ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and the long-acting atomoxetine can actually improve sleep.
But adults with ADHD may have difficulty getting restful sleep. They frequently toss and turn and wake up frequently. And even when they do sleep their minds are alert.
Medicines
Sleep issues are reported by a large amount of adults suffering from ADHD. Although the scientific literature does not usually address these issues however, they are believed as common. Parents, patients and clinicians frequently report difficulty sleeping or staying asleep, awakenings at night, nocturnal activity and drowsiness during the daytime. Objective measures, including polysomnography and actigraphy and subjective measures (eg, self-rated questionnaires and diaries) have been shown to show statistically higher sleep problems in people with ADHD in comparison to people who are not.
The most commonly prescribed drug for ADHD is stimulant-class medication that can help enhance focus and concentration, however, they can also affect sleep in some patients. In fact it is recommended that the main sleep disorder, like Narcolepsy, be eliminated prior to starting these medication (Spruyt and Gozal 2011).
Stimulant-class medications can cause an abrupt increase in the amount of time you are awake and a decrease in the effectiveness of sleep. Sleep disturbances could be caused by a decline in the production of melatonin or an effect directly on the nervous system. In addition, stimulants could cause a sedating side effect, which can cause paradoxical agitation in some people.
In a controlled, randomized study of Ramelteon (an agent that activates Melatonin and is believed by some to entrain the circadian rhythms), insomnia was found to be improved in people who suffer from ADHD who were treated with this medication as when compared to placebo. This was a small preliminary study with limited capacity and only a few control groups, but it should inspire future research to explore the timing and dosage, the types of insomnia, daytime blood levels, and ramelteon's metabolites.
Other medications that have been used to treat insomnia in people with ADHD include trazodone, clonidine and mirtazapine. These drugs are less studied, and many clinicians avoid them when treating people with ADHD because of their potential for sedation the next day.
If a person suffering from ADHD is having trouble with insomnia the first thing to do is to practice good sleeping habits and take a a dose of their normal ADHD medication 45 minutes prior to the time they go to bed. In my experience this method is generally effective for the majority of people suffering from ADHD and sleep problems. If this method doesn't work, you can try a melatonin supplement.
Diet
The kind of food consume by a person can have an impact directly on their mood. A balanced and nutrient-rich diet can aid in reducing ADHD symptoms, including those that are related to sleep. Foods should be low in processed fats and sugars, and rich in nutrients like fruits, vegetables and lean proteins, whole grains and healthy fats including omega-3 fatty acids. Cooking at home is an excellent method to ensure that meals are filled with all the essential ingredients needed to be healthy However, many people suffering from ADHD have trouble planning meals and cooking challenging. In these cases it is possible to rely on food delivery or restaurant meals, which can be high in sugar, sodium, and artificial ingredients that could cause ADHD symptoms for certain people.
People with ADHD struggle to fall asleep at night. Sleep problems are one of the most common complaints among people suffering from ADHD. These sleep problems can cause a reduction in quality of life, and also increased stress, depression, anxiety and, for women over age 40, menopausal symptoms including hot flashes.
There are many different causes of sleep problems for people suffering from ADHD that may be related to symptoms of the disorder or other factors. Certain medications used to treat ADHD like methylphenidates may cause sleep problems in certain people. People who suffer from ADHD also have smaller pineal glands, which could affect the body's circadian rhythm.
Doctors typically recommend a combination treatment options to help people with ADHD get better sleep. This includes setting up an ongoing sleep routine and enhancing the sleep environment (such as creating a quiet, dark bedroom), and limiting screen time prior to bed. Adults should also be able to get enough sleep, which is usually 7 to 9 hours per night.
In addition to changes in diet exercising can also improve sleep for adults with ADHD. A few minutes of gentle stretching or a deep breath exercise before bed can help to calm the mind and body and lead to a more restful sleep at the end of the night.
Exercise
Some people suffering from ADHD are unable to stick to a regular workout routine. A personal trainer can provide structure, motivation, and accountability while incorporating the individual's preferred exercise routine into a fitness program. Aerobic exercise has both mental and physical advantages. Training for strength and mind-body exercises like Tai Chi, yoga or breathing exercises can be incorporated into your daily routine to provide a holistic approach in managing ADHD symptoms.
Exercise has many other advantages for the brain. It helps people lose weight, build muscle and boost levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter that helps with self-control and concentration and dopamine is a neurotransmitter which increases levels of norepinephrine. Highly recommended Reading boosts the development of neurons and strengthens connections between them. This is evident particularly in the cerebellum, an area that is a major cause of fidgeting in some individuals with ADHD. Research has shown that Judo can boost dopamine as well as norepinephrine levels in the cerebellum. This is higher than running on a treadmill.
The medication used to treat ADHD could cause negative side effects that can include a decrease in sleep. This is the reason it's crucial to discuss the person's medication with their doctor or a health professional and also to establish healthy sleep habits.
Many adults with ADHD struggle to fall asleep. Many ADHD sufferers struggle to fall asleep.
In my practice, I've observed that at about 80 percent of my adult patients who have sleep issues have this pattern. These issues aren't just a result of the ADHD however, they are an integral part of the disorder itself. It's hard for adults with ADHD to keep a precise internal clock, which can be the reason for the difficulty in falling asleep. They also have a difficult time assessing the amount of time they've spent in their bed. In actual fact the process of completing a sleep study typically requires several nights of sleep logs, and can be difficult for a person with ADHD to accurately complete.
Sleep Environment
It is difficult for everyone to get quality sleep, but it is particularly difficult for those suffering from ADHD. This is due to the inherent agitation and racing thoughts that are associated with ADD make it difficult to fall asleep and relax. A lot of the drugs prescribed to treat ADHD have adverse effects that can disrupt sleep, like insomnia. Because of this, it is crucial for those with ADHD to maintain good sleeping habits, establish a regular schedule for sleep and create a peaceful and comfortable bedroom.
Sleep disorders can also interfere with the ability of people suffering from ADD to get enough restful sleep. Sleep apnea, a condition in which breathing stops periodically during the night and depression, anxiety and menopausal-related issues like night sweats can all be included. People with ADHD must always be evaluated for sleep issues by a doctor to determine the underlying causes.
Research has proven that those who suffer from ADHD suffer from poorer quality sleep than the rest of us and are more likely to report feeling exhausted and sluggish throughout the day. This is partly due to their sleeplessness, which may be exacerbated by their inability to manage their internal clock. However, it is also possible that the sleep issues are due to the effects of medication or comorbid conditions.
People suffering from ADD particularly those who are treated with stimulants often have trouble falling asleep and waking up often at night. In some studies, the sleep onset delay and the efficiency of sleep of those taking stimulants were reported to be significantly lower than those who took placebos.
However, some discover that taking their ADHD medication prior to bedtime can help improve sleep. This should only be done under the guidance of a doctor since certain medications can cause sleep disorders. Other methods to promote sleep, such as progressive muscle relaxation, where you relax and tensen your muscles - and deep, slow breathing could be beneficial for adults suffering from ADHD. It's important not to use your bed for anything other than sex or sleeping.