Hi there!
I am VERY new but I can give you our perspective
DD is 17 weeks...to start with we did do rocking etc, but gradually slowed it down...eg...a bit of a walk around, to a slow dance to a standing rock, to a standing still at the side of the cot....as soon as I saw the eyes dropping she was in...HOWEVER, you are right, it DID end up bringing lots of AP...I knew it was happening, so when we got back from hols, I wanted to tackle it.....so I started a really nice wind down....i THINK I start on the early morning nap (usually a success with us)...I started off laying her in my breastfeeding cushion with a a muslin cloth that had my sent (I want these to be her lovie)....I pottered around her bedroom, putting things in draws and chatting...gradually getting it darker...whenver she started fussing, I starterd talking about something else, but i didnt actually make eye contact.....THEN we got into the rocking chair and looked at the same book once...then...when she seemed REALLY relaxed, in she went....I only started this last week, but I noticed she fussed more at the rocking chair bit, so I have cut that bit out...so you want to get LO in a semi relaxed state....maybe walk downstairs before you go up t bed, but doing something...like "Mummys going in the kitchen now are you coming along" that sort of thing...then head into bedroom and set the stage...(make nice nad dark and maybe some white noise?) and start a routine that will work for you....
honestly, we used to spend AGES with DD, but its down to about 15mins now....
not sure how old LO is, but tracy gives some great tips in BWSAYP
ALso...trust me the first few times LO WILL kick off...DD went bonkers to start with.....after all, its a bit change, but be consistent, I kept thinking of my poor back AND the fact aht if we put DD into nursery no-one will rock her to sleep there!!!...I picked her up did shhh pat on my shoulder (again like in the book) and as soon as she was calm, in she went, and then continued the shhhhh pat in the cot, reading her cues...sometimes she wants more SHHHH that Pat :-)))...again plenty of crying , but we are a few days in and its getting less and less everytime ...i send her BIG love vibes...and mentally repeat to myself that I love her and I am HELPING her to sleep..
oooh another thing I find helps is doing Tick tock in my head when patting...mad I knnow but it helps me keep up a rythym...AND if the cot is low, put a pillow on the side....my tummy is killing me from leaning over LOL....and final bit.....when LO calms down...keep going...but adjust...getting softer etc....I sometimes leave hands on if its been VERY tircky in case she jolts and wakes so I am ready for her...
as I say, I am VERY new, so I am sure the other BW will have some more advice for you...
Good Luck...its tough but worth it
XX