Sleep Switch-Off: A Guided Bedtime Wind-Down for Children By Dr John F Connolly, Clinical Psychologist

Sleep Switch-Off

A guided bedtime wind-down for children with busy brains

Does your child find it hard to switch off at bedtime?

Many children, especially those with ADHD, worry, or busy minds, can feel tired in their bodies but wide awake in their thoughts. Sleep Switch-Off is a gentle guided audio designed to help children slow down, relax, and prepare for sleep.

Using calming breathing exercises, progressive muscle relaxation, mindfulness skills, and soothing imagery, this recording helps children move from a busy day into a calmer, more restful state.

Perfect as part of a regular bedtime routine.

Suitable for:

- Children aged approximately 7–12 years

- ADHD

- Busy or racing thoughts

- Bedtime worries

- Difficulty winding down

- Children who benefit from relaxation and mindfulness skills

What's included:

- 1 downloadable MP3 audio track

- Approximately 9 minutes long

- Instant digital download

What children will learn:

- How to slow down a busy mind

- Gentle breathing techniques to help the body relax

- Progressive muscle relaxation skills

- Mindfulness and attention-focusing strategies

- Ways to respond to thoughts without getting caught up in them

- How to create a calm mental space before sleep

Evidence-informed approach

This audio track draws on evidence-informed psychological approaches commonly used to support children's sleep, including relaxation training, paced breathing, mindfulness, guided imagery, and behavioural sleep strategies. It is designed to help children reduce physical and mental arousal before bedtime and develop healthy sleep habits.

Please note: This resource is designed to support healthy sleep and emotional wellbeing. It is not intended to replace professional assessment or treatment where sleep difficulties are persistent or severe.

Created by Dr John F Connolly, Clinical Psychologist.