October marks ADHD Awareness Month, with an estimated 2.6 million people in the UK living with attention deficit hyperactivity disorder (ADHD). According to the National Institute for Health and Care Excellence (NICE), 25% to 55% of those with ADHD experience sleep disturbances such as difficulty falling asleep, frequent awakenings, or waking unrefreshed. These issues can worsen ADHD symptoms or mimic them, which may lead to misdiagnosis.

Social media, particularly TikTok, has amplified discussions on sleep behaviours as signs of neurodivergence. One trend, known as “T. Rex arms,” describes a sleeping position where arms are curled close to the chest. The hashtag has accumulated over 89,600 searches, showing the growing public curiosity about how sleep links to neurodiversity. While no position can diagnose ADHD or autism, such trends reflect how people are exploring their sensory and regulatory needs.

Exploring viral sleep behaviours

Mattress Online, a UK-based sleep retailer, examined these viral trends with sleep expert James Wilson offering professional insights into their meanings and misconceptions.

• T. Rex arms. This position, where arms are tucked near the chest, is thought to offer deep proprioceptive input that supports self-soothing and sensory regulation. However, prolonged use may cause wrist discomfort. Wilson explains, “The T-Rex position doesn’t really mean anything apart from some people with ADHD find it a comfortable position, as do many people who are not neurodivergent. There are no positions exclusive to those with ADHD, and social media and pseudo-experts can cause more harm than good by claiming this is the case for T. Rex arms.”
• Rubbing feet together. Often called “cricket feet,” this rhythmic motion is a form of stimming that activates the parasympathetic nervous system and promotes relaxation before sleep. Research shows that foot reflexology significantly reduced work-related stress and anxiety, improving calmness and rest quality.
• Blanket cocooning. Wrapping oneself in a blanket or using weighted blankets provides deep pressure stimulation (DPS). Research shows that DPS can lower heart rate and increase high-frequency heart rate variability, both indicators of relaxation. Wilson adds: “Proprioception is the body’s inbuilt sense of position, movement, and pressure, and the reason why we can do things without directly looking at things, such as touching our nose, typing without looking at the keyboard, or walking without looking at our feet. When it comes to sleep, some people whose sense of proprioception is not working typically can struggle to feel relaxed, feeling disconnected from their body, tossing and turning, and looking for a position that gives them the sensory input they need. These people might use a weighted blanket to help them wind down.”

The ADHD-sleep connection

Wilson explains that sensory responsiveness plays a major role in sleep regulation. “For our body and brain to fall asleep, we need to be relaxed, our heart rate needs to drop, and we need to be in a non-vigilant state. Some people who are overly responsive to stimulation, such as light, noise, or the feel of bedding or pyjamas, may struggle to sleep. Others who are under-responsive to stimulation may find it difficult to relax as they don’t feel secure in their environment, and be restless because they are not getting enough sensory response from what they sleep on and under. People living with ADHD and other neurodivergences can often have issues with sleep due to sensory processing.”

Supporting better sleep

Addressing these challenges involves recognising triggers and tailoring routines. Wilson recommends matching bedtime to natural tiredness, engaging in relaxing activities an hour before sleep, and avoiding attempts to sleep when not tired. For those waking at night, sensory-focused strategies such as weighted blankets can help calm the mind and promote rest.

These sleep behaviours, while not diagnostic, illustrate the body’s instinctive search for comfort and sensory balance. As ADHD Awareness Month reminds us, understanding these subtleties can enhance both sleep quality and overall well-being for people with ADHD.