This article was created in partnership with ergoPouch, experts in TOG-rated sleepwear and safe sleep solutions.
Your Ultimate Guide to TOG Ratings for Baby Sleep Sacks
How to choose the right sleep bag for safety, comfort, and better sleep
Becoming a parent means entering a world of swaddles, white noise, wake windows—and yes, TOG ratings. If you’re shopping for a baby sleep sack (also called a sleep bag), understanding TOG is essential. It helps you choose the right level of warmth so your little one stays comfortable and safe while they sleep.
Let’s break it down simply. In true Poppylist fashion, we’ll leave you with no guesswork, no overheating, no waking up at 2 a.m. wondering if your baby is too hot or too cold.
What is a TOG Rating?
TOG stands for Thermal Overall Grade—a fancy way of saying how warm a garment keeps you. It measures thermal insulation, or how well fabric traps heat. The higher the TOG, the warmer the sleep sack.
ergoPouch sleep sacks are available in a range of TOG ratings to suit every season and every sleep space—so you don’t have to guess.
Why TOG Ratings Matter for Baby Sleep
Babies can't regulate their body temperature as effectively as adults. That means:
- They can overheat easily, which is a known risk factor for SIDS
- They can get chilly, which often leads to restless nights and frequent wake-ups
- They don’t always show it—making it hard for parents to know what to dress them in
Choosing the right sleep sack TOG ensures:
✔ Safe sleep by preventing overheating
✔ Better, more consistent sleep cycles
✔ Fewer wake-ups due to temperature discomfort
✔ Peace of mind for you (hello, longer stretches of sleep)
Ideal Nursery Temperature for Baby Sleep
The right TOG starts with the right room temperature. Pediatric sleep specialists recommend keeping the nursery between 68–72°F (20–22°C).
If you’re unsure, use a room thermometer—your monitor may display temperature, but it’s not always accurate.
How to Match TOG with Room Temperature
Forget guessing based on the season—what matters is the temperature inside the nursery. Use this simple guide:
Helpful tip: A cooler room with the right sleep sack is safer than a warm room with too many layers.
How to Dress Baby Under a Sleep Sack
Once you know your room temperature and TOG, layering becomes easy.
- 0.5 TOG = Short-sleeve onesie or just a diaper in warm rooms
- 1.0 TOG = Short-sleeve or long-sleeve onesie
- 2.5 TOG = Long-sleeve onesie + possibly a footed sleeper
- 3.5 TOG = Long-sleeve onesie + footed sleeper + singlet if very cold
How to check if baby is comfortable:
Instead of judging by hands or feet (they’re usually cooler), feel:
✔ Back of neck
✔ Chest
✔ Upper back
🥵 Too hot? You may notice sweating, flushed cheeks, damp hair, heat rash, or rapid breathing.
🥶 Too cold? Babies may feel cool to the touch, seem fussy, or have a cold chest/back.
Why Sleep Sacks Are Safer Than Blankets
Loose blankets are a no-go for baby sleep. They can move, cover the face, or cause overheating. Sleep sacks (also known as wearable blankets) solve that problem—they stay on, stay safe, and stay temperature appropriate based on TOG.
That’s where ergoPouch comes in—a brand built entirely around safe, temperature-regulated sleep. Made from breathable organic cotton and bamboo, their sleep sacks help regulate temperature and reduce overheating. Backed by 15+ years of research and parent feedback, ergoPouch’s TOG-rated designs take the guesswork out of dressing your little one safely. If you’re building your registry—or ready to upgrade your sleep setup—explore ergoPouch’s safe-sleep essentials here.
Final Thoughts: Comfort + Safety = Better Sleep
Understanding sleep sack TOG ratings takes the guessing out of dressing your baby for sleep. When you match the right TOG to the nursery temperature—and use safe layers—you’ll help your baby sleep comfortably, safely, and longer.
And that means a better night for everyone.
Looking for the right sleep sack? ergoPouch offers breathable, certified organic, TOG-rated sleep bags designed to support safe sleep through every season. Shop now!
