How to Dress Your Baby for Sleep: A Registered Nurse Explains TOG Ratings

By Rose Martin, RN

This post is for informational purposes only and does not constitute medical advice. Consult your pediatrician with any concerns regarding your baby’s sleep environment, health, or safety. Heyday is a retailer of the products mentioned in this post.

Sometimes parenting lingo can feel like learning a foreign language. What in the world is TOG? And why does it matter for my baby and their safety? How do I dress my baby for sleep so they’re not waking up at 1am too cold? 

I will break this down and give some pointers to promote a healthy sleep environment for your baby that may even lead to a little extra shuteye for everyone.

 

Starting With the Basics: Safe Sleep

You may have heard of something called "safe sleep." But what is that? Safe sleep is a set of guidelines that studies show reduce the risk of Sudden Infant Death Syndrome (SIDS) in babies. The ABCs of safe sleep include placing your baby alone, on their back, in their crib. The “alone” part of safe sleep means your baby does not have any stuffed animals, positioners, bumpers, pillows, loose blankets, or other human beings (or animals) sharing their sleep space. Swaddles and sleep sacks, as opposed to loose blankets, help to regulate your baby’s body temperature while also promoting a safe sleep environment. A sleep sack is a wearable blanket with head and arm holes that typically has a zipper up the front middle. A swaddle is a sleep sack with “wings” built in that can be used to secure your newborn’s arms to suppress the startle reflex. The use of swaddles is only for babies who are not yet rolling as rolling babies need their arms out for safety.

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Let's Get Into TOG

Swaddles and sleep sacks are where TOG, or thermal overall grade, comes into play. These are given a TOG rating from 0.2-3.5, which is the warmth or insulation of a fabric. Similar to choosing between a light jacket or a more insulated winter jacket based on the outside temperature, you choose the correct TOG based on the ambient temperature of your baby’s nursery or whatever room they are sleeping in. A TOG of 0.2-0.5 is recommended for a room temperature of 74-78°F; a baby would wear only a onesie or diaper underneath. A TOG of 1.0 is recommended for a room temperature of 69-73°F; a baby would wear a short or long sleeve onesie or thinner footless pajamas underneath. A TOG of 2.5 is recommended for a room temperature of 61-68°F; a baby would wear footed pajamas with a short sleeve onesie layered under for temperatures below 64°F. A TOG of 3.5 is recommended for only very cold environments due to the risk for overheating and should have minimal layering underneath.

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Dressing Your Baby for Sleep: Step by Step

1. Check the room temperature where your baby will be sleeping.* 
2. Choose the right TOG sleep sack based on room temperature. 
3. Adjust layers under the sleep sack for optimal comfort. This includes onesies (sleeveless, short sleeve, and long sleeve), pajamas (footed and footless), socks, or even just a diaper

*A note on room temperature: Don’t rely on your baby monitor for an accurate reading on your baby’s sleep environment. These are often inaccurate and unreliable. You can purchase an inexpensive room thermometer if you want to know the exact temperature. (But it definitely isn’t necessary!)

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How to Check for Success 

Ideally, your baby’s sleep environment should be kept at 68-72°F, but let’s be real, this isn’t always easy to maintain without central AC, in an older or improperly insulated home, or spending a fortune on heating and cooling. We utilize different TOG sleep sacks, paired with layering underneath (pajamas, onesies) based on room temperature to help your baby maintain a comfortable body temperature. A starting point is to compare what you are wearing to your baby and usually add one layer. If you feel cold, your baby likely is cold. If you feel too hot, your baby probably is too. The gold standard to check for success is to feel your baby’s chest or back. If they feel cold to the touch, add another layer under the sleep sack such as a onesie under pajamas. If they feel sweaty and hot or look flushed, remove a layer. A baby who is too hot is more at risk for SIDS, while a baby who is too cold may wake frequently due to discomfort. 

Don’t make this mistake: Don’t feel your baby’s extremities to gauge comfort. Babies have immature cardiovascular systems, and extremities are naturally cooler. 

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Don’t Fall for These Common Mistakes

• Overbundling “just in case”
• Choosing your baby’s sleep sack TOG based on the season and not room temperature 
• Ignoring baby’s cues (unexplained crying or restlessness, flushed/sweaty skin)
• Getting caught up in the numbers and charts and not assessing your baby’s skin temperature via direct touch
• Feeling your baby’s extremities to gauge comfort 
• Adding a loose blanket on top of your baby if you think they’re too cold. It’s the easy solution, but this just isn’t safe. Take the time to add a layer; your baby will thank you. 

A good starting point: It’s best to underdo the layering and add layers later versus overbundling. Remember, overheating is a serious risk factor for SIDS. 

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FAQs

Is TOG standardized for all sleep sacks?

In general, yes. Although specific recommendations vary from brand to brand, TOG is a standardized and thoroughly tested unit of measurement in the textile industry. When purchasing a sleep sack, check for brands that provide a clear TOG chart and adhere to industry standards (ASTMs in the USA). 

Do I need multiple sleep sacks with different TOG ratings? 

It depends. This is a decision based on the climate in which you live, how air circulates throughout your home, and overall home insulation. In general, it would be best to have a 1.0 TOG sleep sack for summer/warm room and a 2.5 TOG sleep sack for winter/cold or drafty room. A minimum guideline would be to have two of the same TOG sleep sack: one for wear, one to wash. You can always start with a 1.0 TOG sleep sack and purchase more depending on your baby’s specific sleep environment. 

Are weighted sleep sacks safe?

The American Academy of Pediatrics (AAP) does not recommend the use of weighted sleep sacks. In a June 2023 letter addressed to the U.S. Consumer Product Safety Commission, the AAP president stated, “the evidence available at this time does not indicate that weighted swaddle products are safe, nor does it demonstrate that they are effective in helping babies sleep longer or with fewer disruptions. Further, it is hypothesized that impaired arousal may contribute to risk of Sudden Infant Death Syndrome (SIDS), so a product that decreases arousal may increase the risk of SIDS.”

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Like any new skill, practice makes perfect! You will be your baby’s sleep pro in no time! Shop our full collection of sleep sacks, swaddles, and baby clothing to keep your little one comfy while they sleep.