Written Claire Burgess, Family Consultant
When you bring a new baby home, safe sleep guidance can feel like an overwhelming list of rules arriving at the worst possible moment; when you are exhausted, emotional and just trying to do your best. We want to make this as straightforward as possible for you, so you can feel confident every time you put your baby down to sleep, whether that is at 7pm or 3am.
This is not a list of things designed to frighten you. It is practical, clear information so that you can make the sleep environment as safe as it can be, without the worry.
The basics: what safe sleep looks like
The guidance from the NHS and the Lullaby Trust is consistent and well-evidenced. Here is what it tells us:
Always place your baby on their back to sleep
This applies for every sleep, both naps and night sleep, until your baby can roll both ways independently. Once they can roll themselves, you do not need to keep repositioning them if they move in the night or during naps, but always start them on their back.
Use a firm, flat, waterproof mattress
The mattress should fit the cot, crib or Moses basket snugly with no gaps around the edges. There should be nothing soft or padded underneath your baby.
Keep the sleep space clear
No pillows, no duvets, no cot bumpers, no toys, no sleep positioners or nest-style pods. These products are often beautifully marketed but they are not recommended for safe sleep. The cot should contain your baby, the mattress and a fitted sheet. That is it.
Room-share for the first six months
Your baby should sleep in the same room as you for every sleep during the first six months, day and night. This is not the same as bed-sharing, which carries different risks and guidance. Room-sharing means your baby is in their own sleep space, in your room.
Keep the room at the right temperature
The recommended room temperature for a sleeping baby is between 16 and 20 degrees Celsius, with 18 degrees often cited as the ideal. A room thermometer is one of the most useful things you can have. Overheating is a known risk factor, so it is worth checking regularly rather than guessing.
Sleeping bags vs duvets
A well-fitting baby sleeping bag is the safest and simplest way to keep your baby warm during sleep. They replace the need for blankets, they cannot be kicked off in the night, and they cannot ride up over your baby’s face.
Sleeping bags come with a tog rating, which tells you how warm they are. As a general guide:
In summer or a warm room (above 21 degrees): 0.5 or 1 tog
In a cool room (around 18 degrees): 2 to 2.5 tog
In a cold room (below 16 degrees): 3.5 tog, or add a layer of clothing
Duvets and/or pillows are not recommended for babies under 12 months. They carry a risk of overheating and of covering the baby’s face during sleep. From 12 months, a lightweight duvet can be introduced, but a sleeping bag remains a perfectly good option well beyond that age if it is working for your family.
How to tell if your baby is the right temperature
Check the back of your baby’s neck or their chest. Their hands and feet are often cooler and not a reliable guide. Your baby should feel warm to the touch but not hot or sweaty. If they feel hot, remove a layer. If they feel cool, add one.
Signs a baby may be too hot include sweating, flushed cheeks, damp hair, and breathing that seems faster than usual. Trust your instincts. If something feels off, check on them.
What about swaddling?
Swaddling can be helpful for some newborns, but there are important things to keep in mind. Always swaddle with a thin, breathable fabric, never tightly, and always place a swaddled baby on their back. Once your baby starts showing signs of rolling, usually around two to four months, swaddling should stop. A transitional sleeping bag that lets your baby’s arms be out can be a helpful next step. Read our blog on swaddling here.
What if my baby falls asleep somewhere else?
Babies often fall asleep in car seats, prams, bouncers and swings. These are not designed as safe sleep surfaces for extended sleep. If your baby falls asleep in a car seat during a journey, that is fine, but once you are home they should be moved to a flat sleep surface (cot, crib etc) as soon as it is safe to do so. A baby who is asleep in a bouncer or swing should also be moved when possible, as the slight incline can affect their airway.
Can I ever share a bed with my baby?
The NHS and the Lullaby Trust advise that bed-sharing increases the risk of sudden infant death, particularly if either parent smokes, has recently consumed alcohol or medication that causes drowsiness, or is very tired. It is also not recommended for premature babies or those with a low birth weight.
We know that bed-sharing does happen, often unplanned, and often out of sheer exhaustion. If you think you might fall asleep with your baby on a sofa or armchair, moving to a bed is safer, but a separate sleep space remains the safest option. The Lullaby Trust has clear guidance on how to make bed-sharing safer if it does happen. If you are finding it very hard to put your baby down to sleep, that is something a sleep consultant can help with, so that you and your baby can both rest safely.
A note on sleep products and gadgets
There is a huge market for baby sleep products; pods, nests, wedges, inclined mattresses, breathing monitors and more. Some of these are helpful for parental peace of mind. Some are not recommended for safe sleep. Our advice is always to check against current NHS and Lullaby Trust guidance before using any product in your baby’s sleep space, and to be cautious of anything that positions your baby at an angle or adds soft material around them.
The safest sleep setup is also the simplest: your baby, on their back, in a clear space, at the right temperature and in the ‘feet to foot’ position, with their feet touching the end of the cot.
If you have questions about your baby’s sleep, or are struggling to get them settled safely, we are here to help. Book a free discovery call and we can talk it through together.
