How to Create a Peaceful Bedtime Routine for Your Baby

Does your baby fight sleep at the end of the day? Are you spending more time bouncing, rocking, or shushing than you’d like - only for your baby to wake up20 minutes later?

The good news is that a peaceful bedtime routine can change everything. A consistent, calming routine helps your baby’s brain and body understand it’s time to rest. It creates predictability, builds trust, and lays the foundation for better sleep now - and as your baby grows.

Here’s how to build a baby bedtime routine that really works.

Why Do Babies Need a Bedtime Routine?

Newborns and young babies don’t know day from night yet - but they quickly start to recognize patterns. A soothing, predictable bedtime routine becomes a cue that sleep is coming, helping your baby settle more easily and sleep for longer stretches.

It also gives you a chance to slow down, connect, and transition from the day’s busyness into a calm evening rhythm.

When Should I Start a Bedtime Routine?

You can begin a gentle bedtime routine as early as 6-8 weeks, though it will look different than it will later on. Even a short routine helps your baby feel secure and prepares their body for sleep.

By 4 months, most babies thrive with a consistent routine before bed.

What Should a Baby’s Bedtime Routine Include?

Your routine doesn’t have to be long or fancy - it just needs to be calm, predictable and repeatable.

Here’s a simple bedtime routine that works for many babies:

1. Bath - A warm bath on nights when its needed can help to signal wind-down time.

2. Brush teeth - Yes, even when they don’t have any yet. This is a great habit to get into at any age.

3. Dim the lights - This helps lower cortisol and encourages melatonin production.

4. White noise - This helps with sleep association mimicking the womb and blocks out household noise.

5. Cuddles with a book or two - This is more about connection and not content. Keep it sweet and simple.

6. Bedtime lullaby - The same quick song each night will help signal that the bedtime routine is winding-down.

7. Bedtime phrase - This can be anything you choose but use the same phrase each night and nap. An example is “It’s time for sleep, you are safe, I love you”.

8. Lay down in bed relaxed but awake - This will help teach you baby the skill of independent sleep.

How Long Should a Baby’s Bedtime Routine Be?

Aim for about 15-30 minutes depending on your baby’s age and temperament. The goal is to create a reliable rhythm - not to drag it out. If your baby is overtired, shorter is often better.

Tips for a Smooth Baby Bedtime Routine

• Be consistent - Repeating the same steps in the same order each night builds familiarity and security.

• Stay calm - Your baby takes emotional cues from you. The more relaxed you are, the more relaxed they’ll be.

• Watch wake windows - Putting your baby to bed too late can backfire. Sleep pressure builds over time, and an overtired baby will struggle more to fall asleep and stay asleep.

• Use loving limits - It’s okay to set gentle boundaries around bedtime. Babies feel safest when they know what to expect.

Final Thoughts

You don’t need to do everything perfectly to help your baby sleep better. Even small, consistent changes to your bedtime routine can make a big difference - for both of you.

If bedtime still feels like a battle, or your baby struggles with frequent night wakings, I’m here to help. My gentle, evidence-based sleep support meets your baby’s needs and respects your parenting style.

Let’s make bedtime the most peaceful part of your day.

Let’s work together to create a sleep plan that fits your baby and your family. Book a free discovery call today!

How to Keep Your Toddler’s Sleep on Track as Summer Approaches

As the days get longer and the weather gets warmer, many families find themselves spending more time outdoors and staying up later - and while that can be wonderful for making memories, it can also wreak havoc on your toddler’s sleep.

If you’re starting to notice bedtime battles, early wakeups, or more nighttime disruptions, you’re not alone. In this post, we’ll explore how to keep your toddler’s sleep on track during spring and summer, even with all the seasonal changes in daylight, schedules, and routines.

Why Summer Disrupts Toddler Sleep

Before we get to the solutions, let’s look at what’s working against your child’s sleep this time of year:

• Longer daylight hours confused their internal clock.

• Evening outdoor play leads to overstimulation.

• Changes in daycare, school, or vacation schedules create inconsistency.

• Travel and sleepovers interrupt familiar routines.

The good news? With a few simple strategies, you can keep your toddler’s sleep consistent and predictable - even when summer fun is in full swing.

1. Stick to a Consistent Bedtime Routine

Even if bedtime shifts a little later during the summer, keep your wind-down routine predictable. Toddlers thrive on consistency, and their bodies rely on familiar cues to know that it’s time to sleep.

Try to do:

• Bath

• Pajamas

• Books

• Bedtime song

• Lights out

The timing may adjust slightly, but the order and the calm tone should stay the same.

2. Use Blackout Curtains to Block the Light

One of the biggest sleep challenges in the spring and summer is the late sunset. Toddlers often resist sleep when it’s still light out, so creating a dark sleep environment is key.

Blackout curtains are one of the best investments for summer sleep. They help trigger melatonin production, which supports falling and staying asleep.

Bonus: They can also help reduce those too-early morning wakeups caused by the sun peeking in.

3. Calm the Chaos After Evening Play

Evening walks, playground time, or backyard fun are great - but if your toddler is wild 30 minutes before bed, it’s time to shift the energy.

After coming inside:

• Dim the lights

• Offer a warm washcloth to clean up

• Play soft music or read a quiet book

This creates a transition zone from high-energy play to low-energy rest. You can even call it “calm time” to make it part of your summer routine.

4. Anchor the Day with Predictable Wake-Up and Nap Times.

Summer often throws schedules out the window, but toddlers need structure to sleep well. Try to keep:

• Wake-up time within the same 30-45 minute range each day.

• Naps consistent in timing and length (if your child still naps)

• Bedtime predictable, even if it’s slightly later than during the school year

This consistency helps regulate your child’s circadian rhythm, which is essential for falling asleep smoothly and staying asleep all night.

5. Prepare for Travel and Time Changes

If you’re traveling this summer, plan ahead for sleep. Bring your toddler’s familiar sleep items - like a favorite blanket, white noise machine, or sleep sack - and try to mimic their routine even in a new setting.

For time changes:

• Shift bedtime in 15-minute increments over a few days before you leave.

• Once you arrive, jump into the new local schedule right away.

Need help Getting Sleep Back on Track?

If you’re already seeing signs of sleep struggles - like bedtime battles, skipped naps, or early rising - summer might be the culprit.

At Provision Sleep & Doula Services, I specialize in helping families create simple, loving sleep routines that work - even during seasonal transitions.

Book a free discovery call today to see how I can support your family’s sleep this summer!

What is a Pediatric Sleep Consultant-and How Can One Help Your Family?

Welcome to Provision Sleep Services Blog!

If you’re here, chances are you’re exhausted, overwhelmed, or simply searching for answers about your child’s sleep. Whether you’re dealing with bedtime battles, nap strikes, or middle-of-the-night wakeups, you’re not alone-and you’re in the right place.

As a pediatric sleep consultant, my job is to help families just like yours find calm, confident solutions to the sleep struggles that come with raising babies, toddlers and preschoolers.

But first-let’s break down what a pediatric sleep consultant actually is (and isn’t) and now working with one can completely change the game for your family.

At Provision Sleep Services, I help tired families find calm, confident solutions to sleep challenges using a supportive, personalized approach that works-without harsh methods or “cry it out”.

What is a Pediatric Sleep Consultant?

A pediatric sleep consultant is a trained professional who helps families improve their child’s sleep through customized, developmentally appropriate strategies. We take into account your child’s age, temperament, family values, and sleep environment to create a plan that works for you.

Unlike one-size-fits-all advice from books or social media, sleep consultants offer personalized guidance, daily support, and evidence-based methods to get results-with less stress.

Who Do Pediatric Sleep Consultants Support?

We work with children from infancy through early childhood, supporting a wide range of sleep issues, such as:

• Frequent night wakings

• Early morning rising

• Nap refusals

• Bedtime resistance

• Sleep regreassions

• Transitioning from crib to bed

• Dropping naps

• Sleep and attachment concerns in adoptive families

Whether you’re parenting a newborn or a strong-willed 3-year-old, sleep challenges are normal-and fixable.

The Loving Limits Method

My approach is grounded in the Loving Limits method- a gentle, responsive approach that balances connection with healthy boundaries. I believe that sleep training doesn’t mean letting your child cry it out alone. It means teaching them to sleep with support, structure, and love.

you don’t have to choose between boding and boundaries. With Loving Limits, you can support sleep and nurture your child’s sense of safety and security.

Is Sleep Support Really Worth It?

In short: yes

Sleep affects everything-your child’s mood, behavior, development, and your family’s overall well-being. When sleep improves, so does everything else. Parents often say they feel more like themselves again after just a few nights of consistent support.

If you’ve tried everything and nothing seems to work, it may be time for expert help. And the best part? You don’t have to do this alone.

Ready to Get Started?

At Provision Sleep Services, I offer 1:1 virtual support that’s personalized, respectful, and rooted in what works for your family.

If you’re ready to end the bedtime battles and feel confident about your child’s sleep, I’d love to support you. You can book a free discovery call to learn more about how I work, or explore my sleep support packages here.

Thanks for stopping by-and stay tuned for more blog posts with practical tips, real-life stories, and expert guidance for every stage of early childhood.