As parents, few things matter more than our baby's safety—and nowhere is this more important than during sleep. What your baby wears to bed plays a crucial role in keeping them safe, comfortable, and at the right temperature throughout the night. Understanding safe sleep clothing guidelines isn't just helpful; it's essential for every parent and caregiver.
This guide covers everything you need to know about dressing your baby for safe sleep, including Australian guidelines, understanding TOG ratings, and practical tips for every season.
This guide provides general information based on current Australian guidelines. Always consult with your paediatrician or child health nurse for advice specific to your baby, especially if your baby was premature or has any health conditions.
The Foundations of Safe Sleep
Before we dive into clothing specifics, it's important to understand the broader context of safe sleep. In Australia, Red Nose (formerly SIDS and Kids) provides evidence-based guidelines for reducing the risk of sudden unexpected death in infancy (SUDI), which includes SIDS and fatal sleep accidents.
The six key safe sleep recommendations are:
- Always place baby on their back to sleep, from birth
- Keep baby's face and head uncovered during sleep
- Keep baby smoke-free, before and after birth
- Use a safe sleeping environment, day and night
- Sleep baby in their own safe sleep space in the same room as an adult caregiver for the first 6-12 months
- Breastfeed baby if you can
Clothing plays directly into several of these recommendations, particularly keeping baby's face uncovered and maintaining a safe sleeping environment.
Why Overheating is Dangerous
Research has consistently shown that overheating is a risk factor for SIDS. Babies are not as efficient at regulating their body temperature as adults, and they can overheat quickly. This is why choosing appropriate sleepwear is so critical.
Signs that your baby may be too hot include:
- Sweating, especially on the back of the head or neck
- Damp hair
- Flushed or red cheeks
- Heat rash
- Rapid breathing
- Restless sleep
It's better for a baby to be slightly cool than too warm. Check your baby's temperature by feeling the back of their neck or tummy—not their hands or feet, which are often cooler.
Understanding TOG Ratings
TOG stands for Thermal Overall Grade, and it measures how warm a piece of clothing or bedding is. The higher the TOG rating, the warmer the item. Understanding TOG ratings helps you dress your baby appropriately for the room temperature.
Common TOG Ratings for Baby Sleep Products
- 0.2-0.5 TOG: Very lightweight, suitable for summer or warm rooms (24°C+)
- 1.0 TOG: Light warmth, good for mild temperatures (21-23°C)
- 2.5 TOG: Medium warmth, suitable for cooler rooms (16-20°C)
- 3.5 TOG: High warmth, for cold rooms (below 16°C)
Matching TOG to Room Temperature
Here's a general guide for dressing your baby based on room temperature:
27°C and above (very warm): Singlet or nappy only, 0.2 TOG sleeping bag optional
24-26°C (warm): Short-sleeve bodysuit, 0.5 TOG sleeping bag
21-23°C (comfortable): Short-sleeve bodysuit, 1.0 TOG sleeping bag OR long-sleeve bodysuit, 0.5 TOG sleeping bag
18-20°C (cool): Long-sleeve bodysuit, 2.5 TOG sleeping bag
16-17°C (cold): Long-sleeve bodysuit with sleepsuit, 2.5 TOG sleeping bag
Below 16°C (very cold): Long-sleeve bodysuit with sleepsuit, 3.5 TOG sleeping bag
In most Australian homes during summer, you'll likely need 0.5-1.0 TOG sleeping bags. For winter in southern states like Victoria and Tasmania, 2.5 TOG is usually appropriate. Invest in a room thermometer to take the guesswork out of dressing your baby.
Sleep Sacks vs Blankets: Making the Safe Choice
Red Nose Australia recommends that loose bedding, including blankets, quilts, and doonas, should not be used in a baby's sleep space. This is because loose bedding can cover a baby's face and obstruct their breathing.
Sleep sacks (also called sleeping bags) are the safest alternative. They provide warmth without the risk of covering your baby's face. When choosing a sleep sack:
- Ensure proper fit: The neck hole should be small enough that your baby's head cannot slip inside
- Check the arm holes: These should be snug enough that your baby cannot wriggle down into the sack
- Choose the right size: Sleep sacks come in sizes based on age and weight—never use one that's too big
- Look for certified products: Check that the sleep sack meets Australian safety standards
What Not to Use for Baby Sleep
To keep your baby safe during sleep, avoid:
- Loose blankets: Even lightweight muslin wraps can pose a risk if they come loose
- Hats or beanies: Babies lose excess heat through their heads—covering it can lead to overheating
- Hooded sleepwear: Hoods can bunch up around a baby's face
- Clothes with strings or ties: These pose a strangulation risk
- Weighted sleepwear or blankets: Not recommended for babies
- Electric blankets or hot water bottles: Can cause overheating or burns
Swaddling: When and How to Do It Safely
Swaddling can help settle young babies and promote better sleep, but it must be done correctly to be safe:
- Only swaddle babies from birth until they show signs of rolling (usually around 4-6 months)
- Always place a swaddled baby on their back to sleep
- Use lightweight, breathable fabrics
- Ensure the swaddle is firm around the arms but loose around the hips to allow leg movement
- Stop swaddling immediately when your baby starts trying to roll
Once your baby is showing signs of rolling, transition to a sleep sack with arms free. Some sleep sacks offer a transitional design with removable swaddle wings.
- Baby is under 4-6 months and not rolling
- Wrap is snug around chest, loose around hips
- Baby's face and head remain uncovered
- Baby is placed on their back
- Room temperature has been considered
Dressing Baby for Sleep in Australian Seasons
Summer (December-February)
Australian summers can be scorching, especially in northern states. On very hot nights, a baby may only need a nappy and singlet, or a light bodysuit with a 0.2-0.5 TOG sleeping bag. Air conditioning set to 22-24°C can help maintain a comfortable sleeping environment.
Autumn/Spring (March-May, September-November)
These transition seasons require flexibility. Keep both lightweight and warmer sleeping bags on hand. A 1.0-2.5 TOG sleeping bag with appropriate layers underneath works well for most nights.
Winter (June-August)
In cooler southern states, nights can drop below 15°C. A 2.5-3.5 TOG sleeping bag over a long-sleeve bodysuit and sleepsuit is usually appropriate. Never add blankets on top—if baby is still cold, add another layer underneath the sleeping bag instead.
Practical Tips for Safe Sleep Dressing
- Dress your baby in one more layer than you would wear in the same environment
- Feel your baby's chest or back of the neck (not hands or feet) to check their temperature
- Use a room thermometer to monitor the nursery temperature
- Have multiple TOG-rated sleeping bags available for different temperatures
- Remove any tags or loose threads that could pose a choking hazard
Safe sleep clothing is one of the most important investments you'll make for your baby. By understanding TOG ratings, avoiding loose bedding, and dressing your baby appropriately for the temperature, you're taking crucial steps to protect your little one every single night.