Should I swaddle my baby for better sleep?
If you have a newborn, you’ve probably heard that you should swaddle your baby. But is it really that essential for good sleep? The answer is a resounding yes! With newborns, it can be hard to overstate the usefulness of swaddling during those early weeks. So let’s jump in and answer your most pressing questions about swaddling.
When should I swaddle my newborn?
Swaddling is an effective tool from day 1. In fact, most newborns are swaddled up nice and snug by the nurses while still in the hospital. Swaddling helps to calm and soothe a newborn baby. Think about it this way: Your baby just spent 9 months all cozy and snug in the womb. After birth, it can feel pretty weird to be able to move and wiggle all around without anything inhibiting that movement. By swaddling your baby, you are reminding them of the womb and helping to recreate that environment in which they felt so comfortable and safe.
While you can swaddle your baby from day 1, you don’t want to have them swaddled all day and night. It’s equally important to help them acclimate to life outside the womb and get time where they can freely move around. This is how they gradually learn to build muscle strength, control their limbs and feel safe even when they aren’t snuggled up tight.
In general, you want to swaddle your baby for sleep because of the great benefits it can have for sleeping. Any sleep that you will be setting your baby down for is a great time to swaddle them. If you will be holding them or baby-wearing them for naps, then the swaddle isn’t necessary. You can also pull the swaddle out for those times where your baby is especially fussy and you’ve done everything (fed, diaper change, etc.) to make sure their needs are met.
Why does swaddling promote better sleep?
As mentioned above, we want to swaddle your newborn when it’s sleep time. This is because swaddling can promote better sleep. Not only does swaddling trigger a calming and soothing reflex for your newborn, it also gives them a sense of security. These factors are key when it comes to sleep. Babies will sleep their best when they are calm, soothed, and feeling safe.
The next main aim of swaddling is to muffle your newborn’s Moro reflex- also known as a startle reflex. They are born with this reflex and it is typically triggered when your newborn is placed on their back. It causes them to feel as though they are in free fall and this sensation leads to them jerking their arms out.
Obviously, this sensation can be very disruptive to their sleep! When swaddled, your newborn won’t be able to jerk their arms and accidentally wake themselves up. Because of this, swaddling during sleep often helps keep your newborn from waking prematurely. This helps them (and you!) get better rest.
For more help promoting better sleep for your newborn, check out my free newborn guide here.
When should I stop swaddling my baby?
While swaddling is a great tool, all good things must come to an end and there are some specific signs that it’s time to move on.
Stop swaddling as soon as your baby shows signs of rolling: This is the most important sign and every baby is different. So even if your newborn is rolling at a young 6 weeks, that means the swaddle needs to go. From a safety perspective, we don’t want to swaddle a rolling baby and have them accidentally roll to their tummy while sleeping without access to their arms and hands to push their face up.
Stop swaddling when your baby is continually breaking out of the swaddle: This may happen here or there when you don’t get the swaddle tight enough or when you have to graduate to a bigger swaddle. But if this is happening time and time again, that means that not only is your baby too strong to keep a swaddle on, but they also are showing you signs they want more freedom.
Stop swaddling by the time your baby is 3-4 months: Even if they aren’t rolling yet, 4 months is a good cut off for the swaddle. Their startle reflex is mostly integrated by this point and the act of unswaddling will help it integrate even more. Now that your baby is no longer a newborn, we want them to get used to having freedom of movement in their crib so they can find their comfiest sleeping position and get there on their own.
Is swaddling safe?
The internet is a crazy place and I know there can be conflicting information out there about swaddling. Here’s what I want you to know. Swaddling is a safe technique that has been around for hundreds of years.
There is no evidence to show that swaddling is harmful when it’s done correctly and at the right age. There is also zero evidence to support an idea that swaddling can promote too deep of a sleep that is dangerous for your newborn.
The AAP recommends swaddling to promote better sleep. And, in many ways, swaddling a newborn can lead to safer sleep. A newborn who sleeps better while swaddled will mean that their parents are less likely to turn to unsafe sleeping habits such as stomach sleeping or bed sharing.
Bottom line, swaddling is safe and effective when it’s done correctly and at the right time.
How do I transition baby out of the swaddle?
Transitioning a baby out of the swaddle is a gradual process that requires patience and consistency.
Start with One Arm Out:
Begin by swaddling your baby as usual, but leave one arm free while swaddling the other arm snugly.
Use a swaddle designed for this purpose, ensuring it's secure around the baby's torso but allows one arm to move freely.
Transition to Both Arms Out:
After a few nights with one arm out, gradually transition to having both arms out of the swaddle.
Continue swaddling your baby with the swaddle wrapped around their torso but leaving both arms free.
Introduce a Sleep Sack:
Once your baby is comfortable sleeping with both arms out, it's time to transition to a sleep sack or wearable blanket.
Choose a sleep sack appropriate for your baby's age and size, ensuring it fits snugly around the torso but allows freedom of movement for the arms and legs.
You’ll also want to choose a sleep sack based on the TOG, which stands for “Thermal Overall Grade," which is a measure of the warmth or thermal insulation provided by a fabric or material. In the context of baby sleep sacks, TOG rating indicates how warm or cool the sleep sack will keep your baby during sleep. A higher TOG rating indicates a warmer sleep sack, suitable for colder temperatures, while a lower TOG rating indicates a lighter sleep sack, ideal for warmer weather
Place your baby in the sleep sack at bedtime as part of your regular bedtime routine.
What swaddles should I use?
While you may notice the nurses at the hospital using baby blankets to swaddle your newborn, that typically will not be the best option after the first days of life. Your newborn will get squirmier and stronger quickly and therefore I recommend using actual swaddle products. These are products that are designed for swaddling newborns and that means they are harder for newborns to break out of and they also tend to be easier to correctly use too!
Personally, I recommend the Ollie swaddle (use my affiliate link to save 10% off) or the Dreamland swaddle (use my affiliate link to save 15% off).
If you’re looking for more support as you navigate these newborn months, check out my Newborn Sleep Package. It’s designed for families eager to establish solid sleep routines for their newborns right from the beginning. It includes support calls and a sleep guide to cover everything from creating routines and schedules to mastering soothing techniques and optimizing feeding strategies.
