Introduction
With Winter around the corner, it’s important to know how to keep your baby warm without using loose blankets, socks or beanies for bedtime.
That is why we love sleep sacks. Not only are they convenient and practical for you, but they are safe and comfortable for your baby.
When you buy a sleep sack or sleep suit for your baby, it will have a TOG rating. So, what is TOG, and how do you choose the right TOG for your baby?
What is TOG?
TOG ratings help you dress your baby for sleep in a way that promotes safe sleep, regulates body temperature and provides comfort.
Definition
The TOG (Thermal Overall Grade) rating of fabric is used to grade the warmth and insulation levels of baby sleepwear, sleep sacks and swaddles.
Most sleep sacks are available in 0.1 TOG – 2.5 TOG, but some colder countries offer sleep sacks up to 3.5 TOG.
Why is TOG Important When Choosing Sleepwear for Babies?
The higher the TOG value, the better the insulation of the fabric and the warmer it will keep your baby, but it is important to remember that babies cannot regulate their own body temperature.
If your baby is too cold, it may cause:
- Weakened breathing
- Poor blood circulation
- Hypothermia (in severe cases)
On the other hand, overheating is linked to:
- SIDS (Sudden Infant Death Syndrome)
- Dehydration (from sweating)
- Heat rashes
- Rapid heartrate
- Strokes
If your baby is either too hot or too cold, they will wake more frequently at night and be more irritable during the day.
TOG Ratings for Baby Sleepwear
| TOG | Room Temperature | Weather / Season | Layering |
| 0.5 | >24°C | Warm / Summer | Long/Short sleeve onesie |
| 1.0 | 18-24°C | Warm / Spring | Long sleeve onesie |
| 2.5 | 15-21°C | Cool / Autumn | Long sleeve babygro |
| 3.5 | <16°C | Cold / Winter | Long sleeve babygro with vest |
The Importance of Room Temperature and Body Temperature
The best room temperature for babies and children is generally between 18 – 22°C, paired with a healthy body temperature of 36.5-37.5°C
Your core body temperature naturally drops slightly during the night, which signals your body to sleep, and reaches its lowest point in the early hours of the morning.
As your body temperature begins to rise again in the morning, your body wakes up, and metabolic activity increases.
How to Choose the Right TOG
Check the Room temperature
Start by monitoring the room’s temperature, and choose a TOG based on the average room temperature.
Choose the Right Size for Your Baby
Once you know what TOG you will need for a particular season, check the measurements of the sleep sack to choose the right size for your baby.
Use a TOG Chart to Dress Your Baby
A TOG chart will help you determine how to dress your baby and what layering is required, based on the room temperature.
Common Fabrics and their TOG ratings
Fabrics Typically Used for Baby Sleepwear
| Fabric | TOG | Fabric Properties | Weather |
| Cotton / Muslin | 0.2 – 0.1 | Lightweight, Highly breathable | Ideal for warm summers |
| Cotton Jersey | 0.5 – 1.0 | Lightweight, slightly stretchy, breathable | Ideal for moderately warm temperature |
| Cotton / Bamboo blends | 1.2 – 2.5 | Best year-round fabric, very soft, absorbent | Suitable for warm and cold weather |
| Fleece | 2.5 – 3.5 | Thick, soft, not very breathable | Best for colder weather |
How to Dress My Baby For Sleep When Using a Sleep Sack
Until about 6-9 months of age, you should dress your baby in one extra layer than what you are wearing, typically by adding a vest or onesie under clothes.
Younger babies cannot regulate their body temperature, but when they become more active and mobile, their bodies build heat, and they may no longer need extra layers all the time.
For sleep, dress your baby in a breathable onesie underneath the sleep sack and use the TOG chart as a guide on layering to avoid overheating.
When dressing your baby for sleep, remember that the hands and feet of babies generally feel cool, but it does not mean that they are cold.
A more reliable way to monitor your baby’s temperature is by feeling their chest or neck, which should be warm to the touch.
Can My Baby Wear a Beanie or Hat to Bed?
No, your baby should not wear beanies or hats to bed because it increases the risk of overheating, which is directly linked to SIDS, and it can suffocate them if it slips off.
Not only that, but wearing beanies to bed can worsen cradle cap because the scalp becomes warm and sweaty, allowing Malassezia (yeast) to grow.
Can My Baby Wear Socks to Bed?
Not necessarily, because heat escapes through the feet and head, which allows your baby to regulate their body temperature.
When babies wear socks to bed, it can decrease blood circulation if they are too tight around the ankles and can also increase the risk of SIDs.
A safer alternative to socks is a footed onesie or sleepsuit, because the fabric is fitted and breathable, making it safer and more comfortable for your baby.
How to Choose the Right Sleep Sack for My Baby
When choosing a sleep sack for your baby, you should look at the following:
- Snug fit around neck, chest and arm holes (to prevent sliding down)
- Choose a sleep sack based on height and weight, not your baby’s age
- Baby’s height + 10cm of extra length around the feet and hips for movement
- Choose a TOG based on average room temperature, not seasons or weather forecasts
- Choose breathable, organic fabric (bamboo, cotton, muslin, merino wool, etc.)
- Check where zips and clips are to decide if it will work for you
Conclusion
It may feel overwhelming to find the right baby blanket or duvet, and there is always a chance your baby will kick the blanket off or pull it over their face.
That is why we love sleep sacks because not only do they keep your baby warm without overheating, but they also eliminate your baby’s risk of suffocation.
However, despite the convenience of using a sleep sack, it is important to monitor your room temperature so that you know what TOG to choose.
Once you have determined what TOG you will need, make sure to dress your baby appropriately for sleep and avoid using loose blankets, hats or socks when it’s bed time.
Learn more about TOG…
FAQs
What is TOG?
TOG is a rating that shows how warm a baby’s sleep sack, sleep suit or wearable blanket is.
Which TOG is right for my baby?
-Warm rooms (24°C+ / 75°F+): 0.5–1.0 TOG
-Mild rooms (20–23°C / 68–73°F): 1.0–2.5 TOG
-Cool rooms (16–19°C / 61–66°F): 2.5–3.5 TOGCan I use a higher TOG if my baby is cold?
Yes, but watch for signs of overheating: sweating, flushed cheeks, or fast breathing.
Does TOG replace layers of clothing?
No. TOG tells you the warmth of the sleep bag; adjust baby’s clothing underneath as needed.
Can TOG ratings differ by brand?
Mostly standardized, but always check the label and recommended room temperature.
Do I need different TOGs for different seasons?
Yes! Use lighter TOG in summer and warmer TOG in winter to keep baby comfy year-round.
Should my baby wear a hat and socks to bed?
No, hats and socks increase the risk of SIDS because of overheating.
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Introduction
