When to Stop Swaddling and How to Transition

Swaddling is a major tool to have in your new parent kit that can help your newborn adjust to life outside the womb. Snugly and securely wrapping your baby helps keep them warm and cozy, and prevents them from flailing their arms or legs and startling themselves awake. Translation: more sleep for the whole family.

But the time will come when your baby needs to say goodbye to their swaddle. While swaddling your newborn is safe and can improve your baby’s sleep, it can become risky as your baby becomes more active and mobile.

How will you know when your baby should transition out of the swaddle, and what can you do to make the move less stressful for everyone? Here’s everything you need to know about when to stop swaddling and what to do instead.

How Long Will You Swaddle Your Baby?

You can safely swaddle your baby from birth to around 2-3 months of age. Once your baby begins demonstrating any early signs of rolling over, or begins to fuss and resist when you try to swaddle them, it’s time to transition out of the swaddle.

When Should You Stop Swaddling Your Newborn?

As soon as you observe your newborn attempting to roll over, you should stop swaddling. While your baby may not actually roll over until they’re 3-4 months old, it’s best to stop swaddling before they’ve mastered this new skill (keep in mind some babies begin rolling over as early as two months).

Be mindful as your baby becomes more active: once they begin arching their back, can plant their feet and lift their hips, or can kick and scoot themselves around in a circle when laying on their back, it’s time to transition out of the swaddle. This increased mobility makes it more likely that your baby loosens the swaddle, which can pose a suffocation and strangulation risk.

Other signs that it’s time to stop swaddling include:

Your baby is frequently breaking free of the swaddle during naps or overnight (and it doesn’t have to mean your baby is getting their whole body free—a free arm or leg is enough to discontinue use).
Your baby is waking up and not positioned on their back.
Your baby is waking frequently after a history of sleeping well, especially overnight.
Your baby is exhibiting decreased Moro reflex (your baby’s “startle” reflex).
Your baby is consistently able to lift and control their head and shoulders during tummy time.
Your baby has begun to resist swaddling, and does not appear calmed or soothed by swaddling.

How Do You Transition Out of a Swaddle?

If swaddling has been a core part of your newborn’s sleep routine, it’s understandable to feel anxiety about transitioning out of this phase—what if neither of you ever sleep again (you will—we promise!). But there are a few tips and tricks to make the move out of the swaddle go more smoothly.

In a perfect world (sidenote: few periods in life are as chaotic for anyone as the fourth trimester is for new parents, and that’s okay), it’s best to start introducing a “new” way to sleep prior to your baby showing signs of rolling. That gives you more time to gradually transition your baby, and knowing you have that extra time can also help calm your nerves.

Start implementing your transition method during bedtime before incorporating them into your nap routine. Transition approaches can include:

Going cold turkey. This method is most successful for babies who aren’t high needs (if your baby is hyper alert, wakes and feeds frequently, requires contact or movement to sleep, or is very sensitive to separation from their caregiver, this may not be the best approach for you). But if you test this method for two or three nights without success, move on to a more gradual approach.
Swaddling with one arm out. Continue swaddling as usual, but leave one of your baby’s arms out. Allow them to adjust to this new position for a week or so before swaddling with both arms out, and then, transition to a sleep sack. Swaddling with your baby’s arms out is perfectly safe—some babies even prefer it—as long as you’re still swaddling snugly.
Partial nighttime swaddling. When you first put your baby down, swaddle them with an arm (or both arms out). When they wake for their first overnight feeding, swaddle them entirely, with both arms back in. Work on increasing the amount of time spent partially swaddled until they sleep overnight with both arms out. Then work on transitioning them into a sleep sack.
Using a transitional product. Swaddle sacks or sleep suits can offer a gentler transition out of a swaddle for your baby. Swaddle sacks zip on and have “wings” that allow your baby to move their arms while still stifling the startle reflex. Eventually, you can remove the wings entirely so that your baby can adjust to feeling swaddled with arms out, before moving on to a sleep sack. Sleep suits, like Baby Merlin Magic Sleep Suit, have layers that provide just enough coziness to muffle startles, and can ease transitioning to a sleep sack.

Be mindful of introducing new gear (like swaddle sacks) or behaviors (like rocking your baby to sleep) that your baby also begins to rely on to fall asleep. These habits will need to be broken eventually, as well, and can impede your baby learning to self soothe.

How Long Does It Take to Transition Out of a Swaddle?

There’s no one-size-fits-all answer to this, unfortunately. Every baby is different, and it’s important to be patient and observe your baby’s cues while you’re transitioning out of the swaddle. Some babies may adapt quickly (may the odds be ever in your favor), while others may take more time, but most babies transition in 1-2 weeks. If you’re finding it particularly challenging or have concerns, it’s always a good idea to consult with your pediatrician or pediatric sleep specialist for personal guidance tailored to your baby’s needs.

How Do You Get Your Baby to Sleep Without a Swaddle?

Getting your baby to sleep without a swaddle can be challenging, and both of you may have to endure some tough moments while transitioning. But there are several tips and tricks you can try to help your baby sleep without a swaddle.

Establish a bedtime routine (and stick with it). Creating a consistent bedtime routine will signal to your baby that it’s time to wind down and get ready to sleep.
Create a calm environment. Now is a great opportunity to assess your baby’s sleep hygiene: is their sleep space nice and dark? Are you using a white noise machine? Is the room temperature relatively cool? Ensuring that your baby’s sleep environment is actually optimized for sleep will help your baby learn to sleep without a swaddle.
Try soothing techniques. Try out gentle soothing techniques that can help your baby relax and fall asleep. Rocking, massage, gentle bouncing, placing your hand on your baby’s chest, swaying, or patting your little one’s back may help your baby relax.
Evaluate sleep schedules. Brushing up on the basics of newborn sleep can help you understand if you need to begin adjusting your baby’s sleep schedule. Newborns sleep between 14-18 hours a day (6-8 hours of daytime sleep and 8-10 hours of nighttime sleep) and have 60-90 minute wake windows (the time spent awake between one nap and the next). If your baby is oversleeping during the day, or has an inadequate amount of time awake before bedtime, it can make falling asleep (and adjusting to sleep without a swaddle) more difficult. To increase the time your baby is spending awake during the day, make sure you’re feeding frequently enough (otherwise they’ll wake up overnight to make up those calories!), spend time outside in natural light if possible, and engage them in play and tummy time for longer stretches.
Practice self-soothing. Listen, we get it—the “self-soothing baby” can feel like a myth in those early weeks at home. But it’s still important that you encourage your baby to develop these skills. Start small by putting your baby down drowsy but awake, giving them the opportunity to learn how to settle themselves to sleep. This helps them learn to fall asleep independently and reduces their reliance on external sleep aids like swaddling.
Be patient and persistent (and cut yourself some slack). The transition from swaddling to sleeping without a swaddle may take time and require patience. Your little one may resist the change initially, but with consistency and persistence, they will adapt to the new sleep routine. Eventually.

Remember, every baby is unique, so it may take some trial and error to find what works best for your little one. If you continue to have difficulties, consider consulting with your pediatrician or a pediatric sleep specialist for further guidance.

Alternatives to Swaddling

Though most newborns like being swaddled and sleep better and longer when they’re wrapped up like burritos, not all babies do. Your baby may like having their hands or arms free, or your baby may fuss when constrained by a swaddle and try to break out. Before throwing in the towel on swaddling, try:

Sleep sacks. These wearable blankets are designed to provide a cozy and secure environment for infants without the need for wrapping. They allow your little one more freedom of movement, and best of all, are safe for wearing through toddlerhood (so you won’t have to worry about transitioning out of them, like traditional swaddle blankets).
Swaddle transition items. Both swaddle sacks and sleep suits can minimize your baby’s startle reflex without restraining your little one’s arms, and most are zippered, so overnight diaper changes are way more convenient.
Different swaddles. Even traditional swaddle blankets are available in a wide variety of materials that have different textures and warmth ratings. Testing out different options could make all the difference for your baby.
Skin-to-skin contact. Not only is skin-to-skin contact (sometimes called kangaroo care) an amazing bonding experience for babies and their caregivers, research has shown that it reduces infant stress. A calm, relaxed baby is more easily settled for sleep, so snuggle up.
Babywear. Babywearing facilitates skin-to-skin contact which soothes your baby and regulates their heart rate and temperature. Once your baby is calm and drowsy, carefully remove them from the carrier and place them in their sleep space (or just keep babywearing—your hands are free!).
Motion. Babies are calmed by gentle rocking and swaying, and their brains are soothed, settled, and primed for sleep.

Discovering what sleep aids are effective for your baby will take some trial and error—this is new to both of you—but there are plenty of tools at your disposal. Observe your baby’s cues, and tweak your routine until you find what works. Just remember to be patient and persistent (it will pay off eventually).