As a sleep coach and a parent to a child with ADHD, I’ve seen first-hand how neurodiversity can significantly impact sleep. ADHD often brings unique challenges when it comes to winding down, staying asleep, and feeling rested. While there’s no one-size-fits-all solution, I’ve discovered some strategies that have made a huge difference — and one particular game-changer has been the coverless quilt from the Night Lark range.
The Coverless Quilt: A Simple Yet Powerful Solution
My daughter has always struggled to stay comfortable at night. She’d often wake up tangled in her duvet cover, which would cause frustration, discomfort, and multiple wakeups throughout the night. Each time she’d wake, she'd find herself fidgeting to sort it out, which would completely disrupt her sleep.
When we switched to a coverless quilt, the difference was remarkable. Because it’s all one piece — no separate cover to get twisted or bunched up — she stays comfortable, even when she moves around a lot during the night. It’s lightweight yet cosy, and it’s made bedtime so much easier for her.
For anyone supporting a child with ADHD or sensory sensitivities, I can’t recommend this enough. It’s simple, effective, and has had a huge impact on her ability to sleep more soundly.
Other Common ADHD Sleep Challenges (and Solutions)
ADHD can make sleep feel like a constant battle, but understanding the root of these challenges can help you find effective strategies. Here are some other common issues and tips that might help:
1. Restlessness and an Overactive Mind
Many children and adults with ADHD experience a racing mind at bedtime. Thoughts can spiral, making it incredibly hard to switch off.
Solution:
- A calming bedtime routine with predictable steps can help create a sense of security.
- Activities like reading, guided meditation, or mindfulness exercises can ease mental restlessness.
2. Sensory Sensitivities
Children and adults with ADHD are often more sensitive to their surroundings, which can make certain textures, noises, or even lighting feel overwhelming.
Solution:
- Soft, breathable bedding and clothing can help.
- Dimming the lights in the evening and avoiding harsh, bright bulbs can signal to the brain that it’s time to wind down.
- Consider sound machines or white/pink noise to mask disruptive background sounds.
3. Struggles with Routine and Timing
ADHD can make it harder for children and adults to manage time and follow routines, which often leads to late bedtimes or inconsistent sleep schedules.
Solution:
- Using visual bedtime routines or checklists can help children and adults with ADHD stay on track.
- Gradually adjusting bedtime in 10–15-minute increments may feel less overwhelming than making sudden changes.
- A consistent wake-up time — even on weekends — is crucial for maintaining a stable sleep pattern.
4. Trouble Waking Up in the Morning
Children and adults with ADHD often struggle to feel refreshed upon waking. Sleep inertia (that groggy, sluggish feeling) can be stronger and harder to shake.
Solution:
- Using natural daylight or a sunrise alarm clock can make it easier to wake up.
- Encouraging morning movement — even just a few minutes of stretching — can help activate the brain and body.
Final Thoughts
Sleep challenges are incredibly common in children and adults with ADHD, and finding solutions that work can feel overwhelming at times. However, small adjustments can often make a huge difference. For my daughter, the coverless quilt has been a brilliant solution — simple yet effective — and has helped her feel far more comfortable and settled at night.
If you’re navigating ADHD sleep struggles, know that you’re not alone. With some trial and error, you can find strategies that work for you and/or your child and create a calmer, more restful bedtime routine. And remember — progress may come in small steps, but each positive change is a victory worth celebrating.
