ADHD Bedtime Routine Guide | The Body Double Sleep Method for Kids | Printable PDF for Parents

Bedtime with an ADHD kid shouldn't take two hours and end in tears — for either of you.

The Body Double Bedtime Method is a 14-page printable guide that replaces "put them down and walk away" with a calmer approach that works with the ADHD brain: co-regulation first, independence second.

Who this is for

It's 9:15 and you're lying in the dark next to a wide-awake kid, wondering if every other family finished bedtime an hour ago. This is for you if "put them down and walk away" has never once worked on your ADHD child — and you suspect the answer isn't more firmness, it's a different kind of presence. If co-regulation first, independence second sounds like your kid, this is the method.

Inside the 5 modules:

• Why ADHD brains fight sleep — dopamine, delayed melatonin, and interoception explained in plain English (so you stop blaming yourself and your child)
• The Body Doubling Framework — how to be a calm, passive presence that settles your child without entertaining them, plus an anchor task menu so YOU don't lose your evening
• The 30-Minute Wind-Down Protocol — a T-30 to lights-out timeline with word-for-word scripts and cut-out choice cards
• The Fading Strategy — 4 phases to move from chair-beside-the-bed to independent sleep, without triggering a regression
• Crisis Management & Parent Burnout Recovery — a meltdown-night protocol plus fill-in worksheets for the parent who's running on empty

Details: Instant digital download · 14 pages · US Letter · Print at home
For educational purposes only — full disclaimer included; not medical advice.

💡 Want the matching printable routine cards, choice cards, and trackers? Grab the Complete Bundle and save.