How to dress your baby for sleep: the latest advice from baby sleep experts and real UK parents

Is worrying about how you’ve dressed your baby for bedtime keeping you up at night? You’re not alone. Some of the most common parenting worries posted in the Mumsnet forums relate to baby’s sleep - in particular how to dress baby for bed. Parents often discuss the best swaddle or the best baby sleeping bag, in terms of both safety and helping improve their baby's sleep. Many parents worry their baby may get too hot or too cold in their crib during the night or feel the need to continually check via their baby monitor that their baby is comfortable and safe.

It’s almost impossible to predict the UK weather so the reality is that regardless of the season, you can expect to experience some significant temperature variation in your home.

When it comes to dressing your baby for sleep, using a room thermometer and following the sleeping bag guidance about TOG levels is a great place to start. Beyond that, you should dress your baby in layers that can be easily adapted to their surroundings - adding or removing a layer as required.

Jump to: How to dress your baby for bed in summer | How to dress your baby for bed in winter | How to dress your baby for bed during the 'in between' months | How to tell if your baby is too hot | How to swaddle your baby

Remember that it’s far easier to help a cold baby get warm than cool a baby down, so where possible stick to the concept of less is more, using your own comfortable clothing levels as a guide.

As the weather begins to warm up, many parents will be wondering how best to keep their baby cool at night to protect them from the risks associated with overheating. We’ve grilled Jenny Ward, CEO of baby safe sleeping expert charity The Lullaby Trust, as well as Infant and Child Sleep Consultant and Specialist Gemma Coe to bring you the latest advice and guidelines on safe sleeping for babies. We've also taken a deep dive into the Mumsnet community to discover the experiences and recommendations from our network of eight million monthly users.

Here’s what your baby should be wearing to bed to ensure a safe and comfortable night’s sleep, whatever the weather.

How to dress your baby for bed

Here are some things you’ll need to consider when ensuring you’ve dressed your baby appropriately for bed:

1. Check the room temperature

The Lullaby Trust recommend that your child’s bedroom or nursery should have a safe overnight temperature of between 16 and 20 degrees Celsius.

As Sleep Consultant Gemma Coe points out, "this might feel a little cool to us as adults, especially at night, but remember that babies are usually dressed in a sleepsuit or layers that keep them comfortably warm."

If you’re unsure about the temperature of the room, a baby thermometer such as the Gro Egg can be helpful, allowing you to adjust their clothing accordingly.

-Gemma Coe, Infant Sleep Consultant and author of Newborn Sleep Foundations

-Advice from Mumsnet user ColdShouldersWarmTummy

2. Choose the right layers according to the temperature

Dressing your baby in layers is the best way to help you adapt to a change in temperature during the night. If your child gets cold as the temperature drops, you can simply add a layer by putting on an additional babygrow or shifting to a thicker sleeping bag. As a general rule, it is recommended that your baby wears one additional layer to what you would be comfortable in at night (although that advice is somewhat more challenging in summer)

-The Lullaby Trust CEO Jenny Ward

3. Avoid loose blankets or duvets

If your baby is less than 12 months old, you should avoid using loose blankets, duvets or pillows in the cot, as these can pose a smothering or suffocation hazard.

The Lullaby Trust advise that if you do prefer to use blankets, these are tucked under the arms and chest with a close fit. They should only go up to waist height to ensure you’re practising safe sleep.

"Lightweight bedding is a good option for your baby. It’s important it’s not loose, and is tucked in firmly and is no higher than your baby’s shoulders. This helps avoid your baby’s head getting covered by loose bedding. We also recommend sleeping your baby in the feet-to-foot position, with their feet right at the bottom of the cot, so they can’t wriggle down under the bedding." - Advice from The Lullaby Trust CEO Jenny Ward.

"Babies are wriggly little things -even newborns have a knack for shifting and shimmying around - and they don’t yet have the motor control to move a blanket away from their face. That’s why all safe sleep guidelines recommend keeping their sleep space completely clear and opting for a well-fitted sleeping bag or securely tucked lightweight blanket. It’s all about minimising risks while helping them sleep safely." - Infant and Child Sleep Consultant Gemma Coe.

4. Keep hats for outdoors

Whilst your baby may have worn a cute little hat in the hospital, putting hats or head coverings on your baby indoors is not recommended once you get your baby home, a guideline supported by both our sleep experts. The reason for this is that babies self-regulate their temperature via their heads and faces. Wearing a hat indoors or overnight can cause a baby to overheat, so save those cute pom pom hats for your outdoor exploits.

"Even though it might feel instinctive to keep a baby’s head warm, especially in winter, hats are a no-go during sleep. Babies release excess heat through their heads, and a hat can interfere with this natural cooling process, potentially causing them to overheat. Hats are only appropriate immediately after birth, under supervision, and when home, should always be removed before any sleep period, naps or nighttime." -Child Sleep Specialist Gemma Coe

“You should always take the hat off when you come inside from the cold outside if you leave the baby asleep in the pram also.” - Advice from Mumsnet user Sunflowersareblue

How to dress baby for sleep in summer

We all know how stifling a house with no air con can be during a heatwave. On particularly hot days, you can put your baby to bed wearing just a vest or even simply in their nappy. Overdressing your baby can increase the risk of Sudden Infant Death Syndrome (SIDS), so if you do choose to dress them in a thin layer, you should opt for breathable fabrics like cotton or lightweight muslin.

-Jenny Ward, CEO of The Lullaby Trust

You can try and keep the room cool by keeping windows closed during the day, only opening them once the outdoor temperature has dropped. If using a fan, The Lullaby Trust recommend that this is constantly moving/rotating and not directly facing the cot.

"In hot weather, less is more. If the room is warm - say 24°C or higher - a short-sleeved vest or even just a nappy might be enough. It’s worth having a very low-tog sleeping bag (0.2 or 0.5 tog) in the drawer if needed. Keep the room well ventilated, use blackout blinds to block heat from the sun. Pro tip: in very hot weather keep them closed during the day too, and consider using a fan (positioned away from the baby) to help air circulation." - Gemma Coe, Infant and Child Sleep Consultant

-Mumsnet user RandomQuest

-Mumsnest user MarceyMc

How do I know if my baby is too hot?

Overheating is thought to be one of the causes of SIDS and as such, it’s important you take steps to prevent your baby from becoming too hot whilst they sleep. If in doubt, you should always err on the side of less. Babies will let you know if they’re too cold by crying.

There are various signs that your baby may be too hot during the night. These include flushed cheeks, rapid breathing or noticeably wet/damp hair or sweat on the forehead.

"Checking your baby’s temperature is simple. Feel your baby’s chest or the back of their neck. If they feel clammy or sweaty, these are signs they’re getting too hot, so remove a layer of clothing and adjust the room temperature if possible. To do this, you can open the door and window if it’s safe to, to allow the air to flow. You can use a fan but point it away from the baby, and close the curtains during the day so the room doesn’t heat up as much.

"If your baby is unwell with a cold or fever don’t be tempted to wrap them up more than usual. Your baby should be dressed for their environment. You could also use our Baby Check App to help you assess if your baby needs to see a health professional." - Jenny Ward, CEO of The Lullaby Trust

-Infant and Child Sleep Specialist Gemma Coe

The most reliable way to check your baby’s temperature is to gently place your hand on their chest or nape of the neck. Their skin should feel warm but not hot to the touch. You should avoid checking using your baby’s extremities such as via their hands or feet, as these are generally the coolest part of the body.

“If you can reach in to feel baby's chest (hands/feet aren't reliable), they should just feel comfortable, not too hot. Always err on the cool side, they'll let you know if they're too cold but too hot is a SIDS risk.” - Advice from Mumsnet user EyeDrops 

-Advice from Mumsnet user Danikm151

Baby sleeping bags or swaddles?

Swaddles can work well for newborns, holding their arms close to their chest, replicating that sensation of being held in the womb and reducing the impact of the Moro reflex, the involuntary jolts that can cause them to wake up. You can buy pre-made swaddles or use lightweight materials such as a thin muslin or a thin cotton sheet wrapped securely around your baby - check out our in-depth guide to the best swaddles, tried and tested by Mumsnetters.

Swaddling a baby: what do the experts advise?

From CEO of The Lullably Trust Jenny Ward:

"If you choose to swaddle your baby, there are guidelines you can follow to help reduce the risk of sudden infant death syndrome (SIDS). Just remember never to swaddle if your baby is showing signs of rolling, if you are bed-sharing, or if your baby has an infection or fever.

• Sleep baby on their back. The safest sleeping position for a baby is on their back – whether they’re swaddled or not. Never put a swaddled baby to sleep on their front or side.

• Use thin swaddling materials such as a thin muslin. Never place any extra bedding over a swaddled baby as the baby could overheat.

• Use the minimum amount of clothing. Ensure your baby is not overdressed under the swaddle and keep their head uncovered.

• Check your baby’s temperature to make sure they don’t get too hot. The chest or back of the neck is a good spot for checking their temperature. If their skin is clammy or sweaty, remove one or more layers of bedclothes. 

• Keep an eye on the room temperature. Use a room thermometer in the rooms where your baby sleeps as it can be hard to gauge temperature. 16 – 20°C is a comfortable room temperature for sleeping babies.

• Swaddle securely, but leave wiggle room around the hips to allow for natural movement and reduce the risk of hip problems. Do not swaddle above their shoulders to reduce the risk of your baby’s face getting covered by loose material. But make sure the swaddle has enough room for baby to breathe."

From Baby Sleep Consultant Gemma Coe:

"Swaddling can be incredibly soothing for some babies, especially in the early weeks when their startle reflex is strong and they crave that womb-like containment. If done safely - with breathable fabric, hips left loose, and baby always placed on their back - it can help babies settle and sleep more soundly.

"However, many parents find it’s 50/50, some babies soothe instantly in a swaddle, but others find it too restrictive and appear uncomfortable or make it their mission to break free! Try and see, you can also get ‘fitted’ structured swaddles with zips or velcro, which helps avoid the older wrap style swaddles and any potential for it working itself loose and posing a risk." 

-Baby Sleep Consultant Gemma Coe

Using baby sleeping bags

Once old enough or once they can roll, baby sleeping bags are a quick and efficient sleep solution. Unlike blankets, they come without the risk of suffocation and cannot be kicked off accidentally, with a convenient zip for overnight nappy changes when required.

Sleeping bags, whether that's an Original Grobag or an own brand alternative, come in a variety of TOG ratings, just like our own duvets.

For colder nights, thicker sleeping bags offer a tog rating of 2.5 or even 3.5 togs for those bitter icy periods. In summer, you can opt for a more lightweight 0.5 or 1.0 tog sleeping bag, which can provide comfort and security, without adding bulk or warmth.

Most sleeping bags come with a useful guide on baby clothing, indicating how many layers your child should wear with the sleeping bag, depending on the temperature of the room. As a rough guide, they suggest:

• Room temperature 24 degrees or above - 0.5 Tog

• Room temperature 20-24 degrees - 1.0 Tog

• Room temperature of 14-20 degrees - 2.5 Tog

• Room temperature of 14 degrees or less - 3.5 Tog.

-Advice from Mumsnet user Blak

How to dress baby for sleep in winter

In winter, the biggest challenge can be when the temperature drops in the early hours, particularly if your central heating isn’t on overnight. This can cause your baby to become cold and wake prematurely as a result.

In winter, layers are your friend. Layers effectively trap heat between clothing to keep your baby warm. Rather than opting solely for thicker fabrics, increase the number of layers under their sleeping bags, such as a long-sleeved vest, body suit and full-length sleep suit.

-Jenny Ward, CEO of The Lullaby Trust

"If your room temperature is slightly colder than 16 – 20°C, there are steps you can take to keep your baby warmer.

• If you use lightweight sheets and/or blankets, add an extra lightweight blanket or layer of clothing to your baby.

• If you are using a baby sleeping bag, add an extra layer of clothing. Or, choose a sleeping bag with a higher tog."

Dress your baby in layers

"In colder months, it’s all about safe layering. A long-sleeved vest and sleepsuit under a 2.5 tog sleeping bag usually works well in most heated homes. If your home gets particularly chilly or draughty, you could consider a 3.5 tog sleeping bag and adjust the layers underneath accordingly.

"That said, try to resist the temptation to overdress—babies are surprisingly good at staying warm with the right layers, and overheating is a bigger risk than being a touch cool. It’s also important not to place the cot directly next to a heat source like a radiator or heater, as this can lead to uneven temperatures and increase the risk of overheating." - Infant and Child Sleep Consultant Gemma Coe

Dressing your baby in layers is the best way to help you adapt to a change in temperature during the night. If your child gets cold as the temperature drops, you can simply add a layer by putting on an additional babygrow or shifting to a thicker sleeping bag. As a general rule, it is recommended that your baby wears one additional layer to what you would be comfortable in at night (although that advice is somewhat more challenging in summer)

How to dress a baby for bed during the 'in-between' months?

"Spring and autumn can be tricky because temperatures fluctuate. A 2.5 tog sleeping bag is a good go-to for those in-between nights, and you can adjust layers depending on how warm the room is. For example, pair it with just a sleepsuit or with a short-sleeved vest underneath if the room is on the cooler side. It’s a bit of trial and error, but once you have a thermometer and a few sleeping bag tog options on hand, you’ll quickly get into a rhythm."

- Infant and Child Sleep Consultant Gemma Coe

"A baby sleep bag or a lightweight sheet or blanket should be all you need for your baby all year round if the room temperature is 16 - 20°C. Add an extra layer of clothing, a lightweight blanket or choose a higher tog sleeping bag if you feel the sleeping bag is not enough. You can choose different togs for different seasons to help keep your baby at the right temperature. Always check the manufacturer’s guidelines."

-Jenny Ward, CEO of The Lullaby Trust

Safe sleeping expert advice: should a baby ever use a pillow?

Says Child Sleep Specialist Gemma Coe: "No - pillows are not safe for babies, and there’s really no benefit. Babies need a firm, flat sleep surface, free from any objects. A pillow can increase the risk of suffocation or positional asphyxia. Once a child is closer to 2-3 years and has transitioned to a toddler bed, you can consider a small, flat toddler pillow (although many sleep fine without it!) - but it’s absolutely not necessary for most children until they’re well into toddlerhood."

-Jenny Ward, CEO of The Lullaby Trust

Final thoughts

It’s almost impossible to predict the UK weather, so the reality is that regardless of the season, you can expect to experience some significant temperature variation in your home.

When it comes to dressing your baby for sleep, using a room thermometer and following the sleeping bag guidance about TOG levels is a great place to start. Beyond that, you should dress your baby in layers that can be easily adapted to their surroundings - adding or removing a layer as required.

Remember that it’s far easier to help a cold baby get warm than cool a baby down, so where possible stick to the concept of less is more, using your own comfortable clothing levels as a guide.

About the author

Jenny Wonnacott has been working as a Content Editor for Mumsnet since 2022 with a particular focus on pregnancy, child and baby care product guides, articles and reviews. As a mum of three, Jenny has extensive hands-on experience in all of the Mumsnet content she writes about. She is passionate about sourcing, testing and thoroughly researching the products which make every stage of parenting easier, from the best pregnancy pillow to the most reassuring baby monitor.

About the experts

Jenny Ward is the CEO of The Lullaby Trust, a UK-based safe sleeping charity dedicated to reducing the rate of Sudden Infant Death Syndrome (SIDS) and supporting grieving families who have experienced the loss of a baby. Since its formation in 1971, The Lullaby Trust has been campaigning to raise awareness of safe sleeping guidelines for babies and since its Back to Sleep campaign in 1991, has helped save the lives of more than 30,000 babies and reduced the rate of SIDS by 80%.

Child Sleep Specialist Gemma Coe is a Certified Infant & Child Sleep Consultant with a BSc (Hons) in Nursing (Children), Masters in Public Health, a PGDip Professional Research, and a PGCE in Adult Education.

She is the author of Newborn Sleep Foundations, founder of www.childsleepspecialist.co.uk and The Bedtime Meditation Club (coming soon!)