As the weather has noticeably turned colder, it’s time to think about how your little one is dressed for bedtime. During the winter months, keeping babies and toddlers warm enough is essential for restful, uninterrupted sleep—but it’s important not to overheat them. Overheating or getting too cold can both contribute to restless nights, early wake-ups, and even safety risks. Ensuring that your child is dressed in layers and appropriately for the room temperature is key to creating a safe and cosy sleep environment.
If your little one wakes up earlier than usual or seems unsettled, it could be a sign they’re too hot or cold. Babies and toddlers are especially sensitive to temperature changes. Signs that they may be cold include curling up into a ball, lying on their front, or clenching their fists to conserve warmth. Here, we’ll cover the best practices for dressing your baby or toddler for a winter’s night, based on safe sleep advice from The Lullaby Trust.
Dressing Babies for Winter Sleep
To keep babies comfortable through the colder nights, The Lullaby Trust recommends dressing your little one in layers, with the help of a well-fitted sleep sack. Adjusting the thickness of the sleep sack, or its TOG rating, based on room temperature helps regulate your baby's body temperature.
TOG Ratings and Sleep Sacks
Sleep sacks come in different TOG (Thermal Overall Grade) ratings, which indicate how warm the sack will keep your baby:
2.5 TOG: Suitable for room temperatures up to 20°C.
1 TOG: Ideal for room temperatures between 18°C and 24°C.
0.5 TOG: Best for warmer rooms above 24°C.
For example, if your baby’s room is around 18°C, a 1 TOG sleep sack should be comfortable, while a 2.5 TOG would be more appropriate for a room closer to 16°C. Overdressing can lead to overheating, so choose layers accordingly.
Key Tips for Safe Sleep
Use a Well-Fitting Sleep Sack: Make sure the sleep sack fits snugly around the shoulders to prevent slipping down while leaving enough room for free movement at the legs. No extra blankets are needed with a sleep sack.
Avoid Weighted Products: Avoid weighted blankets, swaddles, or sleep sacks for babies under one year. These can restrict movement, hinder self-regulation of body temperature, and increase SIDS risk.
No Hot Water Bottles or Extra Bedding: Avoid using hot water bottles, electric blankets, or any additional bedding, as these can lead to overheating. A warm, breathable environment is the safest.
Regular Room Temperature Checks: Ideally, keep the room between 16°C and 20°C (60°F to 68°F) to help your baby sleep soundly. If the room is too cold, adjust their sleep sack TOG rating and add light clothing layers instead of additional blankets.
Signs Your Baby Might Be Cold
If your baby wakes up earlier than usual, or if they curl up tightly or lie on their front, it could indicate they’re cold. Babies often scrunch up to conserve warmth, so if you notice these signs, consider adding a layer, such as a long-sleeve onesie or switching to a thicker sleep sack.
Keeping Toddlers Warm at Night
Once your child transitions to a toddler bed, dressing them for sleep becomes easier as they can use a light duvet or blanket. However, it’s still essential to ensure they stay warm without overheating.
Opt for a Toddler-Friendly Duvet
For toddlers, a duvet with a lower TOG rating (around 4–4.5 TOG) provides warmth without being overly heavy. Look for breathable materials like cotton or wool, which help regulate body temperature throughout the night.
Dress in Layers
A two-piece pyjama set with a long-sleeved top and footed pyjama bottoms can help keep toddlers warm without extra blankets. If the room is particularly cold, you can add a short-sleeve vest underneath. Layering allows you to adjust their clothing based on room temperature, helping avoid overheating.
Consider a Sleep Sack for Toddlers
If your toddler tends to kick off blankets at night, consider using a toddler-sized sleep sack. These come in similar TOG ratings as baby sleep sacks and keep your child comfortably warm even if they don’t stay under their duvet.
Breathable Socks for Chilly Feet
Cold feet can sometimes wake toddlers in the middle of the night. If your toddler complains about cold feet or wakes early, try putting on a pair of lightweight, breathable socks. Look for socks made of cotton or merino wool, which help retain warmth without trapping excess heat, unlike synthetic fabrics which can cause sweating. Breathable socks can make a big difference, keeping your toddler cosy and comfortable.
Conclusion
As the temperatures drop, dressing your little one for bed appropriately is key to ensuring they sleep soundly through the night. Babies and toddlers are particularly sensitive to temperature, so adjust their sleepwear based on the room’s temperature to keep them comfortable and safe.
By using the right TOG sleep sacks, layering properly, and keeping an eye on room temperature, you can avoid the discomfort that comes with being too cold or too warm. Whether your child is in a crib or a toddler bed, following these practices will help them stay cosy, safe, and well-rested.
For further advice on safe sleep, always refer to The Lullaby Trust and follow their guidelines for a safer sleep environment.
For more information on safe sleep practices, visit The Lullaby Trust.