ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or the long-acting Atomoxetine may improve sleep.
Adults who suffer from ADHD can still struggle to fall asleep. They often twirl and flip and wake frequently. Even when they do fall asleep their minds are always active.
Medications
Sleep issues are reported by a large number of people with ADHD. These issues aren't often discussed in the scientific literature, but they are common. Patients, parents and healthcare professionals often describe difficulties falling asleep or staying asleep, waking at night or activities that are nocturnal, as well as general drowsiness during the day. Objective measures, including actigraphy and polysomnography, as well as subjective measures (eg self-rated questionnaires and diaries) have shown statistically more sleep problems in people with ADHD when compared to those with no ADHD.
The most frequently prescribed medication for ADHD is stimulant-class medication that increase focus and concentration however, they can also affect sleep in some patients. It is essential to rule out the primary sleep disorder like narcolepsy prior to taking these drugs (Spruyt and Gozal, 2011).
Stimulant-class medication can cause a sudden increase in wakefulness and decrease in sleep efficiency. The sleep disturbances could be caused by a reduction in the production of melatonin or an immediate effect on the nervous system. Certain stimulants may also cause a paradoxical agitation in certain individuals, and a sedating effect.
In a controlled, randomized study of the drug ramelteon (an agent that activates Melatonin and is believed by some to influence the circadian rhythms), insomnia was found to be improved in patients with ADHD who were treated with this drug as compared to a placebo. This was a brief preliminary study, with a limited power and a few control groups, but it will stimulate future research into the dosage and timing, the type of insomnia, daytime blood levels and the metabolites of ramelteon.
Other medications that have been used to treat insomnia in some patients with ADHD include trazodone, clonidine and mirtazapine. These drugs are less studied and many doctors are hesitant to prescribe them to patients with ADHD because of their potential for sedation next day.
If a person with ADHD has trouble sleeping or insomnia the first thing they should do is to try practicing good sleep hygiene and taking a the usual ADHD medication 45 minutes before the time they go to bed. This method has proven to be effective in my practice for most people with sleep issues and ADHD. If this doesn't work you can try a melatonin-based product.
Diet
The kind of food is consumed by a person can impact their mood. A diet rich in nutrients and balanced may help to reduce ADHD symptoms including sleep problems. Foods that are low in processed fat, sugar and high in nutrients, including vegetables, fruits and lean proteins ought to be consumed. a fantastic read , as well as healthy fats, such as omega-3 fatty acids, should be a part of the diet. Cooking at home is a great way to ensure that one's meals are filled with all the essential ingredients required for good health, but many people with ADHD have trouble planning meals and cooking challenging. In these situations, people may rely heavily on takeout and restaurant meals which are high in sodium, artificial ingredients, and sugar.
People with ADHD frequently have difficulty getting to sleep at late at night. Sleep issues are among the most frequent complaints of those suffering from ADHD. These sleep issues can result in a reduction in quality of life, as well as an increase in anxiety, depression, stress and, in women over 40, menopausal symptoms like hot flashes.
There are a variety of causes of sleep issues for people suffering from ADHD, which can be related to symptoms of the disorder or other causes. It is possible that certain drugs that are prescribed to treat ADHD, such as methylphenidates, can cause sleep problems in some people. In addition, those suffering from ADHD tend to have smaller pineal glands that can affect how the body regulates its circadian rhythm.
To help those with ADHD achieve better sleep doctors usually recommend the use of a variety of treatment options. This includes setting up a regular sleep routine and enhancing the sleep environment (such as creating a dark, quiet bedroom) and limiting screen time before the bed. It is also important for adults to prioritize sufficient sleep, which typically is 7-9 hours per night.
Alongside dietary changes exercising can also improve sleep for adults with ADHD. Before bed take a few minutes for gentle stretching and deep breathing exercises can calm the mind and body. This can lead to a better night's sleep.
Exercise
Some individuals with ADHD struggle to keep up with a workout routine. A personal trainer can offer discipline, motivation, and accountability while incorporating the individual's preferred exercise routine into a fitness plan. Aerobic exercise has both mental and physical benefits. Strength training and mind-body exercise like yoga, Tai Chi or breathing exercises can also be added to a daily routine for a holistic approach in managing ADHD symptoms.
Exercise has many other advantages for the brain. It can help people lose weight, build muscle mass and increase levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter that helps with self-control and concentration Dopamine is a neurotransmitter that boosts levels of norepinephrine. Exercise stimulates the growth of neurons, and strengthens their connections. This is evident particularly in the cerebellum - an area that is known to cause a fidgeting pattern in ADHD people. Studies have shown that judo training, for example, can elevate norepinephrine and dopamine in the cerebellum more than running on a treadmill.
Medications used to treat ADHD can have adverse side effects, including decreased sleep. This is why it's important to discuss the medication a person is taking with their doctor or health care professional as well as establishing healthy sleeping habits.
Many people with ADHD are unable to fall asleep. Many adults with ADHD struggle to fall asleep.
In my practice, I've found that at the very least, 80 percent of my adult patients who suffer from sleep issues have this pattern. These problems aren't just due to ADHD they are an integral part of the disorder. It's hard for adults with ADHD to maintain an accurate internal clock, which may be the reason for the difficulty in falling asleep. In addition, they have trouble judging how long they have been in their bed. In fact the process of completing a sleep study typically requires several nights of nightly sleep logs, which is challenging for a person with ADHD to complete accurately.
Sleep Environment
It is difficult to get a good night's sleep for everyone, but it is particularly difficult for those who suffer from ADHD. This is because the inherent anxiety and racing thoughts that are associated with ADD make it difficult to sleep and relax. Additionally, many of the drugs used to treat ADHD can have sleep-disrupting effects, such as insomnia. Because of this, it is essential for people who suffer from ADHD to practice good sleep hygiene, establish a regular sleep schedule and create a peaceful and comfortable bedroom.
In addition, people with ADD often have sleep disorders that may hinder their ability to get adequate amount of restful sleep. These can include sleep apnea (in which breathing stops in a sporadic manner throughout the night), anxiety, depression and in women over 40, menopausal-related issues such as night sweats. People suffering from ADHD should always be evaluated for sleep issues by a medical professional in order to determine the root cause.
Research has proven that those with ADHD have a lower quality of sleep than other people and are more likely to report feeling exhausted and slow during the day. This is due in part to the erratic nature of their sleep, which can be made worse by their inability to regulate their internal circadian clock. It is possible that sleep problems may be triggered by side effects of medications or concomitant conditions.
People suffering from ADD particularly those who are treated with stimulants, often have difficulty falling asleep and waking up often at night. In fact, the latency of sleep onset and sleep quality are found to be significantly higher for those who are taking stimulants when compared to people who take placebos in some studies.
Some people have found that taking their ADHD medications prior to bedtime improves sleep. However it should be done under the guidance of a doctor, as certain sleep disorders can be made worse by certain medications. Other methods that promote sleep, like progressive muscle relaxation -- where you relax and tensen your muscles -- and deep, slow breathing could be beneficial for people with ADHD. It's recommended not to make use of your bed for anything other than sleeping or sex.