Table Of ContentSafe Sleep -
Room Temperature
and Sleepwear
Guide eBook
www.sleepbysteph.com.au
Welcome
Thank you for purchasing my Safe Sleep - Room Temperature and Sleepwear Guide eBook.
I am so thrilled to have you onboard.
The following eBook has been created as a guide to help you decide what your baby or child
should wear to sleep and the sleep environment room temperature you should be aiming for
through summer, winter and all the months in between.
The guidelines and recommendations in my ‘Safe Sleep - Room Temperature and Sleepwear Guide
eBook’ come from years and years of experience as a Baby and Child Sleep Consultant and seeing
that one of the major reasons why babies and children don’t sleep soundly is because they are
not warm, snug and cosy in their sleep environments, during the day, overnight and in the early
hours of the morning too.
As you will notice, my ‘Safe Sleep - Room Temperature and Sleepwear Guide eBook’ is a little
different to the ones you may have seen before. I recommend cozier sleep environment room
temperatures and warmer sleepwear layers than others. Because at the end of the day, warm,
snug babies and children sleep well. Cool and cold babies and children do not.
Please note - this eBook is a ‘guide only’. You will need to make the final call about your baby or
child’s sleep environment room temperature and their sleepwear. Always use your best
judgement over anything else.
This eBook may be all you need for complete success however, if you find you need more support
and guidance, head to https://www.sleepbysteph.com.au/ where you’ll find out about my Sleep
by Steph Age Basics™ eBooks, Foundations First™ Sleep & Routine Video Program
and other sleep consulting services.
Love Steph xo
Please note – the strategies, techniques and routines in this information eBook are for healthy babies and children with no undiagnosed, untreated
medical issues or concerns. If you have any concerns about the health of your baby or child, I recommend they be seen by a GP or Paediatrician.
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Did you know?
WHAT IS A TOG RATING?
• TOG stands for ‘Thermal Overall Grade’.
• This is the measurement of the sleep wear garment’s ability to retain warmth.
• The higher the TOG value, the thicker the garment and the warmer your baby or child will be
wearing it.
• The lower the TOG value, the thinner the garment and the cooler your baby or child wearing it.
• It is important to note that when we are talking about swaddles and sleep suits, 1 TOG, 2.5
TOG and 3.5 TOG are quite low when you compare them to the TOG measurements for adult
doonas.
• Yes, all babies and children are different however most do well in similar TOG rated sleepwear
and a similar sleep environment room temperature.
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Room Temperature and
Sleepwear Guide
WINTER AND COLDER CLIMATES**
+
ROOM SWADDLE OR
TEMPERATURE SLEEP SUIT CLOTHING LAYERS
Degrees Celsius TOG Rating
< 18º *
18º – 20º 3.5 TOG +
20º – 22º 3.5 TOG +
3.5 TOG +
22º – 24º
+
3.5 TOG
Short sleeved singlet or vest ** I recommend you use this guide in winter, the
colder months, colder climates and when the
outside temperature feels cool or cold. This
guide may in fact be used all year round
Long sleeved/long legged onesie
depending on where you live. This is a GUIDE
ONLY. Always use your best judgement.
A room temperature of below 18 degrees
Celsius is too cold for your baby or child
to sleep in, during the day and through
the night.
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Let me explain…
WINTER AND COLDER CLIMATES
SAFE SLEEP
• Always place your baby or child on their back to sleep. If they roll onto their tummy when they
are older and stronger (strong enough to lift their head and neck to protect their airway), that
should be fine.
• Always have your baby or child sleeping alone in their own bassinet, cot or bed.
• Choose a safe cot that meets Australian Standard AS2172.
• Ensure a safe mattress which is firm, clean, flat and right size for bassinet, cot or bed.
• Keep your baby or child’s sleep environment smoke free.
• There should be no bedding, blankets, pillows, toys etc. in the bassinet or cot except for a fitted
sheet covering the mattress.
• Nothing in the bassinet or cot means there is no risk of the head and face being covered - that
is where the biggest risk of overheating and suffocation comes from.
• As there will be no bedding in the bassinet or cot, your baby or child’s room temperature and
sleepwear both need to provide the warmth and comfort they need to sleep well.
HEATING DEVICE
• I recommend using a heating device to maintain a cosy, comfortable room temperature.
• When using a heating device, use an oil column or panel heater only. These devices create a
very gentle, comfortable warmth.
• I do not recommend the use of ducted or reverse cycle heating as they create a sleep
environment that is too hot, dry, stuffy.
• Invest in a heater that is powerful enough to maintain the desired sleep environment
temperature on those freezing cold days and nights i.e. 2400 watts (panel) or 11 fins (oil
column).
• It is recommended to have your power points checked
before you start using a heating device in
your baby or child’s room.
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WINTER AND COLDER CLIMATES
…continued
• It is also recommended you replace your heating device every 12 months.
• If you set your heating device at 23 degrees for example, it is highly likely that it will end up
lower than 23 degrees over where the bassinet, cot or bed is as the outside air temperature
drops. Often, parents need to set the heating device higher to achieve the correct amount of
warmth in the sleep space all through the night and sometimes during the day too.
• Do not use a heater that switches off when it hits a certain temperature as this is likely to only
switch back on when the room has significantly cooled down.
• Use a heater that maintains a constant comfortable temperature. It may take a little time to
work out what your baby or child’s ideal room temperature needs to be.
• Always pre-warm your baby or child’s room so when you lay them down the room temperature
is ideal for them to drift off to sleep immediately.
• When you are away from home just do your best to create a comfortable, cosy room
temperature for your little one. If you don’t have access to a heating device, you will need to
play around with safe sleepwear layers.
• If you do not feel comfortable using a heating device in your baby or child’s sleep environment,
that is 100% up to you. At the end of the day, it is your decision.
ROOM THERMOMETER
• An accurate thermometer is essential all year round. When you know the room and sleep area
temperature, you can then dress your baby or child appropriately.
• I recommend the Avent Bed and Bath Thermometer
• The Avent Bed and Bath Thermometer is inexpensive, it’s not bright and distracting and I have
found it to be the most accurate one on the market.
• Make sure you place your thermometer close to your baby or child’s bassinet, cot or bed at the
approximate height of the mattress and use that temperature recording to guide you, not what
the heating device says.
• If the thermometer is on the other side of the room, is too high or too low, you will not get an
accurate indication of how warm or cool your baby or child’s sleep area is.
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WINTER AND COLDER CLIMATES SLEEPWEAR
Birth to Rolling (approximately 4-8 months old)
• From birth until your little one starts rolling in their cot, I recommend using an arms
up or arms down swaddle. There are many brands on the market to choose from. Do
some research to find a swaddle that suits your baby and your budget.
• As per my ‘Winter and Colder Climates Guide’, your baby will need a 3.5 TOG
swaddle PLUS clothing layers underneath including 1 or 2 cotton short sleeved
singlets/vests (one on top of the other) PLUS 1 or 2 cotton long sleeved / long legged
onesies.
• Remember, no warm bedding in the cot or bassinet means your little one needs
warmth through sleepwear layers and a room temperature that is comfortable and
cosy, day and night.
Once Baby is Rolling
• If your baby has started to roll onto their tummy during sleep time, please stop using
their swaddle and instead dress your little one in a onesie-style sleep suit. There are
many brands on the market to choose from. Do some research to find a sleep suit
that suits your baby and your budget.
• As per the ‘Winter and Colder Climates Guide’, your baby or child will need their
sleep suit in 3.5 TOG PLUS clothing layers underneath including 1 or 2 cotton short
sleeved singlets/vests (one on top of the other) PLUS 1 or 2 cotton long sleeved /
long legged onesies.
FOLLOW ME ONLINE…
And connect with other like-minded Mums and Dads
who love sleep just as much as you do!
https://www.facebook.com/sleepbysteph
https://www.instagram.com/sleepbysteph
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YOU KNOW YOUR BABY OR CHILD BEST
Ultimately, you need to decide on the ideal sleep environment room temperature and
sleepwear combination for your baby or child, day and night, when it is warm and when
it is cold.
Some babies and children need a little more warmth, some a little less.
As Mum, Dad or carer, you need to make the final call. Always use your best judgement
over anything else!
WHAT TO LOOK OUT FOR
Here are some signs to look for that may indicate your baby or child is too warm while
they are sleeping, and you may need to remove a layer/s or reduce their room
temperature -
• Extremely red face and cheeks
• Profuse sweating
• Rapid breathing
NOTE – a crying baby or child may show these signs so use your best judgement and
common sense too.
Here are some signs to look for that may indicate your baby or child is not warm
enough while they are sleeping, and you may need to add a layer/s or increase their
sleep environment room temperature -
• Cool or cold body, face, hands, feet
• Frequent waking overnight and during naps
• Early rising between 3-5:30am (COMMON SCENARIO)
HINT – if your baby or child is coming into your bed during the night (I don’t
recommend co-sleeping) or having to cuddle or lie with you as they fall asleep at the
start of the night and fall back to sleep during the night, it’s very possible they are
seeking warmth from your body heat and your bedding because they aren’t warm
enough in the layers they wear and/or their sleep environment room temperature.
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Room Temperature and
Sleepwear Guide
SUMMER AND WARMER CLIMATES**
ROOM SWADDLE OR
TEMPERATURE SLEEP SUIT CLOTHING LAYERS
Degrees Celsius TOG Rating
< 18º
18º – 20º 3.5 TOG +
20º – 22º 2.5 - 3.5 TOG +
22º – 24º 1 - 2.5 TOG +
> 24º 1 TOG Layers as required
Short sleeved singlet or vest ** I recommend you use this guide in summer,
the warmer months, warmer climates and
when the temperature feels hot or warm
outside. This guide may in fact be used all
Long sleeved/long legged onesie
year round depending on where you live. This
is a GUIDE ONLY. Always use our best
judgement. Please note - a summer and
A room temperature of below 18 degrees warmer climates room temperature may
Celsius is too cold for your baby or child ‘feel’ warmer than ‘heated’ (using a heating
to sleep in, during the day and through device) room temperature that is the same in
the night. winter and colder climates.
www.sleepbysteph.com.au 9
Let me explain…
SUMMER AND WARMER CLIMATES
SAFE SLEEP
• Always place your baby or child on their back to sleep. If they roll onto their tummy when they
are older and stronger (strong enough to lift their head and neck to protect their airway), that
should be fine.
• Always have your baby or child sleeping alone in their own bassinet, cot or bed.
• Choose a safe cot which meets Australian Standard AS2172.
• Ensure a safe mattress which is firm, clean, flat and right size for bassinet, cot or bed.
• Keep your baby or child’s sleep environment smoke free.
• There should be no bedding, blankets, pillows, toys etc. in the bassinet or cot except for a
fitted sheet covering the mattress.
• Nothing in the bassinet or cot means there is no risk of the head and face being covered - that
is where the biggest risk of overheating and suffocation comes from.
• As there will be no bedding in the bassinet or cot, your baby’s or child’s room temperature and
sleepwear both need to provide warmth and comfort.
COOLING DEVICE
• Any type of cooling device – pedestal fan, evaporative cooling or air conditioning is fine to use
when it is warm or hot to maintain a comfortable sleep area temperature.
• If using a pedestal fan only, your overall room temperature
will be higher therefore you less layers. Ensure the pedestal
fan is at least 1.5 MT from cot, not blowing directly on
baby and is set to oscillating. Some babies do not like
the breeze blowing near them, you may wish to face
this away from the cot to ensure the air continues
to circulate within the room.
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