Better Baby & Toddler Sleep: Routines, Environment, and Consistency That Work

By Desiree Baird, Pediatric Sleep Coach

Around 4 months old, babies start developing more structured sleep patterns (which is also when the dreaded 4-month sleep regression can hit—eek). The good news? This is the perfect time to begin building healthy sleep habits, also known as sleep hygiene. Simply put, that means helping your baby fall asleep more easily, stay asleep longer, and wake up feeling more rested. And let’s be honest—when they sleep well, the whole family benefits.

So, what really helps create great sleep habits? It all comes down to three key pillars: routines, environment, and consistency.

1. The Power of a Simple Routine: Babies and toddlers thrive on predictability. A consistent bedtime routine gives them a sense of security and helps their bodies recognize it’s time to wind down. The good news? It doesn’t need to be complicated. In fact, simple is often best.

For a 4-month-old, a bedtime routine might look like:

• Dim lights overhead

• Diaper, lotion and pajamas

• A short lullaby or book

• Last kisses, and into the crib

Notice that feeding is not part of this routine. Feeding should be a separate activity and although it is tempting to do this as part of your bedtime routine, a good way to avoid nursing or feeding to sleep is by offering the last feed of the day in a well-lit area, then go to your baby’s nursery / your bedroom and proceed with bedtime routine.

As your baby grows into toddlerhood, you can build on the routine—maybe ask about their day while snuggling for a few minutes in bed, let them pick out their PJs, or say goodnight to their favorite stuffed animals.

Keep it calm and consistent. Try to follow the same steps in the same order every night to help their brain and body get into sleep mode.

2. Set the Stage for Sleep: A peaceful, sleep-friendly environment can make a world of difference. Here’s what to focus on:

• Darkness is your friend: Blackout curtains are incredibly helpful, especially for naps and summer evenings. Also, darkness sends a signal to your little one’s pineal gland to begin releasing melatonin (the sleepy hormone).

• Add white noise: A sound machine can block out everyday household noise and create a familiar backdrop for sleep.

• Keep it cool: Babies tend to sleep best in a room between 68–72°F. A breathable sleep sack can help them stay safe and cozy.

• Make it safe: For babies, use a firm crib mattress and avoid loose blankets or pillows. For toddlers, ensure the room is childproofed—especially if they’re starting to roam during the night.

3. Why Consistency Matters: Consistency might not seem exciting, but it’s one of the most powerful tools in your sleep toolkit. Try to keep bedtime and wake-up times within the same 30-minute window each day. Stick to regular nap times when possible—it helps regulate their internal clock. Also, put them to sleep in the same space (if possible). Familiar surroundings cue their brain and body that it’s time to rest. Over time, this predictability builds strong sleep associations—and those are gold when it comes to better nights.

Sleep Shouldn’t be so Hard!

Sleep doesn’t have to be a guessing game, and it doesn’t have to be perfect. By focusing on a calming routine, creating a supportive sleep environment, and staying consistent, you’re giving your baby (and yourself) the best chance at restful nights.

And if things ever feel tough or confusing? You’re not alone. With the right strategies and support, good sleep is possible—for babies, toddlers, and their tired parents, too.

About Desiree

Desiree Baird is a certified sleep consultant, mother of three (including a set of twins), and a passionate advocate for healthy, restorative sleep. She holds a B.A. in Communications from Slippery Rock University and an M.A. in Journalism from Point Park University in Pittsburgh, PA. Since 2017, Desiree has worked with families around the globe, offering expert sleep coaching rooted in a holistic approach that goes beyond basic sleep training. Over the past eight years, she has empowered hundreds of parents to better understand pediatric sleep science, rhythms, and development—helping them create sustainable habits that promote long-term wellness for the entire family. Her proven approach has earned her nearly 100 five-star reviews on Google, a testament to the compassionate, results-driven support she provides to every family she works with. Learn more about Desiree at pediatricsleepcoach.com or follow her on Instagram @the_sleepcoach.