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Baby Sleeping Bag TOG Guide: What TOG for Your Room Temperature?
What TOG sleep sack does your baby need? Enter the room temperature (°C or °F) to see the TOG and what to wear underneath, with the safety rules.
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This article is for general information and is not a substitute for professional medical advice. Always consult your pediatrician or doctor about your child.
Sources: WHO, CDC, AAP and NHS guidance. Recommendations differ between countries — for local advice see the NHS or CDC.
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TOG chart by room temperature
| Room | TOG | Underneath |
|---|---|---|
| below 16 °C (61 °F) | 3.5 TOG | Long-sleeve bodysuit + warm sleepsuit or pyjamas |
| 16–20 °C (61–68 °F) | 2.5 TOG | Long-sleeve bodysuit + light sleepsuit |
| 20–24 °C (68–75 °F) | 1.0 TOG | Short-sleeve bodysuit only |
| above 24 °C (75 °F) | 0.5 TOG | Nappy only or a very light short-sleeve bodysuit — never add a blanket |
The TOG bands follow the NHS chart where it gives one and the points where manufacturers’ charts agree.
What room temperature is recommended?
The Lullaby Trust (UK) recommends a room temperature of 16–20 °C for sleeping babies.
The American Academy of Pediatrics deliberately gives no number: it says studies define overheating too differently to set a specific room temperature. What matters is that your baby is not too hot — check the chest or back of the neck.
Safety rules that go with any sleeping bag
- No hat or cap indoors or in the cot.
- Choose a sleeping bag without a hood.
- Fit by weight, not age: the neck and armholes should be snug so your baby cannot slip down inside.
- Nothing else in the cot: no duvet, pillow, loose blanket, bumper or soft toy.
- Check the chest or back of the neck, not the hands or feet (they are usually cooler).
- Never use a weighted sleeping bag, weighted swaddle or weighted blanket.
- Choose the TOG by the room thermometer, not by the season.
- Stop swaddling once your baby shows signs of trying to roll (usually 3–4 months, sometimes earlier).
Sources: The Lullaby Trust — Room temperature · AAP — Sleep-Related Infant Deaths: Updated 2022 Recommendations · NHS — Safe sleep advice for babies · The Lullaby Trust — Dress your baby for sleep · CPSC — Weighted infant swaddles and blankets are unsafe for sleep · Red Nose Australia — Safe sleeping bags · ergoPouch / Tommee Tippee (Grobag) / Ehrenkind TOG charts
Frequently Asked Questions
What TOG sleeping bag at 18–20 °C (64–68 °F)?
Between 16 and 20 °C (61–68 °F) the NHS chart gives a 2.5 TOG sleeping bag, worn over a long-sleeve bodysuit and a light sleepsuit. Between 20 and 24 °C (68–75 °F) a 1.0 TOG bag over a short-sleeve bodysuit is usual.
Can a newborn sleep in a sleeping bag?
Yes, as long as it fits. The Lullaby Trust says sleeping bags should be fitted by the baby's weight rather than age, with a neck and armholes snug enough that the baby cannot slip down inside. Follow the manufacturer's minimum weight.
How do I know if my baby is too hot or too cold?
Feel your baby's chest or the back of the neck. Hands and feet are usually cooler, which is normal. If your baby is sweaty or feels hot, remove a layer; never add a hat indoors.
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