Temperature, bedding, and sleep
dressing your baby for a restful night
As parents today, we have access to more research and knowledge about baby care than ever before—including how to dress them for sleep!
Understanding Baby Sleep and Temperature
The Red Nose Guidelines emphasise that overheating a baby can be dangerous. However, babies who are too cold may also struggle to sleep well, waking frequently due to discomfort. This leads to a common question most parents will find themselves asking at bed time: Should I adjust the room temperature or change what my baby is wearing?
Interestingly, Red Nose Guidelines do not specify an ideal room temperature for babies. Instead, they suggest dressing your baby according to the room’s conditions.
We generally recommend maintaining a room temperature of 20-24°C in summer and 16-20°C in winter to keep conditions stable and prevent sudden temperature drops between 3:00-5:00 a.m.
What to Consider for a Baby’s Nursery Temperature
Several factors influence the ideal nursery temperature:
Location & Climate – Parents in colder regions may need to keep the room warmer, while those in humid or hot areas should also consider ventilation.
Room Size & Air Circulation – Studies indicate that using a fan can lower the risk of SIDS. One study found that using a fan in a baby’s room reduced SIDS risk by 72%, with an even greater benefit in warmer environments.
How to Monitor Room Temperature
Many baby monitors come with built-in thermometers, but they can provide varying readings. The placement of the monitor also matters—a device positioned high on an external wall may not reflect the actual temperature around the baby’s sleep space.
A Simple Guideline
Try not to over complicate it! Think about how you dress for bed. If you’re comfortable in light pj’s and a sheet, your baby may need a similar level of warmth. If you’re using thicker sleepwear and blankets, consider layering your baby’s sleepwear accordingly.
Practical Tip: Feel your baby’s chest or the back of their neck—they should be warm but not sweaty or clammy. Rather than stressing over small temperature fluctuations, use your own comfort as a guide.
Dressing Your Baby Safely for Sleep
Swaddles and sleep sacks are great choices for keeping your baby cosy and safe. Here’s why:
Promotes Safe Sleep – Eliminates the need for loose blankets, which pose a suffocation risk.
Maintains Warmth – Provides consistent coverage, even if your baby moves a lot at night.
Encourages Sleep Readiness – Acts as a cue that signals bedtime, making routines more predictable.
Limits Movement – Helps prevent entanglement in cot bars and discourages climbing.
When to Use Swaddles and Sleep Bags
Swaddles: Suitable from birth until 4-5 months, or when your baby begins rolling.
Sleeping Bags: Can be used from 4-5 months up to toddler (around 3 years old).
Choosing the Right Sleep Sack
TOG ratings help determine the right sleep sack based on room temperature:
0.2/0.3 TOG: Best for 24-26°C
1.0 TOG: Ideal for 21-24°C
2.5 TOG: Suitable for 16-22°C
3.5 TOG: Recommended for 14-20°C
Fabrics like cotton and bamboo are preferable, as they allow airflow and prevent overheating, unlike synthetic materials such as polyester.
With so many factors to consider, dressing your baby for sleep can feel overwhelming. By maintaining a stable room temperature and selecting the right sleepwear, you can create a comfortable environment that supports restful sleep for your little one.
