How to Dress Your Baby Safely for Sleep
When it comes to baby sleep, the goal is simple: keep your baby comfortable, not too hot, and in a safe sleep environment.
Let me break it down so you can feel confident every time you lay your baby down.
Creating a Safe Sleep Outfit
Safe sleep isn’t just about where your baby sleeps—it also includes what they’re wearing. To reduce the risk of suffocation, strangulation, and overheating, do not use any of the following!
Hats or head coverings indoors
Headbands, bows, or hair accessories
Bibs or teething necklaces
Clothing with strings or hoods
It’s also important to skip loose blankets entirely. While they may feel cozy, they are not safe for sleep until after age 1. Instead, opt for wearable blankets (sleep sacks). These are designed to keep your baby warm without the risks that come with loose bedding. They allow your baby to move freely while keeping their face clear and their airway safe.
Dressing for the Room Temperature
👋🏼 A good rule of thumb: Dress your baby in one more layer than you’re comfortable wearing. Focus on breathable, lightweight fabrics like cotton or bamboo, especially for younger babies. You may also see sleepwear labeled with a TOG rating, which simply measures how warm a fabric is.
Here’s a simplified way to think about it:
0.5 TOG → Lightweight (warmer rooms, ~75°F+)
1.0 TOG → Moderate (68–74°F)
2.5 TOG → Warmer (cooler rooms, ~61–67°F)
3.5 TOG → Very warm (colder environments)
The key is to match your baby’s clothing and sleep sack to the room—not just the season. And I always like to remind people to really feel what the room feels like! 72 degrees in my house really may feel different than it does in your house, and depending on the time of the year! I know that doesn’t logically make sense, but you probably know what I am talking about!
Watch for Signs of Overheating
I never want to say anything on here to scare you, but I do want to make sure parents are informed! Babies aren’t great at regulating their body temperature yet, so it’s important to keep an eye on how they’re doing (this does not mean you have to check every 30 minutes throughout the night!…just use your judgment and trust yourself!) . Overheating can increase the risk of sleep-related issues because it makes babies less likely to wake if something is wrong.
Signs your baby may be too warm:
Sweaty hair or damp clothing
Flushed cheeks
Chest or neck feeling hot to the touch
If you notice these, remove a layer and adjust as needed. Pro tip: Always check the chest or back of the neck—not hands and feet (those are often naturally cooler).
What About Weighted Sleep Sacks?
I get this question a lot!! You may see weighted sleep products marketed as a way to help babies sleep better, but these are not considered safe nor have they been proven to improve sleep. Because a baby’s chest is still developing, added weight can make it harder for them to breathe comfortably. For this reason, they are not recommended for sleep. Instead, invest in a good sleep consultant (I think I know of one!) and we can get your baby sleeping better ASAP!
Swaddling: What to Know
Swaddling can be a helpful tool in the early newborn stage. It mimics the snug feeling of the womb and can help calm your baby. That said, there are a few important safety guidelines:
Always place your baby on their back to sleep, even when swaddled
Stop swaddling as soon as your baby shows signs of rolling
Never place a swaddled baby on their stomach or side
Safe Swaddling Tips
If you choose to swaddle (I love a swaddled baby!), make sure it’s done correctly:
Keep the swaddle below the shoulders (never cover the face or head)
Allow room for the hips and legs to move freely
Make sure it’s snug, but not overly tight
Use a lightweight, breathable fabric
Avoid thick blankets, quilts, or anything that could come loose during sleep.
You are doing a great job! If you find yourself and your baby struggling with sleep, we can help! Email me today! Sleep better soon!