Transitioning Out of the Swaddle

Transitioning Out of the Swaddle: How and When to Do It Safely

Swaddling can be incredibly helpful in the early weeks, supporting newborns through their startle reflex and helping them feel secure as they adjust to life outside the womb. However, there comes a point where swaddling is no longer safe, and knowing when and how to transition out of the swaddle can make a big difference to both safety and sleep quality.

This guide explains when to stop swaddling, how to transition smoothly, and what to expect as your baby adjusts.

When should you stop swaddling?

Swaddling should stop once your baby shows any signs of attempting to roll, which for many babies occurs somewhere between 8 and 16 weeks, but can happen earlier or later.

Rolling significantly increases the risk of airway obstruction if a baby is swaddled, which is why swaddling beyond this point is not considered safe.

This timing often overlaps with the 4 month sleep regression, when babies experience major neurological changes and sleep can feel more disrupted. While these two changes often happen around the same time, it’s important to remember that the reason for stopping swaddling is safety, not sleep behaviour.

Why transitioning out of the swaddle
can feel hard

Many babies sleep very well while swaddled. Once arms are free, you may notice:

More movement during sleep
Shorter naps
Increased waking overnight
More difficulty settling initially

This is completely normal. Swaddling suppresses the startle reflex, and when it’s removed, babies need time to learn how to manage that movement independently.

This adjustment period does not mean your baby has forgotten how to sleep. It means they are learning a new skill.

How to transition out of the swaddle

There is no one-size-fits-all approach, but there are a few common ways to move out of the swaddle safely and gradually.

One arm out

Some families start by leaving one arm out for a few nights, then transitioning to both arms out once their baby adjusts. This can work well for babies who still rely heavily on the swaddle but are close to rolling.

Both arms out

Other babies cope better with a clean break. Moving straight to both arms out avoids prolonging the adjustment and can lead to faster settling overall.

Transition products

Some families use transitional sleep suits or arms-out sleep sacks to bridge the gap between swaddling and fully unrestricted sleep. These can provide a sense of containment while allowing safe movement.

Regardless of the approach, once rolling begins, both arms must be free.

What to dress your baby in once swaddling ends

Once swaddling stops, babies should sleep in an arms-out sleep sack or sleeping bag that fits correctly and aligns with safe sleep recommendations.

This keeps the sleep space clear while still supporting warmth and comfort. You can learn more about appropriate options in Sleep Sacks: When to Use Them and When.

It’s also important to ensure your baby is dressed appropriately for the room temperature. Overheating can contribute to unsettled sleep and discomfort.

Safe sleep during and after the transition

Even during unsettled periods, safe sleep practices must remain consistent.

Babies should always be placed:

On their back
On a firm mattress
In a clear sleep space free of loose items

These recommendations align with Safe Sleep Guidelines, which are supported by Red Nose Australia and the American Academy of Pediatrics.

While sleep may feel more disrupted for a short period, safety should never be compromised to improve sleep temporarily.

How long does the transition take?

For most babies, the transition out of the swaddle takes anywhere from a few nights to a couple of weeks.

If sleep disruption lasts longer than this, it’s often helpful to look at:

Awake windows
Day sleep structure
Settling support
Sleep environment

Rather than assuming the swaddle transition has failed, it’s usually a sign that sleep needs have shifted alongside development.

Supporting sleep after the swaddle

Once arms are free, babies often benefit from:

A consistent bedtime routine
Clear sleep cues
Appropriate awake windows
A supportive but steady settling approach

This stage is not about pushing independence. It’s about supporting your baby as they adapt to a big physical and neurological change.

Looking ahead

Transitioning out of the swaddle is one of the first major sleep changes families navigate, but it won’t be the last. Sleep continues to evolve through regressions, nap transitions, and developmental leaps.

The 5–24 Month Infant Course provides age-specific guidance through each stage of infant sleep, including swaddle transitions, routines, night waking, and settling support. For families wanting longer-term support, the Infant and Toddler Bundle offers continuity well beyond infancy, so you’re never left guessing what comes next.

Swaddling may end, but supported sleep continues.

Eva Beke

Certified Paediatric Sleep Consultant

Founder The Sleepy Little Bubs

I’m Eva Beke, a certified baby and toddler sleep consultant and founder of The Sleepy Little Bubs, supporting families across Australia and the world with evidence based baby and toddler sleep support.

My approach is realistic, supportive, and designed to evolve as your child grows, so you’re not just getting help for today, but confidence moving forward.

The Smarter Way to Invest in Better Sleep

Supporting sleep doesn’t have to mean starting over every time something changes.

Our sleep courses are built to support you long term, with age specific guidance that adapts as your child grows. From early routines and regressions to nap transitions and toddler sleep challenges, you’ll have a clear plan and ongoing support so you can respond with confidence at every stage.