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Match the rating to your room’s lowest overnight temperature. Our four ratings run end to end with no gaps, so whatever the thermometer reads, one of them covers it: 0.5 TOG for warm rooms at 75–80°F (24–27°C), 1.0 TOG for mild rooms at 68–75°F (20–24°C), 2.5 TOG for cooler nights at 61–68°F (16–20°C), and 3.5 TOG for chilly weather at 57–61°F (14–16°C).

Note that 61–68°F (16–20°C) — our 2.5 TOG range — is also the nursery temperature recommended by the NHS and The Lullaby Trust.

One layer in most cases, chosen by where you are inside the TOG band. Near the warm end, a short-sleeve bodysuit; near the cool end, a long-sleeve bodysuit with footed pants. The AAP sums it up as roughly one more layer than you would wear in the same room.

No hats indoors — a covered head is the fastest route to overheating. Full breakdown by temperature in What to Wear Under a Sleep Sack.

ClimaCuddle® is Kaiya Baby's 2025 smart fabric innovation—a perfect blend of cloud-soft bamboo and temperature-regulating Merino wool. Designed for natural comfort and adaptability, it helps maintain baby's ideal temperature through shifting seasons and prevent overheating in summer. In addition, it's more resistant to pilling and fading compared to pure bamboo bodysuit, ensuring long-lasting softness.

They suit different stages rather than being safer or less safe. A swaddle restricts the arms and must be stopped as soon as your baby shows signs of rolling — the AAP puts that at around 3 to 4 months. A sleep sack leaves the arms free, so it works from birth and keeps working after rolling starts.

If you are mid-transition, our guide to moving from swaddle to sleep sack walks through it step by step.