top of page
  • Writer's pictureAndrea Merino

How to Transition Out of a Swaddle: Your Step-by-Step Guide

Swaddling is a time-honored practice that has helped countless babies (and their exhausted parents) enjoy restful nights. However, as babies grow and develop, there comes a time when it's necessary to transition out of the swaddle. This transition can be challenging, but with the right approach, you can ensure it's smooth and stress-free for both you and your little one.

Two questions I often get asked in my sleep classes are:

  1. When should I stop swaddling my baby and transition to a sleep sack?

  2. When should I stop using a sleep sack?

In this blog, I’ll answer these questions, share strategies for transitioning from a swaddle to a sleep sack, and recommend the best sleep sacks I have personally used and trust.

First and foremost, always practice safe sleep by placing your baby on their back to sleep, especially when swaddled. Swaddling a newborn in a light blanket or a swaddle sleep sack mimics the tight and comforting feeling they experienced in utero, helping to calm them and reduce the startle reflex (Moro reflex). If this reflex is strong, it can sometimes startle your baby awake. We all want our sweet newborns to sleep soundly because it’s crucial for brain growth! The swaddle should be snug around the chest but provide ample room at the hips and knees.

Why Transition Out of a Swaddle?

Before diving into the how-to, it’s important to understand why transitioning out of a swaddle is necessary. Swaddling provides comfort and security for newborns, mimicking the snug environment of the womb and helping to prevent the Moro reflex, which can startle babies awake. However, as babies grow, swaddling can become unsafe and inhibit their natural development.

  1. Safety Concerns: Once your baby starts showing signs of rolling over, swaddling can become a safety hazard. A swaddled baby who rolls onto their stomach may not be able to roll back, increasing the risk of suffocation.

  2. Developmental Milestones: As babies grow, they need the freedom to move their arms and legs to develop motor skills. Continued swaddling can restrict this natural development.

  3. Sleep Independence: Transitioning out of a swaddle helps babies learn to self-soothe and sleep independently without relying on the swaddle for comfort.

When to Transition Out of a Swaddle

The American Academy of Pediatrics (AAP) recommends that “when an infant exhibits signs of attempting to roll, swaddling should no longer be used.” The timing of transitioning out of a swaddle can vary from baby to baby, but there are some general guidelines and signs to watch for:

  • Breaking out of the swaddle mid-sleep

  • Fighting the swaddle and wanting their arms out

  • Increased night wakings after previously sleeping well

  • Decreased Moro reflex

  • Rolling over (this can sometimes happen as early as 2 months for some babies)

Steps to Transition Out of a Swaddle

Transitioning out of a swaddle can be done gradually or all at once, depending on your baby’s temperament and readiness. Here are some methods to consider:

1. Gradual Transition

For many babies, a gradual transition works best. This method allows your baby to slowly adjust to sleeping without the swaddle.

Step-by-Step Guide:

  • Step 1: One Arm Out: Start by swaddling your baby with one arm out. This gives them a chance to get used to the freedom without feeling completely unwrapped. Continue this for a few nights until they seem comfortable.

  • Step 2: Both Arms Out: Next, swaddle your baby with both arms out while still wrapping their torso snugly. This step helps them adjust to having both arms free while still feeling some security around their body.

  • Step 3: Swaddle Transition Products: Consider using a swaddle transition product like a sleep sack with wings or a swaddle with adjustable arms. These products provide a middle ground between full swaddling and no swaddling.

  • Step 4: Sleep Sack: Finally, transition to a regular sleep sack or wearable blanket. This allows your baby to move freely while still providing warmth and a sense of security.

2. Cold Turkey

Some babies do better with an abrupt transition, often referred to as the “cold turkey” method. This involves stopping swaddling altogether and transitioning directly to a sleep sack or regular sleepwear.

Tips for a Smooth Transition

Regardless of the method you choose, here are some additional tips to ensure a smooth transition out of the swaddle:

  • Start During Naps: Begin the transition during nap times to help your baby get used to sleeping without the swaddle in shorter intervals.

  • Create a Soothing Sleep Environment: Make sure the sleep environment is conducive to rest by using white noise, keeping the room dark, and maintaining a consistent bedtime routine.

  • Comforting Touch: Provide plenty of comforting touch and reassurance during the transition period. This can help ease any anxiety your baby might feel.

  • Monitor Sleep Patterns: Keep an eye on your baby’s sleep patterns and make adjustments as needed. Some babies may need a bit more time to adjust, while others might take to the change quickly.

  • Stay Patient: Transitions can be challenging, and it’s important to stay patient and understanding. Your baby is adjusting to a new way of sleeping, and it might take some time for them to get used to it.

  • Stay Consistent: Consistency is key. Stick with the new routine, even if there are a few rough nights initially. Your baby will adjust over time.

Common Challenges and Solutions

Transitioning out of a swaddle can come with its own set of challenges. Here are some common issues parents face and how to address them:

1. Frequent Night Wakings

Solution: Ensure your baby’s sleep environment is conducive to rest. Use white noise, keep the room dark, and maintain a consistent bedtime routine. Gradually extend the time between checking on your baby to encourage self-soothing.

2. Startle Reflex

Solution: The Moro reflex (startle reflex) is a natural part of your baby’s development and typically fades by 4 to 6 months. During the transition, try swaddling with one or both arms out, or using a swaddle transition product to help minimize the reflex.

3. Difficulty Falling Asleep

Solution: Create a soothing bedtime routine that includes activities like a warm bath, gentle rocking, or reading a story. This helps signal to your baby that it’s time to sleep and provides comfort during the transition.

4. Restlessness

Solution: Ensure your baby is comfortable by dressing them in appropriate sleepwear and maintaining a consistent room temperature. Provide comfort with touch to help them settle to sleep.


Transitioning out of a swaddle is a significant milestone in your baby’s development, and it’s important to approach it with patience and understanding. Whether you choose a gradual transition or the cold turkey method, remember that every baby is unique and may respond differently. Stay consistent, provide plenty of comfort and reassurance, and celebrate the small victories along the way.

By following the tips and strategies outlined in this blog, you can help ensure a smooth and successful transition out of the swaddle, setting the stage for continued restful nights and healthy sleep habits. Remember, you’re not alone in this journey – countless parents have navigated this transition, and with a little patience and perseverance, you and your baby will too.

For more personalized support and expert advice on your baby’s sleep habits, consider reaching out to our team at Sleeping Beautiezzz. Schedule a complimentary discovery call to discuss your sleep concerns and find the perfect sleep package for your family. Sweet dreams are just a phone call away!

13 views0 comments


bottom of page