Baby Sleep Environment: Room Temp, TOG & White Noise | Parenting Hub
Room temperature, TOG ratings, blackout and white noise — the four environmental settings that quietly fix a lot of sleep problems.
Get the room right and a lot of sleep problems get smaller. Temperature, dressing for the temp (TOG), darkness and white noise are the four big levers.
Room temperature
Aim for 18–22°C. Babies overheat easily, which is a SIDS risk. Feel the back of the neck or chest (not hands/feet) — warm and dry, not sweaty.
What to dress baby in (TOG)
TOG is the warmth rating of a sleeping bag. Match TOG to room temperature.
- 24°C+: singlet or short-sleeve bodysuit + 0.5 TOG
- 20–24°C: short-sleeve bodysuit + 1.0 TOG
- 16–20°C: long-sleeve bodysuit + 2.5 TOG
- <16°C: long-sleeve bodysuit + footed pyjamas + 2.5 TOG
- Never use a doona, loose blanket, hat or hood in the cot (SIDS risk)
Dark room
Light suppresses melatonin. Blackout makes a measurable difference, especially for early-morning waking and summer evenings. Aim for hand-in-front-of-face dark.
White noise
- Plain white/pink noise works best — not music or heartbeat tracks
- Volume: about the level of a shower, no louder than 50 dB measured at the cot
- Keep the speaker at least 2 m from baby
- Run continuously through the sleep, not just to fall asleep
When to seek help
- Baby hot and sweaty on the chest/back of neck (overdressed)
- Cold chest with mottled skin (underdressed)
- Loose bedding, pillows, soft toys in the cot — remove immediately
Common questions
Is white noise safe long term?
Yes when kept at a safe volume and distance. It mimics the noise of the womb and doesn't damage hearing at recommended levels.