Dressing Your Baby for Sleep This Spring: Finding the Perfect Balance
Written by Chloe Roche — Certified Infant & Child Sleep Consultant, and Founder of Sleep Again
Chloe supports families in building healthy sleep foundations with gentle, evidence-based guidance. Drawing on years of experience and a nurturing, realistic approach, she helps parents feel confident and calm as their little ones learn to sleep peacefully.
As the weather warms and we move from spring into summer, one of the most common questions I hear from parents is:
“What should my baby wear to bed?”
It’s such an important question — because comfort is the foundation of good sleep. Babies, just like us, sleep best when they’re warm enough but not too warm. Getting that balance right can make bedtime smoother and sleep stretches longer.
Night-time Sleepwear: Keep It Simple and Comfortable
For overnight sleep, a light, breathable onesie is usually all your baby needs as their base layer. There’s no need for an extra singlet underneath at this time of year — it can easily cause overheating, especially when layered under a sleeping bag.
On top of that, choose a 2.5 TOG sleeping bag or arms-in swaddle. This TOG rating provides the perfect amount of warmth for mild nights while still being safe and breathable. As baby sleep expert Dr. Jodi Mindell reminds us:
“Overheating is one of the most common causes of restless sleep in babies. Keep their environment cool and consistent for safer, deeper rest.”
The Ideal Room Temperature
In the evening, aim for the room to sit between 19–21°C at bedtime. This slightly cooler temperature complements your baby’s natural sleep rhythm — as the body temperature drops to initiate sleep, a cool environment supports that process beautifully.
As the night goes on and temperatures often dip further, it’s helpful to adjust the air conditioning or climate control so the room sits around 22–23°C overnight. This keeps your little one comfortably warm while avoiding overheating in the early morning hours.
Pediatric sleep researcher Dr. Marc Weissbluth notes that:
“The body’s natural rhythm is to cool down at sleep onset and warm up toward morning. A sleep environment that supports this rhythm helps maintain more consolidated sleep.”
Daytime Naps: Dress for the Room, Not the Clock
During the day, a cool, comfortable outfit is best — think a short-sleeved or sleeveless onesie depending on the warmth of your home. Pair it with a 1.0 TOG sleeping bag for most nap environments. If the room feels on the cooler side, a 2.5 TOG can still be appropriate.
From my experience working with many families all over Australia (lots of different climates!), I’ve observed that a room temperature around 20°C during the day tends to be the sweet spot for naps — comfortable, cosy, and perfectly suited to restorative daytime sleep.
Final Thoughts
Remember, every baby is different — so while these guidelines are a great starting point, always check your baby’s chest or back to ensure they feel warm but not sweaty. Their hands and feet can feel cooler (however not cold) and don’t always reflect their true body temperature.
Keeping sleepwear simple, breathable, and temperature-appropriate helps support your baby’s natural sleep rhythm — and that means better rest for everyone.
Temperature and dressing your baby the least of your worries? Book a free 10-minute Discovery Call today and get to know Chloe and how she can support your family’s sleep: Schedule Appointment with Sleep Again
For more information about Safe Sleep Guidelines for our babies and children, I encourage you to visit Home - Red Nose Australia as education is key to keep our children safe!