As parents, we spend plenty of time and resources trying to maximise the amount and quality of sleep our children receive, and one of the biggest factors affecting their sleep is temperature.
For adults, being too warm or too cold can typically be fixed by removing or adding a layer of clothing or bedding, but babies are less able to regulate their temperature.
Not only do uncomfortable temperatures often negatively impact baby's sleep, but they also pose health and safety risks.
According to Stanford Medicine Children's Health, when cold, babies can lose heat rapidly, nearly 4 times faster than an adult, and if their skin temperature drops just 1 degree from the ideal 36.5°C (97.7°F), their oxygen use can increase by 10%. They may become lethargic and disinterested in feeding.
When too warm, according to the National Library of Medicine, babies are at greater risk of SIDS (Sudden Infant Death Syndrome).
Knowing how to regulate your baby's temperature is important for reducing safety risks, maintaining their required energy reserves, and keeping them comfortable throughout the night to maximise sleep.
So let's dig into the ideal room temperature for babies, how to tell if your baby is too warm or cool, and tips for dressing your baby for sleep in any temperature.
What is the best room temperature for babies?
The ideal room temperature for a nursery or baby room is generally recommended somewhere between 18-22° Celsius; however it's worth noting that Red Nose Australia, Australia's leading authority on safe sleep, does not recommend a specific room temperature but rather dressing your newborn or infant appropriately.
How to check the temperature in your baby's room
The best way to check the temperature in your nursery or baby room is - no surprise - to keep a trusty thermometer in the room.
You can choose to monitor additional metrics like humidity that can affect how warm or cool the temperature feels, but knowing temperature is key to selecting appropriate sleepwear.
How to dress baby for sleep in any temperature
Once you know the baby room's temperature, try using our handy What to Wear guide to help you pick the right item or combination of items, such as:
- Swaddle or sleeping bag on its own
- Swaddle or sleeping bag + layers (eg. bodysuits, singlets, etc.)
Our guide assumes you are using TOG-rated sleepwear. These are items that have been assigned a measurement (a TOG, which stands for Thermal Overall Grade), which helps you identify how warm and insulated they are. The higher the TOG, the warmer the item.
Note: this is a starting guide. Some babies may require a lighter or cooler layer to be comfortable. It varies slightly from little human to little human.
How to create and maintain the ideal room temperature
To maintain a comfortable temperature in your nursery or baby room, you may consider using a preferred heating or cooling system, such as:
- Split system heating/cooling
- Gas or electric heater
- Electric fan
Avoid using any loose blankets in the bassinet or cot. These are unsafe for babies.
If your baby needs extra firmness (more than a swaddle), consider a safe blanket alternative, like the TOG-rated HugMe Blanket, designed to minimise startle reflex and maximise sleep for newborns.
How to tell if your baby is too hot or too cold
You can check if your baby is too warm or cold by placing your hand on their chest, tummy or back. Don't be tempted to use their hands or feet, babies' little bodies prioritise blood around their precious organs, so testing their torso is best.
They may be too warm if they're sweaty, flushed or have a fast pulse. If they are disinterested in feeding or appear lethargic, they may be too cool.
Layer up or down as needed or move them to another room that has a more ideal temperature.
Temperature is one of several factors that can affect the quality of your infant's sleep and their sleep safety. You can read more in our tips for safe sleep for babies and other practical advice for helping babies sleep better. You've got this!