ADHD Can't Get To Bed | Rain Sounds

Struggling to get yourself to bed, even though you know you're tired? This ADHD-friendly sleep talk down with soothing rain sounds is designed for those evenings when bedtime keeps getting pushed later and later.

Perhaps you've been scrolling, researching, watching videos, or telling yourself "just one more thing" for the last hour.
If that sounds familiar, you're not alone.

Together, we'll gently move from activity into rest, helping your mind and body slow down without pressure or judgment. Through calming breathwork, guided relaxation, and the steady sound of rain, you'll be supported as you prepare for sleep.

Best listened to: When you're procrastinating bedtime, feeling stuck, overwhelmed by transitions, or finding it difficult to switch from doing to resting. Please note: As this practice is designed for sleep, please do not listen while driving or operating heavy machinery.

You don't need to rush. You don't need to get everything done.

For now, you can simply let the day come to an end.

You are safe. You are loved. You are allowed to rest.

Transcript

Perhaps it's time now that you want to go to bed. There's a stuck feeling that makes it hard to begin. You can't seem to motivate yourself. To get upstairs. And that's okay. You don't have to do it. All at once. And you don't have to do it. By yourself. Must do this together. Step. By step. Now begin to stand up. And gently turn off all the lights if needed. Lock any doors, Windows. And begin to make your way. Upstairs. To your bathroom. We can do this together. And following my word. As you make your way to your bathroom. Begin to pick up your toothbrush. And make this a mindful moment. Open your toothpaste. Place it on the toothbrush. Turn the tap on and hear the sound of the water. Maybe feel the water into your hand. And turn off the tab. And begin to brush your teeth. Notice the taste of your toothpaste. Notice the freshness. As you brush your teeth. And take your time here. And as you do so, Let these words repeat softly inside. I am safe. I am love. And I deserve. This rest. I am safe. I am love. And I deserve this wrath. If there's anything else you need to do in the bathroom. You can always pause this recording. And when you're finished. Begin to make your way to your bedroom. Letting change in as you do so. And being aware. The fabric against your skin. Soft and gentle. This simple act tells your body, Rest is coming. Turn your phone on, Do not disturb. And make your way to your bed. As you make your way to your bed, Lie down. And allow yourself to be held by the surface beneath you. Bring the awareness to your breath again. And feeling gratitude for yourself. This motivation. For taking the time to listen to this track. Knowing there is part of you. That wants to get to sleep. So let's do this together. Lying down and making yourself comfortable. Take some soft inhales. Long, Slow exhales. Each breath out as though blowing out through a straw. See if you can allow the exhale to be longer than the inhale. As this helps to calm and settle the nervous system. And sends a signal to your mind and your body, You are ready to rest. And as you lie here in your position of comfort, Fill the bedsheet. And bring a gentle smile to your face. And begin to draw the awareness to your feet. Noticing any sensations of the feet. Do you feel warm? Coolness? Tingling. Or maybe nothing at all. Notice what your feet are touching. Are they bare? Do you have socks on? Do you feel the sheen? Notice. Bringing awareness of the legs. To the hips and the thighs. Take a breath in. As you exhale, Imagine the lower body. Sink in a bath. 2 cm. Deeper. To the surface. Beneath you. Body softening. And sinking. Move your awareness to the belly area, Ribs. Cheers! And shoulders. Feeling the weight of the arms. And notice what the hands are touching. Take a breath in. Breathe out, Allowing the upper body to sink. About two centimeters deeper down. Being aware of the throat. In the muscles of the face. The jaw, The eyes. The forehead. Breathing in. Allow yourself to drift deeper and deeper now. Legs relaxing even more. Then the arms and the hands. Take some deep breaths. Notice your back and where it meets the bed. And allow every exhale. To invite the back to sink a little. Deeper. And allow these words to carry you. As you drift off. Just sleep. I'm safe. I am love. And I am alive. To rest. Eyelids are heavy Your mind is becoming quiet. Drifting, Floating. Surrendering into sleep. Just resting. Every sound you hear. How'd you sing? Even. Deeper. Thoughts come. Anger. But you don't need. To follow them. You are safe. You are calm. You are free to rest. Deeper and deeper. Drifting deeper. And deeper. Into. Rest.