Help! Sleeping unswaddled.


So I’m a FTM and my daughter is 4 months and she’s slept swaddled but one time we found her rolled over still swaddled and her face was in her mattress so we had to stop swaddling her. It’s been 3 days and she won’t take more than 20 minute naps when she used to take 1 1/2-3 hour naps and won’t sleep more than an hour at night. We’re still swaddling around her body but her arms out. We tried just one arm out but the blanket wasn’t secure enough to keep her other arm in so she just broke it out anyway. She always would wake up every 3 hours at night to eat even swaddled. She’s formula fed I don’t know if that makes a difference at all but we can’t feed her and then lay her right back down cuz she has mild reflux and she’ll spit up. Does anyone have any tips or tricks that might help her sleep better unswaddled? Or what worked for your baby? I know a lot of people say a sleep sack or a zipidee something, that thing shaped like a starfish or the Merlin sleep suit. I just don’t want to start her on any other bad habits that we’re just gonna have to struggle to break later. Some advice please!!! Thank you!