When it comes to baby sleep, few names are as trusted (or as soothing!) as Cara Dumaplin, founder of Taking Cara Babies. A former NICU nurse turned pediatric sleep expert (and mom of four), Cara has helped hundreds of thousands of families reclaim their evenings and find rest through practical, research-backed routines.

Her approach is grounded in empathy and science, blending developmental insights with the gentle reminder that babies and parents are humans. We asked Cara to share her best tips for creating a calm, connected bedtime routine below.

Tip 01: Aim for Age-Appropriate Wake Windows

Timing matters, especially in those early months. “An overtired baby doesn’t fall asleep faster,” Cara reminds us. “They fight sleep harder.”

A wake window is the amount of time that a baby is awake between naps. Research shows that when babies stay up past their ideal wake window, cortisol (the stress hormone) spikes, making it harder to settle and stay asleep. So while it’s tempting to squeeze in one more errand or photo op, honoring your baby’s natural sleep rhythm helps everyone rest easier.

If you’re not sure where to start, Taking Cara Babies’ wake window charts are an excellent tool to reference. 

Tip 02: Have a Consistent Bedtime Range

Consistency cues comfort. When bedtime happens around the same time each night, your baby’s internal clock begins to anticipate it. Think of it as setting their body’s “sleep expectation.”

Cara recommends aiming for a 30-minute window—say, between 7:00 and 7:30 p.m. or 7:15 and 7:45 p.m.—and sticking with it as often as possible. Research on infant sleep supports this rhythm, showing that consistent sleep timing improves overall sleep quality and nighttime duration.

That doesn’t mean you have to be rigid (life happens!) but aiming for general predictability helps babies feel secure and sleepy when the lights go down.

Tip 03: Don’t Rush Your Bedtime Routine

Bedtime routines aren’t a chore, they’re a cue. The brain starts to associate these familiar steps with rest, signaling the release of melatonin (the sleep hormone).

“Ten to thirty minutes is ideal,” says Cara. “It gives your baby’s body and mind time to transition from the stimulation of the day to the calm of night.”

A good rule of thumb: keep the steps simple and repeatable. Maybe it’s bath → lotion → pajamas → snuggle → song → sleep. Over time, these rituals become an anchor of calm that soothes your baby and readies them for sleep.

Tip 04: Include a Special Ritual

Babies thrive on connection and bedtime is one of the best opportunities to deepen it. Whether it’s a story, gentle lullaby, or short prayer, rituals become emotional signposts for safety and love.

Studies show that consistent parent-child rituals not only improve sleep but also strengthen attachment and emotional regulation. Those few extra minutes of intentional connection don’t just prepare your baby for rest; they nurture trust and belonging.

Tip 05: Stay Steady

Your baby feels your energy. Infants mirror our emotional states through a process called “co-regulation,” meaning your calm confidence helps regulate their own nervous system.

“Even when your baby cries or resists sleep, your calm presence is the best comfort,” Cara says. “They learn from your steadiness.”

Try slow breathing, soft humming, or gentle swaying in your wrap or carrier as part of your wind-down.

A Reminder:

None of these tips are rigid, set-in-stone rules. Instead, think of them as guidelines to set the foundation for a sleep schedule that allows both you and your little one to thrive. You’ve got this!