What Temperature Is Suitable for Sleeping During Pregnancy

If you’re pregnant and losing sleep, the thermostat is one of the easiest things to try first. Many pregnancy sleep guides suggest that cooler is better, as long as it doesn’t feel freezing—especially if you deal with hot flashes during pregnancy.

The hard part is that nights don’t feel the same for everyone. Instead of chasing one “perfect” number, think of sleep temperature as a range you can match to how you feel.

Bedroom temperature ranges that show up in pregnancy sleep guides (60–72°F)

These are the temperature targets that come up again and again in pregnancy sleep advice. Use them as options, not a single rule.

• 60–68°F

One guide suggests hovering in this cooler band to keep the room comfortable for sleep.

• 60–67°F

Another guide recommends setting the thermostat in this slightly narrower range.

• 68–72°F

A snippet points to this as an ideal range for sleeping—on the warmer side, but still not “hot.”

• Below 67°F / 19°C

One guide says keeping the bedroom below 67°F (19°C) if possible is an optimal sleep temperature range, and it’s especially helpful for people who tend to feel too warm.

So what should you pick? Keep reading. The best choice depends on whether you’re mainly struggling with feeling overheated (often linked to hot flashes) or waking up feeling too cold.

How to choose your target temperature based on symptoms (hot flashes vs feeling too cold)

Start with what your body is telling you at night.

If you’re getting hot flashes during pregnancy

Hot flashes can come on suddenly and leave you feeling hot, sweaty, and uncomfortable. In that case, cooler temperatures tend to help most. If this is you, try one of the colder options:

• Start with 60–68°F, or
• If you run warm a lot, consider 60–67°F, or
• If you want the “cool to the point of feeling stable” option, go for below 67°F / 19°C

Even if you don’t know the exact trigger, the pattern is the same: a cooler bedroom makes it easier to settle when your body spikes in temperature.

If you feel chilly or you wake up cold

Some pregnant people do better with a slightly warmer room, especially if they don’t sweat as easily.

• Consider 68–72°F

You can also stay in a middle zone and adjust with layers. For example, you might choose a sleep temperature that isn’t too low and then use a lighter blanket on top.

If you’re not sure

If you want a starting point that tends to work for many people who feel warm at night, begin with:

• 60–67°F or 60–68°F

Then adjust based on how you feel during the night or two. Pregnancy sleep is already a lot. The goal isn’t perfection—it’s comfort you can actually keep.

What “cool at night to use the bathroom” implies for setting the thermostat

You may have seen advice about keeping things cool at night so you can get up and use the bathroom more comfortably. In practice, that usually means:

• You’re not just trying to sleep through the night.
• You also want the room to feel okay when you get out of bed, since you’ll notice the temperature more during those brief wake-ups.

Instead of making the room so cold that you’ll dread getting out of bed, aim for a cool, sleep-friendly range and then handle small comfort shifts with your setup (blankets, breathable fabrics, and possibly socks if you tend to run cold).

In other words, use a range like 60–68°F or 60–67°F if you’re prone to feeling warm, and keep your layers flexible so night bathroom trips don’t feel like a shock.

Is AC bad for pregnancy? What the top tips focus on instead

If you’re wondering, “Is AC bad for pregnancy?” the sleep advice you’ll see doesn’t treat AC as automatically unsafe. Instead, it stays practical: keep the bedroom cool within the recommended sleep temperature ranges.

What do the tips emphasize?

• Temperature control matters more than the method
• The goal is comfort during sleep, especially if you deal with hot flashes during pregnancy

So the simplest takeaway is this: if using AC helps you reach a comfortable range (like 60–68°F, 60–67°F, or below 67°F / 19°C), it’s doing what the sleep advice is asking for—cooling your bedroom so you can rest.

And if you’re worried about drafts or feeling too cold, you don’t have to choose between “too hot” and “too cold.” Adjust the thermostat and use layers to stay comfortable.

How to stay cool while sleeping pregnant (bedroom + clothing + pre-bed cooling habits)

Staying cool isn’t only about the thermostat. These moves go well with the sleep temperature range recommendations.

Bedroom changes

• Set your thermostat within one of the suggested ranges: 60–68°F, 60–67°F, 68–72°F, or below 67°F / 19°C.
• If you wake up sweaty or overheated, adjust toward a cooler setting within those options.
• If you wake up too cold, adjust toward a warmer setting or add a light layer.

Bedding and clothing

Pregnancy sleep tips often lean toward comfort choices that help you avoid overheating. A few easy ones:

• Choose breathable sleepwear (light, comfortable fabrics).
• Use blankets you can adjust easily, so you’re not stuck dealing with “too hot” all night.
• If you get hot flashes, choose options that won’t trap heat against your skin.

Pre-bed cooling habits

If you tend to run hot in the evening, try a simple cooling routine before sleep:

• Aim for a calm wind-down so you’re not overheating right before bed.
• If you’ve been moving around and you feel warm, give yourself a short cooldown before getting into bed.

Nothing about this needs to be fancy. The point is to start the night comfortable, instead of constantly chasing temperature changes at 2 a.m.

What to do if you can't sleep at night during pregnancy (start with the sleep environment)

If you can’t sleep at night during pregnancy, start with your environment. When your body feels too warm—or suddenly too hot—it can be hard to settle, even if you’re tired.

Try this first:

• Make the bedroom cool using one of the recommended ranges (for example, 60–67°F or 60–68°F).
• If hot flashes often make you uncomfortable, leaning toward below 67°F / 19°C may help you feel more steady through the night.
• If you feel cold, choose 68–72°F and adjust bedding rather than pushing the room colder.

Then check a few basics:

• Are you wearing something that traps heat?
• Is your blanket setup easy to remove or add?
• When you get up (even briefly), does the room feel tolerable?

A lot of pregnancy sleep trouble isn’t “bad sleep luck.” It’s often your body reacting to comfort factors, and temperature is one of the biggest you can control.

What is an unsafe temperature to sleep in? When to be cautious

The good news is that the sleep guidance you’re seeing doesn’t give a specific “unsafe number” cutoff. What it does give is a clear direction: aim for the cool, sleep-friendly ranges instead of letting your room stay hot.

So how should you think about “unsafe” here?

• You’re generally in the safer zone when you stay within the recommended cool sleep temperature options like 60–68°F, 60–67°F, or below 67°F / 19°C.
• If you’re prone to hot flashes during pregnancy, don’t ignore overheating. Be cautious with extreme heat and steer toward cooler settings that help you feel more comfortable.

If your bedroom feels uncomfortably warm, adjust instead of waiting it out. Pregnancy sleep tips point you toward cooler comfort for a reason—especially if you get hot flashes.

Quick checklist for a cooler, more comfortable sleep setup during pregnancy

Use this as a tonight checklist. Choose what fits how you usually feel.

• Pick a temperature range to try
• Hot flashes / feel overheated: 60–68°F, 60–67°F, or below 67°F / 19°C
• Feel chilly: 68–72°F
• Set the thermostat and don’t overcorrect
• Move within the options above rather than making huge jumps.
• Choose breathable sleep clothing
• Light, comfortable, and not heat-trapping.
• Use adjustable bedding
• You can remove or add layers if you wake up warm or cold.
• Plan for night bathroom trips
• Keep the room cool enough for sleep, but not so cold that getting up feels miserable.
• Do a short pre-bed cooldown
• Especially if you tend to feel warm right before bed.
• Re-check after a rough night
• If you’re sweating, go cooler within the listed options.
• If you wake up cold, go warmer or add a light layer.

Use the checklist to set your bedroom temperature and cooling routine tonight, then adjust based on how you feel during the night.