How to dress your baby for sleep: TOG rating guide

You can read about how to dress baby for sleep with this baby sleeping bag guide and check what TOG rating for baby sleeping bags is best according to the room temperature.

At a glance

• Dress your baby for sleep based on room temperature to keep them comfortably warm – not too hot or cold.
• You can use TOG-rated sleeping bags to choose the right warmth level.
• Follow safe sleep guidelines including placing your baby on their back on a mattress in a cot with nothing else in it (no blankets, no toys, no pillows).
• Feel your baby’s chest or back for temperature to ensure they are comfortable throughout the night.

Why dressing your baby correctly for sleep matters

Getting your baby dressed correctly for sleep is crucial.

• Babies cannot regulate their body temperature as well as adults.
• Being too cold can disrupt sleep and lead to your baby waking frequently.
• If your baby is too hot they will overheat. This has been linked to a higher risk of sleep-related issues which can be fatal. The risk of SIDS (Sudden Infant Death Syndrome) is higher in babies who get too hot.  For more details about SIDS, visit the Lullaby Trust.    

Safe sleep tips every parent should know

• Avoid your baby getting too hot or cold. Keep your baby comfortably warm, not hot or sweaty. The recommended room temperature for babies is between 16-20°C. A room thermometer is essential to check your baby’s room temperature and keep them safe.
• The NHS recommends that your baby sleeps in the same room as a parent for at least the first six months. They should sleep in their own separate sleep space (e.g. a cot or Moses basket).
• Lie your baby on their back to sleep.
• Have a firm, flat, waterproof mattress only in the cot.
• Keep their cot completely clear – no pillows, no duvets, no bedding, no cot bumpers and no toys.

What should newborns wear to bed?

Dressing your baby for sleep doesn’t have to be stressful.

By understanding TOG ratings, monitoring room temperature, and watching for signs of discomfort, you can help your baby sleep safely and soundly.

Should you use blankets or a baby sleeping bag?

In the UK, loose blankets are not recommended.

Baby sleeping bags are strongly recommended.

Why are baby sleeping bags recommended? 

Sleeping bags are recommended because they:

• Help stop your baby from wriggling down and covering your baby’s face. If your baby’s head is covered, this can lead to overheating and suffocation.   

• Keeps your baby’s temperature consistent throughout the night.
• Prevents kicking off bed covers.   

What is a TOG rating?

TOG stands for Thermal Overall Grade. It is an industry recognised standard for measuring how warm a baby sleeping bag or other garment is.

Newborns as well as older babies should follow UK TOG guidance.

The lower the TOG rating the lighter, thinner the fabric. The higher the rating the warmer, thicker the sleeping bag.   

The temperature of the room your baby is sleeping in (not the outdoor weather) is what you must pay attention to.  

Baby sleeping bag guide

What tog sleeping bag for baby?

Your baby’s sleeping bag should be: 

• 0.2 TOG for a room temperature between 24°C to 27°C. 
• 0.5 TOG for a room temperature of 24°C+.
• 1.0 TOG for a room temperature between 20°C-24°C.

• 1.5 TOG for room temperature between 17°C-22°C
• 2.5 TOG for a room temperature between 16°C-20°C.
• 3.5 TOG for a room temperature below 16°C.

Can I add a layer of clothing instead of changing the TOG of a sleepbag?

• Sleeping bags with the correct TOG are safer for babies than adding layers of clothing. Avoid over-layering.
• Dressing your baby in two 1.0 tog sleep bags does not make a 2.0 tog outfit and is dangerous because air gets trapped between layers and increases warmth.

How to dress baby for sleep (appropriate to room temperature)

The guidelines below recommend safe layering combinations of sleeping bags and what clothes you can wear underneath the sleep bag for specific room temperature ranges.  

 For 27°C + (hot room)

• No sleep bag.
• Just a nappy.   

For 24°C- 26°C (warm room), your baby can wear:

• 0.5 TOG sleeping bag.
• Short-sleeve bodysuit or just a nappy underneath.

20–24°C (moderately warm  room), your baby can wear:

• 1.0 TOG sleeping bag.
• Short-sleeve bodysuit underneath.

16–20°C (Ideal temperature range), your baby can wear:

• 2.5 TOG sleeping bag.
• Long-sleeve bodysuit or sleepsuit (footed) underneath.

 Below 16°C (Cool Room), your baby can wear:

• 3.5 TOG sleeping bag.
• Long-sleeve bodysuit + sleepsuit underneath.

Baby sleeping bag guide: What size should a baby sleep bag be? 

Many High Street retailers highlight the age range for baby sleeping bags.     

Age	Weight/ Size
Newborn (0–1 month)	5–8.5 lb/ Very Small
1–3 months old	8–13 lb / Small
3–6 months old	13–19 lb / Medium
6–9 months old	19–24 lb / Large

How many baby sleep bags should I get?

It may be useful for you to have at least two sleep bags for each tog rating that is appropriate to the size of your baby. This way, while one sleep bag is in the laundry, you can use the other for your child.

What is the difference between a sleep bag and a swaddle?

What is a baby sleep bag?

A baby sleeping bag (often called a baby sleep sack) is a wearable blanket that zips up around the baby. Their arms are free, and it’s mainly used to keep them warm and safe during sleep without loose blankets.

What is a swaddle?

A swaddle is when you wrap a baby snugly in a blanket (or a purpose-made swaddle wrap) with their arms tucked in. It’s designed to mimic the tight feeling of the womb and helps calm newborns and reduce the startle reflex. Swaddling is usually only used in the first few months, until the baby starts trying to roll.

• It is advised parents stop swaddling as soon as your baby shows signs of trying to roll, or by about 8 weeks old – whichever comes first. Once a baby can roll, a swaddle becomes unsafe because they might roll onto their stomach and they won’t be able to use their arms to lift or reposition their head. 

Can my baby wear a hat to sleep?

No. Babies regulate heat through their heads. Hats can cause overheating indoors. Remove your baby’s hat when they are indoors. 

Signs your baby is too hot or too cold

To check for signs that your baby is hot or too cold, place your hand on your baby’s chest or back, not their hands or feet.

Signs your baby is too hot

• Sweaty neck or back.
• Damp hair.
• Flushed cheeks.
• Rapid breathing.

 Signs your baby is too cold

• Cool chest or back.
• Restlessness.
• Waking frequently.

As well as having a room temperature thermometer in the room your baby is sleeping in, you can accurately check your baby’s temperature, by placing a thermometer under your baby’s arm. 

It is a good idea to start thinking about kind of nursery you would like for your child as many nurseries have waiting lists. You can also read about how to find a nursery. If you are wondering what local childcare is available for your child, you can compare and find nurseries near you at daynurseries.co.uk.

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