Sarah Patel, baby and toddler sleep expert and founder of Teach to Sleep, shares simple evidence based advice on how to dress a baby for sleep safely in the UK.

One of the most common questions new parents ask is
“How do I dress my baby for sleep without overheating or them getting too cold?”

Sarah explains, “I remember feeling completely overwhelmed before my daughter was born, worrying about how I would get it right at night and keep her at the right temperature”.

The good news is that it does not need to be complicated. This guide will help you keep your baby at a safe and comfortable sleeping temperature, following guidance from The Lullaby Trust.

Step 1 Check your baby room temperature

Before choosing what your baby should wear to sleep, always check the room temperature.

• The ideal room temperature is 16 to 20°C
• Use a room thermometer such as a Groegg or a digital thermometer

Keeping the room within this range helps reduce the risk of overheating and supports safe baby sleep.

Step 2 Dress your baby in layers

A simple and reliable rule is

• What you are wearing plus one extra layer

For example:

If you are wearing pyjamas your baby can wear a sleepsuit and a sleep bag
If you are in lighter pyjamas your baby can wear a vest and a sleep bag

This approach makes it easy to adjust depending on the temperature in your home.

Step 3 Use a baby sleep bag TOG guide

Baby sleep bags are recommended by The Lullaby Trust because they help create a safer sleep environment.

Benefits include:

• Reducing the risk of overheating
• Avoiding loose blankets
• Staying in place throughout the night

Step 4 Check your baby temperature correctly

It is normal for babies’ hands and feet to feel cool.

Always check your baby chest or the back of their neck.

Your baby should feel warm but not hot or sweaty.

Safe sleep tips for dressing your baby

Follow guidance from The Lullaby Trust to reduce risks during sleep

• Do not use hats indoors during sleep
• Avoid duvets or heavy blankets
• Do not overdress your baby
• Keep your baby head uncovered
• Always place your baby on their back to sleep

Final tip for parents

If you are unsure, it is safer for your baby to be slightly cool rather than too hot.

This is because overheating is linked to a higher risk of Sudden Infant Death Syndrome, which is why light and breathable layers are best.

Support for new parents

If you would like more guidance on safe baby sleep as well as how to build a healthy foundation for your baby’s sleep, you can explore Sarah’s newborn sleep course which is available for free for anyone attending The Baby Show, just send Sarah a message on Instagram or TikTok for free access.

 

Frequently asked questions about dressing a baby for sleep

How do I know if my baby is too hot or too cold at night?

The quickest and easiest thing to do is to check your baby’s chest or the back of their neck.

Signs your baby is too hot include sweating, damp hair, or flushed cheeks

Signs your baby may be too cold include a cool chest, not just cool hands or feet

Is it safe for a baby to sleep with a blanket?

The Lullaby Trust recommends avoiding loose blankets and using a baby sleep bag where possible.

If you choose to use a blanket:

• Use a lightweight blanket
• Tuck it in firmly
• Keep it no higher than your baby shoulders

What TOG sleep bag should I use?

TOG depends on room temperature

• 2.5 TOG for 16 to 20°C
• 1.0 TOG for warmer rooms
• 0.5 TOG for hot weather

Always adjust clothing layers underneath.

Should my baby wear a hat to sleep?

Babies should not wear hats indoors while sleeping, as this increases the risk of overheating.

 

Can my baby get too cold at night?

Babies are more at risk from overheating than being slightly cool.

As long as the room is between 16 and 20°C and your baby is dressed appropriately, they are unlikely to be too cold.

Should I change how I dress my baby in different seasons?

Yes. Always adjust based on room temperature rather than outside weather.

Consider your home heating or cooling and dress for the room, not the season.

Do babies need more layers than adults at night?

A simple rule is what you are wearing plus one extra layer.

This helps you avoid overthinking while keeping your baby comfortable.