What is a TOG Rating? Baby Sleep Temperature Chart (2026)

It’s the 2 AM panic every parent knows: You tiptoe in, touch your baby’s hand, and it feels like an ice cube. Your instinct screams, "They're freezing! Add a blanket!"

But before you pile on the layers, stop.

That "cold hand" panic is exactly why TOG ratings exist—and why misinterpreting them is one of the most common causes of infant overheating. Unlike adults, babies cannot regulate their body temperature efficiently. Loose blankets are a suffocation hazard, which is why experts recommend breathable bamboo sleep sacks to keep them cozy without the risk.

This guide isn't just another confusing chart. We are breaking down exactly how to dress your baby for any room temperature, so you can stop guessing and start sleeping.

Key Takeaways

1. Cold hands are liars: A baby’s circulation is still developing. Cool hands do not mean a cold baby; check their chest or back instead.
2. Warmth, not weight: A high TOG rating measures insulation, not how heavy the fabric feels.
3. Overheating is the real danger: A sweaty baby is at higher risk for SIDS than a slightly cool one.
4. Room temp rules: Dress for the room temperature, not the season outside.

What Does TOG Stand For?

TOG (Thermal Overall Grade) is a unit of measurement used to calculate the thermal insulation of a product, specifically sleepwear and bedding. Simply put, it measures how warm a sleep sack is, not how thick or heavy it feels. A lower TOG (0.5) is designed for warmer rooms, while a higher TOG (2.5) traps more body heat for cold nights.

Why Thickness Doesn't Matter Here is where most parents get tripped up. You might pick up a sleep sack that feels thin and assume it won’t be warm enough for winter. That’s a mistake.

Thick doesn't mean better. Bamboo fabric regulates temperature naturally, preventing the "sauna effect" of synthetic fleece.

Modern fabrics are engineered to insulate without the bulk. For example, breathable bamboo fabric properties allow for natural temperature regulation. This means a 1.0 TOG bamboo sack can keep a baby warm in 69°F rooms without trapping heat like thick polyester fleece, which often leads to sweating and overheating.

Trust the number, not the "squishiness" of the fabric.

Learn more about the science of thermal regulation in infants to see why breathable fabric is non-negotiable.  

The Ultimate Baby Sleep Sack TOG Chart (By Room Temp)

Stop guessing. This chart is your new cheat sheet.

We have simplified the science into a practical guide. Instead of worrying about the season outside, look at the thermostat inside your nursery.

How to Read This Chart: Find your room temperature on the left, then see which TOG rating and layers keep your baby in the safe zone.

Don't forget the feet! If you're using a sleep sack with legs, ensure you use bamboo pajamas to keep those exposed toes cozy.  

Decoding the Grey Areas

Real life doesn't always fit neatly into a chart. Here is how to handle the borderline temps:

• The "In-Between" Temp (73°F): This is the tricky borderline. If your baby runs hot (sweaty back), go down to a 0.5 TOG and add long sleeves. If they run cold, stick to the 1.0 TOG but use a lighter bodysuit underneath.
• The Material Factor: Not all 1.0 TOGs are created equal. A polyester sack traps heat like a plastic bag. A Viscose from Bamboo sack breathes, giving you a wider safety margin if the temperature spikes slightly.

Confused by the numbers? If you’re dealing with 2 AM night sweats, the 0.5 TOG rule is your best friend. See why it’s the top choice in our guide for cooling sleep solutions.  

How to Check If Baby is Too Hot or Cold (The Touch Test)

If you take only one thing from this guide, let it be this: Your baby’s hands are liars.

We see this panic on parenting forums every day (shoutout to the anxious parents on r/NewParents). You touch those tiny fingers at 3 AM, they feel icy, and you immediately reach for a fleece blanket.

Stop.

Babies have immature circulatory systems. Their bodies prioritize keeping their core organs warm, meaning blood flow to the extremities (hands and feet) is often the last priority. Cold hands in a 70°F room are completely normal.

The Gold Standard Check (Neck & Chest)

To get an accurate reading, place two fingers on your baby’s chest or the back of their neck.

Check the core, not the extremities. The back of the neck tells the true story.

How to Interpret the Signs:

• Warm & Dry: Perfect. Do nothing.
• Cool to the Touch: Your baby might be slightly cold. Add a layer (like a long-sleeve bodysuit) or switch to a higher TOG.
• Hot or Sweaty (Damp Hair/Neck): DANGER FLAG. This is a sign of overheating.
• Action: Remove a layer immediately. Overheating is a significant risk factor for SIDS. Always follow safe sleep guidelines: keep the room cool (68-72°F) and avoid loose bedding.

Pro-Tip: If your baby is sweating in a "safe" temperature range, check the fabric. Synthetic polyester traps moisture against the skin. Switching to breathable Viscose from Bamboo can often stop the sweating without changing the room temp.

Many parents assume thicker is better, but materials matter. Unlike wool which traps heat, bamboo is thermoregulating. Learn why this difference matters for preventing overheating in our Bamboo vs. Wool comparison.

Choosing the Right TOG for Your Season (Hint: It’s Not About the Calendar)

Don't look at the calendar. Look at the thermostat.

A common mistake is automatically switching to a 2.5 TOG sack just because it's December, even though the central heating keeps the nursery at a toasty 72°F.

Winter & Drafty Rooms (Below 68°F)

If you live in an older house where the temperature drops at night, or if you prefer to save on heating bills, the 2.5 TOG is your best friend.

• The Goal: Trap body heat efficiently.
• What to Wear: Pair it with footed pajamas.
• Pro-Tip: If you are worried about cold drafts, check out our detailed guide for winter nights to see why a sleep sack is safer than a loose duvet.

Even in the coldest rooms, avoid sleep sacks with attached sleeves as they can cause overheating. Instead, learn how to build a safe winter layering system using a sleeveless sack and bamboo pajamas.  

Summer & AC (Above 74°F)

In the heat of summer, or if you blast the AC, the goal is airflow.

• The Goal: Prevent sweat buildup.
• What to Wear: A Bamboo 0.5 TOG Sleep Sack over a short-sleeve bodysuit.
• Why Bamboo? Cotton gets heavy when wet (sweat). Viscose from Bamboo wicks moisture away, literally cooling the skin by up to 37.4 degrees.

The All-Season Hero (69°F - 73°F)

This is the standard temperature for most modern homes. A 1.0 TOG sack is the workhorse of your baby's wardrobe. It is versatile enough to handle a slight temp drop (just add long sleeves underneath) without the risk of overheating.

Choosing the right TOG is the first step to help baby sleep longer without overheating.  

Frequently Asked Questions (FAQ)

Can I layer blankets over a sleep sack if it gets really cold?

NO. This is a major safety hazard. Loose blankets can cover a baby's face. If you are worried about warmth, increase the TOG of the sleep sack or add layers underneath (like a bodysuit + pajamas), but never put anything over the sack.  

My baby’s feet feel cold in a sleep sack. Should I put socks on?

You can, but it’s rarely necessary. Remember, cool extremities are normal. If the chest is warm, they are fine. If you are using a footless sack (walker style), socks are okay, but avoid them for sleeping infants as they can be a circulation risk if too tight.  

Why is my baby sweating in a low TOG sack?

Check the fabric label. If it says "100% Polyester" or "Fleece," that is the culprit. Synthetic fabrics don't breathe. Switching to a natural fiber like Viscose from Bamboo usually solves the sweat problem instantly, even at the same TOG rating.