Sereno ao Entardecer | Relaxar e Desligar Antes de Dormir 🌙 | Sinos Suaves e Chuva
Create a calming bedtime routine with this ADHD-friendly evening wind-down session. Reduce screen time, stretch, journal, and ease into restful sleep.
RECURSOS INTEGRADOS
Relax & Unplug Before Bed
End your day with a structured wind-down routine designed to help ADHD minds transition smoothly into rest. This template incorporates gentle movements, gratitude reflection, and guided relaxation.
Why a Wind-Down Routine Helps
Creating a predictable and soothing pre-sleep routine reduces mental overstimulation, helping the brain prepare for deep, quality sleep. It also establishes consistency, which is crucial for ADHD self-regulation.
Step-by-Step Evening Ritual
Start by reducing screen exposure and dimming lights. Then, stretch and practice deep breathing to relax the body. Follow this with journaling, reflection, and preparing for the next day.
End Your Night with Calm
By the end of this session, you will feel mentally and physically ready for restful sleep. The soft background sounds of bells and rain enhance the experience, creating a tranquil environment.