How To Swaddle A Baby: A Step-By-Step Guide

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Essentials
Swaddling is one of those things you hear about long before your baby arrives, and when the time comes, it can feel like there's a lot to get right. But at its heart, swaddling is simply about helping your newborn feel safe, settled and ready for sleep. This guide covers why it works, how to do it, and how to know when it's time to move on.
Genevieve Titov, Sleep Angel
5 min read |
10 April, 2024

What Is Swaddling?

Swaddling is the practice of wrapping your baby snugly in a blanket or fitted wrap. The idea is to recreate the contained, secure feeling of the womb, which is familiar and calming for newborns. 

Common reasons parents choose to swaddle:

  • It supports your baby through the startle reflex, so they can settle gently back to sleep
  • It creates a familiar, womb-like environment
  • It can help your baby feel calm and secure, feeling more settled for sleep
  • It can become a sleep cue, helping your baby recognise when it's time to rest
  • It reduces the need for loose blankets in the sleep space

Why Swaddling Helps

Newborns are born with the Moro reflex (also called the startle reflex), an involuntary response where their arms fling outward suddenly, often waking them up just as they've drifted off. It's completely normal and a sign of a healthy nervous system, but it's also one of the most commonly reported reasons newborns wake themselves up.

A well-designed swaddle creates a gentle, contained space around your baby. When the startle reflex fires, instead of their arms flinging wide and jolting them fully awake, the reflex can complete within the soft boundary of the fabric. Your baby may still startle, but they're more likely to settle themselves back to sleep.

It's not about stopping the reflex. It's about giving your baby a supportive environment where the reflex doesn't have to mean a full wake-up every time.

For a deeper look at what the startle reflex is, why it happens, and other ways to help your baby through it, read our guide to the startle reflex.

How to Swaddle: Traditional Method

  1. Lay the blanket on a flat surface and fold down one corner.
  2. Place your baby face-up with their head above the folded corner.
  3. Bring the bottom corner up over their feet.
  4. Wrap the left side across your baby's body, tucking it under their back.
  5. Repeat with the right side.

Make sure the swaddle isn't too tight around the hips and legs. Your baby should be able to bend their knees and move their hips freely. The Lullaby Trust notes that swaddling too tightly around the hips can contribute to developmental dysplasia of the hip.

The Lullaby Trust also recommends using lightweight material such as a thin muslin or thin cotton sheet, and keeping the swaddle below the shoulders so your baby's face can't become covered by loose material.

Traditional swaddling takes a bit of practice and can be tricky to get consistent, especially at 2am. If you and a partner are both wrapping the baby, the technique can vary, which means the fit can be inconsistent too.

How to use the Swaddle Up™

  1. Lay the swaddle down on a flat surface and unzip from the neck down.
  2. Place your baby down on top of the swaddle and gently place their arms in the wings and their feet within the bag
  3. Zip, cuddle, sleep, repeat.

For nappy changes, use the twin zip feature and simply unzip from the bottom up to change a nappy and get back to bed asap!

Arms Up vs Arms Down

Traditional swaddling places the arms by the baby's sides or across their chest. Some babies settle well this way, but others find it frustrating.

Arms-up swaddling is a more modern approach that lets your baby keep their hands by their face. Many newborns naturally position their hands near their face and may find comfort in being able to access their hands for self-soothing, such as sucking on their fingers or touching their face.

A swaddle with stretch in the fabric allows your baby to move within the swaddle rather than being held rigidly in one position. The startle reflex can still happen, but the gentle boundary of the fabric means it doesn't result in a full wake-up. Your baby gets the support they need while their nervous system develops, without their natural movement being restricted.

If your baby seems to fight a traditional arms-down swaddle, it's worth trying an arms-up option before giving up on swaddling altogether. The Lullaby Trust does not recommend one arm position over another, so this is about finding what works best for your baby.

Zip-Up Swaddles

A zip-up swaddle removes the folding and tucking entirely. You place your baby inside, zip it up, and you're done. The fit is consistent every time, there's no loose fabric to worry about, and it works just as well whether it's you, your partner, or a grandparent doing bedtime.

The key to a good zip-up swaddle is built-in stretch which will work with your baby's natural movements, not against them. Rather than holding the arms tightly in place, the fabric should give enough for your baby to move, self-soothe, and experience the startle reflex within a supportive boundary. This means the reflex can do its job without resulting in a full, distressed wake-up.

Zip-up swaddles are especially useful in the middle of the night when your coordination isn't at its best. IYKYK. Most will also have a twin zipper, which helps for nappy changes so you don't need to fully unwrap your baby for each change.

If you buy any swaddle product, the Lullaby Trust recommends making sure it meets safety standards and fits your baby well. Always follow the individual product's guidance, as some manufacturers recommend sizing based on a baby's weight rather than their age.

Shop Swaddles

When to Start and Stop Swaddling

You can start swaddling from birth. If it's something you'd like to try, starting early helps your baby associate swaddling with sleep, which builds a consistent routine.

You must stop swaddling when your baby starts showing signs of rolling over or pushing up onto their hands and knees. Every baby is different. Some start showing signs of rolling as early as 2 months, though it's more common around 3 to 4 months. The key is to watch your baby, not the calendar.

It's recommended to stop swaddling as soon as you see any signs of rolling, as a swaddled baby who rolls onto their front may not be able to roll back again because they can't use their arms.

Transitioning Out of a Swaddle

When your baby starts showing signs of rolling, it's time to move on from swaddling. This is a normal and healthy milestone, not something to dread.

A transition swaddle can make this easier. Look for one with removable wings or arm sections, so you can take one arm out at a time and let your baby adjust gradually. Many parents find the transition takes a few nights, and their baby settles into arms-free sleep faster than expected.

Once your baby is comfortable with arms free, they can move into a sleeping bag, which provides the same warmth and security without any restriction. Sleeping bags stay in place all night (no kicked-off blankets) and come in different TOG ratings for different room temperatures. For help choosing the right TOG, see our complete TOG guide.

Shop Transition Swaddles

Temperature and Safe Sleep

The Lullaby Trust recommends keeping a room between 16 and 20°C. Overheating is a risk factor for SIDS, so it's important to make sure your baby is at a comfortable temperature. Using a TOG-rated swaddle or sleeping bag will also help (especially as it can be hard to keep a room at a certain temperature all year round), and you can adjust what your baby wears underneath based on the provided dressing guide.

To check if your baby is the right temperature, feel the back of their neck or their chest. It should feel comfortably warm, not hot or clammy. Your baby's hands and feet will usually be cooler, which is normal and not a reliable indicator of overall temperature.

It's also recommended that babies don't wear hats indoors, as they lose heat through their heads and a covered head can cause overheating.

Safe sleep basics:

  • Always place your baby on their back to sleep, whether swaddled or not
  • Use a firm, flat mattress that fits the cot or bassinet snugly with no gaps
  • Keep the sleep space clear of loose blankets, pillows, toys and bumpers
  • Share a room with your baby for at least the first six months

Read more: Safer Sleep Tips for Newborns

Frequently Asked Questions

Do you have to swaddle your newborn?
No, swaddling is a personal choice. Some babies love it and settle beautifully. Others prefer not to be wrapped. If your baby seems distressed or consistently fights the swaddle, it's absolutely fine not to use one.
How long can a baby be swaddled each day?
You can swaddle your baby for naps and nighttime sleep. Most newborns sleep for 14 to 17 hours in a 24-hour period, so swaddling will naturally cover a large part of the day. Remove the swaddle for feeds, nappy changes, tummy time and play.
Should I swaddle for daytime naps too?
Yes. If you're swaddling for nighttime sleep, swaddling for daytime naps as well helps your baby associate the swaddle with sleep and builds a consistent routine.
How do I know when to stop swaddling?
Stop as soon as your baby shows any signs of trying to roll over or push up onto their hands. Some babies show these signs as early as 2 months, though it's more common around 3 to 4 months. Watch your baby rather than going by age alone.
What if my baby doesn't like being swaddled?
You could try a different style or try again in a few days. Some babies who dislike arms-down swaddling settle well in an arms-up swaddle. A swaddle with stretch allows more natural movement, which some babies prefer. If your baby is still unhappy, it's OK to skip swaddling entirely and do what is right for your family.
Does swaddling stop the startle reflex?
No, and it shouldn't. The Moro reflex is a healthy part of your baby's neurological development. A good swaddle doesn't suppress the reflex. It provides a gentle, supportive boundary so that when the reflex fires, your baby can experience it without being jolted fully awake. The startle still happens, but within a contained space that helps your baby settle back to sleep. For more on the startle reflex, see our dedicated guide.
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Try our Love To Dream Swaddle Up™   

The Love To Dream Swaddle Up™ is an easy way to swaddle your baby. It can be used from birth to establish a safe sleep routine. Its unique wing tips enable your child to sleep in a more natural arms-up™ position to safely self-soothe while its hip-healthy design allows for freedom of movement.  

The Swaddle-Up™ comes in a range of colours and fabric grades for the different seasons. Use our Clothing guide to find the right product for your child.  

When your baby shows signs of rolling over, it’s time to stop swaddling. Our Transition Suits and Bags are designed to ease your child towards more independent arms-free sleep.   

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