What is a TOG rating?
How do I know if may baby is waking because they are too hot or too cold?
It is true that babies can’t regulate their body temperature?
How can I keep my baby warm through the whole night?
The answers to these and other common questions about dressing your newborn, baby or toddler for sleep…
A great rule of thumb is to dress your baby in one layer more than you are comfortable in, in the same sleep space.
The ideal room temperature for sleep is 18-20°C. It is a good idea to have a room thermometer so you can dress your child appropriately for the temperature of their sleep space.
What is a TOG rating?
Clothing, infant sleeping bags and swaddles are given a TOG rating according to the warmth they provide. TOG stands for Thermal Overall Grade. It is a way of measuring the thermal insulation of a product. The higher the TOG rating, the warmer the product is.
0.5 TOG is equivalent to one layer of T-shirt fabric or 2 layers of sheets.
1 TOG is about the same as 1 light blanket or 2 layers of T-shirt weight fabric.
2.5 TOG normally has some sort of filling and is warmer, better in temperatures 20°C or under.
3.5 TOG is only for room temperatures below 16°C .
You can use my chart to help you choose the best TOG rated sleeping bag and as a guide for what to dress your child in for each different temperature.
What if my baby is swaddled?
If you are swaddling your baby remember to include the swaddle as an extra layer or 2 when working out what to dress your baby in. Most swaddles will have a TOG rating. As a guide, a muslin swaddle wrapped around twice is 2 layers, the Miracle Blanket is also 2 layers (so the equivalent of 1 TOG).
In a room 20-22°C just a swaddle (wrapped around twice, or with a rating of 1 TOG) and a singlet suit are needed. The swaddle replaces the 1 TOG sleeping bag recommended for that temperature. If necessary, you can put a sleeping bag under your baby’s swaddle to keep them warm. Put the swaddle over the sleeping bag so that the sleeping bag cannot be pushed up over baby’s face if they wriggle out of their swaddle.
To keep baby cooler in summer you can swaddle them with their legs free. Check out my video on the ‘penguin swaddle’ for really warm days.
Is my child too hot or too cold?
You can check when they wake during the night, when you feed them, or get them up in the morning. Place your hand under their sleep clothes, on their skin, on their back or tummy. They should feel nice and warm, not hot and sweaty, not sticky or cold. Do not use temperature of hands and feet as a guide, they are often a lot cooler than the rest of the body- we want to test their core. It doesn’t affect a baby’s sleep if their hands are cold.
Babies can’t adjust to temperature changes as well as adults.
Babies, toddlers and most pre-schoolers do not have the physical skills or the understanding to make changes to prevent them from becoming too hot or too cold. We are responsible for doing this for them. Our core body temperature is at its lowest at 3-5am. The external temperature is lowest just before sunrise. If your child is waking at this time do a quick check to determine if their wake up was due to being cold.
IMPORTANT TO NOTE- A baby will not wake if they are too hot. As overheating is a SIDS risk please be careful not to overheat your child. Start with less layers and add more if needed. Regularly check how warm your baby is in bed. Do not use a hat or hood as this can cause a baby to overheat. They regulate their temperature through their head and face.
Ways to regulate room temperature
Black out blinds are not only amazing at creating a dark sleep environment, they also keep the room cooler in summer and warmer in winter. A standing fan set to oscillate past the cot can be great when the room is very hot. Use a timer so that it turns off automatically later in the night when the temperature drops. In winter an oil or column heater with a thermostat can be used- with caution of course.
Why use a sleeping bag?
Something I highly recommend! A sleeping bag is safer than blankets, doonas, sheets and duvets. Anything loose in a baby’s sleep environment becomes a risk for suffocation or strangulation. Sleeping bags are not just for babies- they are great even up until the age of 3. As babies learn to roll, crawl and stand, their blankets and sheets will not remain on them for long! Until the age of 3 very few children have the ability to pull up a blanket or doona to adequately cover themselves, so often wake during the night because they are cold.
If you choose the correct TOG rated sleeping bag, then no other bedding is needed. It is safer to use a sleeveless sleeping bag, it can prevent overheating by not trapping in as much heat.
A sleeveless bag is more versatile, so is the most economical option. If you live somewhere very cold- regularly under 16°C then a bag with sleeves may be a better option.
What is the best fabric for sleep wear / sleeping bags?
Natural fibres- Merino wool, cotton, bamboo, silk, linen. Merino wool is the best option because it is more forgiving in the temperature range you can use it in and it helps to regulate temperature. You don’t have to worry as much about getting the clothing underneath it perfect. Using natural fibres will allow your child’s skin to breathe and will absorb any moisture. Merino wool in particular is known for wicking moisture away from the skin. This stops a sweaty child waking later from being cold and clammy.
The Sleep Store has a very comprehensive guide to help you choose a sleeping bag.
If you feel you need to add a blanket, use one made from a heat regulating natural fibre such as Merino wool or cotton. Make sure your baby is positioned at the foot of the cot, tuck the blanket in firmly under the mattress on both sides and the end of the cot and never past your baby’s shoulders. This will guard against having the blanket ending up over baby’s face.
Eliminate difficulty with sleep due to being too warm or too cold by checking the temperature of your child’s sleep environment, choosing the correct TOG rated sleeping bag and dressing them appropriately for that temperature. Use my guide! If in doubt, just check your child’s temperature by touching the skin on their back or tummy any time they wake. Choose natural fibres, it is harder to get it wrong! One layer more than you would need is always the best place to start when working out how to dress your child for sleep.