The short answer: dress your baby for sleep in about one more layer than you'd be comfortable in, keep the room around 68–72°F (20–22°C), and use a TOG-rated sleep sack instead of loose blankets. Overheating is a bigger risk than being slightly cool, so when in doubt, go a touch lighter.
A simple room-temperature dressing guide
TOG measures how warm a sleep sack is — a higher TOG is warmer. Match the TOG to your room temperature:
| Room temperature | Sleep sack TOG | What to wear underneath |
|---|---|---|
| Above 75°F (24°C) | 0.5 TOG | Short-sleeve bodysuit |
| 69–74°F (21–23°C) | 1.0 TOG | Short- or long-sleeve bodysuit |
| 61–68°F (16–20°C) | 2.5 TOG | Long-sleeve bodysuit or footed pajamas |
| Below 61°F (16°C) | 3.5 TOG | Footed pajamas + a long-sleeve bodysuit |
How to tell if your baby is too hot or too cold
Ignore the hands and feet — they run cool on almost every baby and aren't a reliable gauge. Instead, feel the back of the neck or the chest: it should feel comfortably warm, not sweaty or cold. Signs of overheating include damp hair, flushed cheeks, rapid breathing, and sweating. If you see those, remove a layer.
Safe sleep and temperature
The American Academy of Pediatrics recommends keeping loose blankets, quilts, and pillows out of the sleep space for the first year — a wearable sleep sack is the safe way to keep your baby warm. Keeping the room on the cooler side of comfortable is also associated with safer sleep. A simple room thermometer takes the guesswork out.
Frequently asked questions
What temperature should a baby's room be for sleep?
Around 68–72°F (20–22°C) is a common comfortable range. Slightly cooler is generally safer than too warm.
How do I know if my baby is too cold at night?
Feel the back of the neck or chest, not the hands and feet. Cool hands are normal; a cold chest means add a layer.
Can my baby sleep with a blanket?
The AAP advises no loose blankets in the sleep space for the first 12 months. Use a TOG-rated sleep sack instead.
What is TOG?
TOG is a rating of how warm a sleep sack is. Match a higher TOG to a cooler room and a lower TOG to a warmer one.
Written by Josh Bronfman, Certified Sleep Science Coach and founder of Dreamer. General information, not medical advice — talk with your pediatrician, and follow AAP safe-sleep guidance.
