Free 30-Second Bedtime Body Scan + Calm Bedtime Checklist

A gentle tool for parents of ADHD, autistic, sensory-sensitive, and other neurodivergent kids — to help your child notice their own body signals and ease bedtime power struggles, without cry-it-out.

Use it tonight

The 30-second body scan

  1. 1. Check the eyes

    Heavy lids, glassy stare, or extra rubbing? That's a body signal.

  2. 2. Check the arms & legs

    Fidgety and buzzing, or soft and slowing down? Name it out loud together.

  3. 3. Check the breathing

    Take three slow breaths side by side. Notice if it gets quieter.

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Tonight's Eight Steps

  1. 1. Tidy toys & lower the lights

    Cue the nervous system that the day is winding down.

  2. 2. Potty or diaper change

    A dry, comfortable start prevents mid-routine interruptions.

  3. 3. Bath or wash-up

    Warm water helps the body's temperature drop into sleep mode.

  4. 4. Pajamas on

    Choose soft, seamless fabrics your child actually loves.

  5. 5. Brush teeth

    Keep it short and consistent — same order every night.

  6. 6. One quiet book

    One is a rule, not a starting bid. Predictability calms.

  7. 7. Cuddle, song, or calm connection

    Two to five minutes of undivided you.

  8. 8. Lights out — body resting in bed

    You can stay nearby. Calm and aware, not asleep in your arms.

Tonight's Notes

Jot the time bedtime started, what worked, and what to tweak tomorrow.

Educational content, not medical advice. Every child is different — if sleep challenges persist or you have concerns about your child's development or health, please consult your pediatrician or a qualified provider.