When (and How) to Transition Out of the Swaddle Without Losing Sleep

Swaddling is a wonderful tool for newborns to bring them back to that womb environment they so crave during the fourth trimester, but in just a couple of months, their bodies will start moving properly, and it will be time to get out of the swaddle.

I know what you’re thinking!

“AHHHH, NOOOOO! WE JUST GOT INTO A GREAT ROUTINE AND IT’S THE ONLY WAY THEY CAN SLEEP!”

I know, I know. It can seem devastating to stop what is working, but don’t worry, they WILL adapt, I promise! Next thing you know they’ll be rolling all over the crib enjoying themselves and you’ll be happy you did it!

WHEN TO STOP USING A SWADDLE:

If your baby is showing ANY signs of rolling, or they are older than about 12 weeks, you want to move from the swaddle right away.

Signs of rolling include:

• Rolling onto their shoulders or side

• Lifting their head and shoulders more often during tummy time

• Rolling hips from side to side using their legs

• Moving in circles by kicking their legs when on their backs

There are a couple of ways to transition out of the swaddle, depending on how much time you have — let’s talk through your options below.

How To Transition Out of the Swaddle

OPTION 1: DO IT COLD TURKEY

If your baby is already rolling, or even just showing signs of rolling, it’s time to throw that swaddle out. You can either go straight into an open arms sleep sack, OR you can use a transition product such as the Zipadee Zip.

This transitional product can be helpful for babies who have a strong Moro or startle reflex, meaning that they often jerk themselves awake. The Zipadee Zip is TOTALLY safe for rolling and provides lots of room to grow, but it also contains their arms a little, helping them to feel snug and secure.

This is not an ad at all!!! I personally used the Zipadee Zip for both my daughters from when they were 11-12 weeks until 6 months old (when we moved to an open arm sleep sack). They come in sizes all the way up to toddlerhood, so no need to transition again if you prefer, yay!

This transition can be tough. If they were already sleeping well, it’s typical to see a regression for a week or so, with lots of night wakings as they get used to their new freedom. Remember, this is a huge sensory change — give them grace and comfort as needed between sleep cycles.

OPTION 2: TRANSITION GRADUALLY

This option works if your baby is showing no signs of rolling, but is old enough to start exploring their bodies more!

1. Start swaddling with one arm out, alternating arms between feedings, nights, and naps (don’t keep the same arm out all the time).

2. After a few days, swaddle underneath their arms with BOTH arms out — this keeps a snug feeling around the chest while giving arms freedom to protect them if they roll.

3. After a few more days, move to an open arm sleep sack or the Zipadee Zip.

With open arm sleep sacks, no need for anything fancy — any open arm style works great, but I have tried LOADS over the years from $8 to $50+ and I've listed all the best ones for all budgets in this blog!

Similar to cold turkey, this can take a few weeks for them to adjust. Give them grace, provide comfort, and try to keep your normal routine. Your good little sleeper will be back on track in no time!

Other Helpful Tips for Managing the Swaddle Transition

• Practice tummy time as much as possible

• Continue your daily nap and bedtime routines

• Practice laying your baby down for sleep often

Continuing these routines helps your baby feel safe and secure and get back on track quickly.

Has Your Baby Never Slept Well?

I promise it’s not always going to be this way! Babies WANT to sleep—they just don’t know how yet. If you want help teaching them, I’m here for you.

Take the Baby Sleep Course!

Here’s a Quick Recap:

• When your baby shows signs of rolling or is older than 12 weeks, move out of the swaddle right away!

• You can do this cold turkey into an open arm sleep sack or use a transition product like the Zipadee Zip

• Or transition gradually: swaddle one arm out → both arms out → open arm sleep sack

• Continue your normal routines as much as possible

• You’ve got this! The sleep regression won’t last long

Need More Help?

I have lots of resources depending on your needs and budget:

• NEWBORNS (0-12 weeks)

• BABIES (4-24 months)

• TODDLERS (2-4 years)

If you want someone to guide you step-by-step, the Cozy Baby Sleep Course is designed to teach you how to help your baby fall asleep independently and sleep through the night. It includes personalized sleep plans, guidance on building solid sleep foundations, and creating consistent routines.

→ Learn more about the Cozy Baby Sleep Course here!