Is Your Baby Too Hot, Too Cold, or Just Right?
Most parents guess. This guide shows you how to know for certain – and what to do about it tonight.
Get the Free Goldilocks GuideThe question that changes everything overnight
You have heard about making sure your baby does not get too cold. But overheating is just as important – and far more common than most parents realise.
Temperature is one of the most significant factors in disrupted baby sleep. A baby who is too hot will wake more. A baby who is too cold will startle and fuss. And the signs are not always obvious when you are checking in at 2am in the dark.
After 24 years and over 20,000 families, I have watched this one shift make an enormous difference for families who thought their nights were just going to be hard forever. The Goldilocks Method is how I teach parents to read their baby’s body instead of guessing.
The Three Body Positions
Go in overnight and watch what your baby’s body is doing. It will tell you everything.
Too Hot
Limbs stretched wide. Arching away from the mattress. Neck or chest feels warm and damp. May be restless or sweaty. Check the nappy in the morning – very light or dry can mean overheating overnight.
Just Right
Relaxed body. Limbs soft and neutral. Chest warm but not clammy. Sleeping still and settled. This is the temperature sweet spot. Whatever you are doing – keep doing it.
Too Cold
Curled inward. Knees tucked toward the chest. Limbs feel cool to the touch. May wake and fuss without an obvious feed cue. A slightly warmer layer usually settles them within minutes.
Tog Chart by Room Temperature
Your baby’s tog rating is a starting point, not a fixed rule. Always check the body position too.
| Room Temp | Tog Rating | What to Wear Underneath |
|---|---|---|
| 25°C and above | 0.5 tog | Nappy only or light short-sleeve bodysuit |
| 22-24°C | 1.0 tog | Short or long-sleeve bodysuit |
| 20-22°C | 1.0-2.5 tog | Long-sleeve bodysuit |
| 18-20°C | 2.5 tog | Long-sleeve bodysuit or light pyjamas |
| 16-18°C | 3.5 tog | Pyjamas or warm onesie underneath |
| Below 16°C | 3.5 tog + extra layer | Warm pyjamas and an extra layer |
Always check the chest or back of the neck – not the hands or feet, which run cooler and are not a reliable guide to core temperature.
The Overnight Nappy Tip Most Families Never Hear
If your baby’s overnight nappy is unusually dry or very light in the morning, it does not always mean they did not drink enough. It can also indicate that they were too warm overnight and lost fluid through sweating.
This is one of the most overlooked pieces of information families bring me – and once they understand it, it changes how they read the whole night.
Download the Free Goldilocks Guide
The complete guide to reading your baby’s temperature cues overnight – body position key, tog chart, and the overnight nappy tip.
Download Now – It’s FreeOr comment GOLDILOCKS on any of my Instagram posts and I’ll send it straight to your DMs.
About Elaine Harvey
I am a maternity nurse, sleep and routine specialist, and early parenting consultant with 24 years of experience and over 20,000 families. I am Australia’s first internationally recognised gentle sleep consultant and Regional Director for Australasia at the International Association of Professional Sleep Consultants.
I have never believed in cry-it-out. I have never believed in rigid clock-based scheduling. What I do believe in is that when parents understand what their baby is communicating, everything gets easier.
Learn more about my approachCommon Questions
How do I know if my baby is too hot at night?
Place your hand on the base of their neck or their chest. If it feels sweaty, clammy, or very warm to the touch, your baby is too hot. A baby who is too hot will often stretch their arms and legs out and may be restless.
What tog should my baby sleep in?
It depends on the room temperature. Use the chart above as your starting point, then confirm with the body position check. The tog chart and your baby’s cues together give you the full picture.
Is it dangerous for a baby to overheat at night?
Yes. Overheating is a risk factor for SIDS. It is one of the most important reasons to monitor your baby’s temperature overnight and dress them appropriately for the room temperature.
What is the ideal room temperature for a baby?
Between 18-22 degrees Celsius is generally recommended for safe and comfortable baby sleep.
Should I use a fan to cool my baby’s room?
A fan can help with air circulation. Keep it on the lowest setting and never point it directly at your baby. The goal is airflow, not a cold draft.
Ready for calmer nights?
The Goldilocks Guide is just the beginning. When you are ready for a proper routine that works for your family, I am here.
Book a Consultation with Elaine