm across the chest? Too hot at your feet? Simply fold open a panel and enjoy a lighter layer. A thin cotton sheet that keeps you covered while allowing excess heat to dissipate.
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Natural, Breathable Materials: Made with a soft cotton percale shell and filled with premium down or hypoallergenic alternatives, the Sleeping Dove Comforter is crafted to maximize airflow and wick away moisture. No overheating. No synthetic traps. Just gentle, breathable warmth, when and where you want it.
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No Electronics. No Apps. No Noise. Unlike tech-enabled sleep gadgets, this comforter offers quiet, intuitive control, no lights, no cords, no settings. It’s peace and calm in the form of bedding.
The Gift That Says, “You Deserve to Feel Cared For, Too.”
Pregnancy is a time of giving. Moms-to-be pour so much of themselves into nurturing the life growing inside them. But they deserve to feel nurtured too. That’s where the Sleeping Dove Comforter becomes more than just bedding, it becomes a symbol of care.
Whether you’re shopping for a baby shower gift, a surprise from a partner, or a loving gesture from a grandparent, this is a gift that whispers what every expectant mother longs to hear:
“You deserve rest. You deserve ease. You deserve to feel cared for, too.”
Unlike baby gear that’s outgrown in months, the Sleeping Dove Comforter is designed to support her now, when her body is working overtime, and to remain a cherished staple in the years to come.
Final Thoughts
Pregnancy changes everything, including how you sleep and how you feel in your own skin. As your body adapts to nurture new life, it’s only fair that your sleep environment adapts with you.
The science is clear: managing nighttime temperature is key to deeper, more restorative rest. And with the Sleeping Dove Comforter, that’s finally within reach, naturally, beautifully, and with deep respect for your journey.
Being an expecting mother can feel like running a marathon in your sleep. Your body is working hard and running warm, and it needs a little help to cool down and recover each night. Understanding the physiological reasons behind your temperature swings and sleep discomfort is the first step to managing them. With a bit of environmental tweaking (and the right supportive bedding), you can nurture yourself with the deep, rejuvenating sleep you deserve. After all, a well-rested mom is better equipped to take on the beautiful challenges of pregnancy and motherhood, and you and your little one both benefit from that. Sweet (and cool) dreams!