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I would try one or both arms but still swaddling so she gets the tightness on her chest. That helped R, then we slowly did it looser till just a sleep sack.
I don't have much advice on the transition, since when we did it she was asleep when we put her down. We did gave a crib wedge to give her some elevation.

PS that is great sleep! I am jealous. We are in teething/sleeping hell!! Good luck back to work!!!!!

I literally just posted this on another mom group I'm in, we're trying now, on night 3, and it has been awful. We've actually given in around 3:00 am both nights and put them back in the rockers. I don't really have any advice bc I clearly don't know what I'm doing but will be following this thread and wanted to commiserate...

I did it cold turkey right around 3.5 months. Still let him nap in swing or r and p for naps. Still was swaddled at first. It took a week for him to go back to normal if i recall. I think he woke up every 3 hrs at at first but that was only the first few nights. Then we swaddle weaned him a few weeks later when he started rolling. I started a thread about it somewhere on boards.

It's called "for those whose babies slept in the rnp at might" created 11 mos ago but I'm on my phone and can't copy and paste the link.

We did the transition by elevating her crib mattress on one end to make an incline (rolled towel under one end). Babies get used to the incline and that can be the biggest challenge when transitioning them. LO was transitioned around 7 weeks, and it took a few nights but wasn't bad. Also, we did naps in the crib for a few days first, then naps and nights.

I came out of lurker-dom just to post for you because I just did this and it went really well for me (hope it does for you too ).
I started putting L down to sleep in the crib with his pacifier after his normal night time routine. The first night I had to replace the paci 3 times but then fell asleep. By the third night he fell asleep without needing the paci replaced. He always gets up once around 3 a.m. I fed him and let him finish his night sleep in the RnP. I did this with his first stretch of night sleep in the crib and second in the RnP for a week.
The next week I put his back in the crib after his night feeding. I had absolutely no problems, went to sleep with his paci right away. He slept until his usual morning time.
Good Luck!

@JoJoGirl: I unfortunately have no advice for you, but wish you lots of luck and fingers crossed that 9.5 hours sticks around or comes back really quickly!

@Ms.Badger: welcome! Very sweet of you to come out of lurking to give advice for your first post Hope you enjoy it here!

@Jojogirl Same Mine ended up back in their rockers after the first wake-up bc they both screamed so much when I tried to put them back in the crib. Ugh.