Swaddle to Sleep Sack

Helping your baby learn to sleep without the swaddle.

If your household had a rough night recently, you’re not alone. One of the most common sleep questions I get is, “How do I transition my baby out of the swaddle without total chaos?” The good news is that with some practice, most babies handle it better than we expect.

When to Start

If your baby is getting close to rolling or almost two months of age, this is the perfect time to start moving away from the swaddle. Otherwise, you may end up with a day where they roll unexpectedly and you have to stop the swaddle cold turkey, which is hard on everyone. Starting now gives you some wiggle room and makes everything feel more gradual.

Helpful Transitional Options

There are a few ways to give your baby a softer step down from the full swaddle. Some families like arms up swaddles, some do one arm out at a time, and others use something like the Zipadee Zip. These can soften the shift from that snug, womb-like feeling into the freedom of a sleep sack.

What if baby is already out for naps?

If your baby is doing naps in a sleep sack, then keep going! Even if naps are short, which is totally normal at this age, they’re practice sessions for learning to sleep without the swaddle. You can try starting the night in the sleep sack as well, with the option to revert to the swaddle and try again the next night if it’s not going well. It just takes babies a little time to get used to having their arms free. If your little one is already tolerating it during naps, they’re well on their way.

A Note on Night Wakings

If your baby has been giving you long stretches of sleep in the swaddle, that’s wonderful. Just keep in mind that most two-month-olds still wake at least two to three times overnight to feed. If you see a few extra wakings during the transition, it’s not a failure of the sleep sack. It may simply be a growth spurt or a perfectly normal developmental shift.

You’ve Got This!

The swaddle transition can feel like a big step, but most babies adjust faster than we expect. You’re doing all the right things by starting this now and giving your baby time to practice. Hang in there, and I’m hoping tonight goes a little smoother at your house.



Dr. Sarah Wiersma is the owner of PeaPod Pediatrics and a board certified pediatrician and breastfeeding medicine specialist. Schedule a Meet & Greet to meet Dr. Wiersma and find out how pediatric direct primary care can support your family.