Dressing your baby for bed can feel like a challenge, with confusion over what sleeping bag tog to use and whether they should wear a onesie, a long-sleeve bodysuit or both!
To help parents feel more at ease when they put their baby down for sleep at night, we’ve created an easy-to-follow baby sleep temperature chart which can be printed out for you to check each night before bed.
We’ve also teamed up Jo Rammell, Certified Infant Sleep Coach at The Little Sleep Spot who has shared their top tips on how to help your baby sleep better – including what to do when the clocks change.
*This chart is a guide - adjust if your baby is showing signs of feeling too hot or cold.
The ideal room temperature for a baby is 16 – 20C
Ideally, the room your baby sleeps in should be between 16-20C. While it can be tempting to turn up the heating during the winter, it's important that your baby doesn't get too hot. If you're unsure about the room temperature, buying a baby room thermometer can be a useful way to check the temperature whenever your baby is asleep.
THIS is how to dress a baby in winter for sleep
In the colder winter months, most babies don't need to wear extra layers. Remember that the ideal room temperature for a baby is 16-20C degrees so don’t panic as soon as we head into the winter months that your baby needs loads of extra layers, this might not be the case.
When the temperature drops below 16C dress your baby in a onesie, long-sleeve bodysuit or pyjamas and a 2.5 tog sleeping bag. If the temperature drops below 14C upgrade to a 3.5 tog sleeping bag.
For safety reasons, even in the colder months, the cot should be clear of blankets, pillows and soft toys. Babies should NEVER sleep with a hot water bottle, electric blanket or near a radiator or heater.
If you're worried that your baby might be too cold, look out for the following signs and adjust their sleepwear accordingly as you know your baby best:
- Feeling cold to touch on their tummies, neck or back.
- Becoming lethargic and slow to respond.
- Frequent night wakeups.
Four expert tips from an infant sleep coach to help your baby sleep in winter – Including what to do when the clocks change
Jo Rammell, Certified Infant Sleep Coach at The Little Sleep Spot tells Nuby how you can help your baby to sleep better during the winter months.
- Introducing tryptophan-rich foods into your baby’s diet
These foods support the production of serotonin, which then converts into melatonin - the sleepy hormone. Some great options include cheese, eggs, milk, chicken, fish, oats, beans, lentils, bananas, spinach and broccoli.
- Use a consistent white noise to mask the sound of your boiling coming on
Now your heating is probably back on after summer, boilers often kick in very early in the morning, which can be noisy and wake your little one up too early. I always recommend using consistent white noise to mask external sounds while they sleep.
- Ensure daily exposure to natural light to regulate your baby’s body clock
Although winter weather often means less time outdoors for babies, getting daily exposure to natural light is great for regulating your baby’s body clock. If you can, try to still take your little one outside every day into the daylight (indirect sunlight for little babies).
4. Avoid screen time in the hour before bed
Blue light from screens can affect your little one's melatonin production, so trying to avoid screen time in the hour before bedtime can be helpful.
At the end of October, the clocks go back, so Jo also tells Nuby how to help prevent early wakeups when the clocks go back.
Jo advises "My top tip is to adjust bedtime by 15 minutes each night throughout the week before the clock change. So, if your baby usually goes to sleep at 6.45pm, shift it to 7pm, then 7.15pm, and continue until bedtime reaches 7.45pm.
“By Saturday night, they will be going to bed an hour later and are more likely to wake up an hour later on Sunday morning. Also, during that week, keep the curtains closed and the lights off for 15 minutes longer each morning.
This all helps to adjust their circadian rhythm, making it easier for them to adjust to waking up an hour later.”
How to dress baby for sleep in summer
The temperature can affect the amount of sleep your baby gets. There may also be a higher risk of SIDs on particularly warm days or during a heat wave.
To avoid any overheating, make sure to choose weather-appropriate bedtime clothing for your baby.
On a hot night that’s 24C+ use a 0.5 tog sleeping bag and dress your baby in a onesie, if they’re too hot just a nappy and sleeping bag will suffice. For 22C – 23C you can use a 1.0 tog and onesie and for 20 – 21C add a long sleeve sleepsuit or pyjamas.
If your baby is feeling too warm, look out for the following signs and adjust their sleepwear if needed:
- Sweating
- Damp hair
- Heat rash
- Flushed cheeks
- Heavy breathing
- Noticeably hot chest
At Nuby, your baby's healthy sleep is our priority, so we've developed a range of baby sleep aids to help them nod off. From our Penguin Musical Baby Cot Mobile to Penguin Sleep Aid with Cry Sensor, find the perfect sleep aid for your baby.
For more helpful information and advice for sleeping your baby, read our blog on where should a baby sleep.
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