ADHD Sleep Kit ,Wind-Down Routine and Sleep Tracker ,Bedtime Help for Racing Minds and Revenge Bedtime Procrastination | No Canva

ADHD sleep support that actually works — the ADHD Sleep Kit is a printable wind-down routine and sleep tracker built for the ADHD brain. If you struggle with revenge bedtime procrastination, a racing mind at night, or an ADHD bedtime routine that never sticks, this kit pairs wind-down cards with a daily sleep tracker and cited sleep hygiene guidance — bedtime help for adults and teens with ADHD. Print and go, no Canva.
🌙 Your brain won't switch off. Your body won't go to bed. This is built for exactly that.
You're exhausted all day… but the second your head hits the pillow, your brain comes alive. Or you stay up until 2am scrolling because the night finally feels like the only time that's yours. That's not laziness — it's an ADHD brain on a different clock. This kit works with it: cards to quiet your mind tonight, a tracker to fix your sleep over time.
💭 Why ADHD brains struggle with sleep (and why generic sleep tips don't work)
Most sleep advice was written for non-ADHD brains. Here's what's actually happening:

Your body clock runs late — many ADHD brains release melatonin later and get a "second wind" at night.
Revenge bedtime procrastination — after a day with little control, late night becomes your time, so you stay up to claim it.
The racing mind — an under-stimulated brain fills bedtime silence with tasks, replays and worries.
Time blindness after dark — "five more minutes" quietly becomes two hours.
The shame loop — wrecked every day, convinced you "just can't do the basic thing of going to bed."

This kit is built around these problems — which is why it works when generic sleep trackers don't.
🎴 How the WIND-DOWN CARDS work
When you can't settle, you don't have to think — pull a card and do the one small thing it says. Each gives you a concrete technique, roughly how long it takes, and why it works. The 30 cards split into 5 colour-coded decks, one for each reason you're awake:
🟦 WIND DOWN — still buzzing from the day (screens-off cue, dim the lights, the transition ritual)

🟪 QUIET THE MIND — racing thoughts the moment you lie down (brain dump, park the worry)

🟦 SETTLE THE BODY — tense, restless, can't get comfy (long exhale, body scan, cool the room)

🟥 CAN'T SLEEP? — wide awake at 2am (don't fight it, no clock-watching, the no-phone rule)

🟨 MORNING ANCHOR — fix the cycle for good (same wake time, morning light, caffeine curfew)
How to use them: Print and cut the deck (or keep the pages by your bed). When your screens-off alarm rings, start your wind-down, grab the colour that matches what's keeping you up, and do one card. Tick a card's "didn't help" dot if it doesn't land, mark your favourites "go-to" — and build your own personal routine over a week or two.
📊 How the SLEEP TRACKER works
The cards calm you tonight; the tracker shows what's actually working over time.

Daily Tracker — each morning, log one line: bedtime, wake time, hours, time to fall asleep, night wakings, quality and how rested you feel. Then tick what helped and what got in the way — this is what makes it actionable.
Weekly Tracker — seven nights side by side, so patterns jump out.
Monthly Overview — one mark a day builds a full-month picture a single night hides.

How to use it: Fill the daily page each morning (30 seconds). After a week, do more of what helped, less of what hurt.
📋 Everything you get (13 pages):

✔ 30 wind-down cards across 5 colour-coded decks

✔ Daily, weekly & monthly sleep tracker

✔ Bedtime & bedroom checklist

✔ My Wind-Down Plan (fillable)

✔ Which Deck Tonight? quick-match guide

✔ Why ADHD Sleep Is Different — cited science

✔ How-to-use guide

✔ Both A4 and US Letter sizes
✨ Why it beats a plain sleep tracker:

Concrete techniques, not "just relax"
Every card tells you why it works
Names your problem — revenge bedtime, racing brain, time blindness
Backed by sleep-hygiene research, with CHADD and ADDitude cited
No shame — "your brain works differently, here's the workaround"

👤 This is for you if: you have ADHD and you're up till 2am exhausted · your brain won't stop at bedtime · you doomscroll instead of sleeping · you've tried sleep trackers that didn't help · you were recently diagnosed and connecting the dots on your lifelong bad sleep.
❓ Questions & Answers

Do I need Canva or software? No — ready-to-print PDFs.

What sizes? A4 and US Letter.

Is it fillable? Print and write by hand, or use a PDF app like GoodNotes/Xodo on a tablet or phone.

Do I use it all at once? No — start with one Wind Down + one Quiet the Mind card each night, then add more.

Will it cure insomnia? It's a self-help habit tool, not a medical treatment — see your doctor if sleep is a persistent struggle.

Is this medical advice? No — an educational self-help tool, not medical advice or therapy.

Physical product? No — instant digital download, nothing shipped.

How do I download? Etsy.com → Your Account → Purchases & Reviews → Download Files (use a browser, not the app).

Resell? Personal use only.
📥 Instant digital download — 2 print-ready PDFs (A4 + US Letter). Nothing physical is shipped.
⚠️ Educational self-help tool — not medical advice, diagnosis or therapy. If sleep is a persistent struggle, please speak with your doctor.