ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting Atomoxetine can help you sleep better.
However, adults with ADHD may have difficulty getting restful sleep. They often toss and turn, waking frequently. Even when they do get to sleep their minds are active.
Medicines
Sleep problems are reported by a significant number of adults with ADHD. These problems are not usually addressed in the scientific literature, but they are common. Clinicians, patients and parents frequently report difficulty falling asleep or staying asleep, waking up at night, nocturnal activity and sleepiness throughout the day. Measures that are objective like polysomnography, actigraphy, and subjective measures such as self-rated questionnaires or diaries have demonstrated statistically higher sleep impairments among people with ADHD as compared to controls.
The most commonly prescribed drug for ADHD is stimulant-class medication that can help increase focus and concentration but can cause sleep disturbances in certain patients. It is crucial to identify the primary sleep disorder such as narcolepsy before taking these medications (Spruyt and Gozal 2011,).
Stimulant-class medications can cause an abrupt increase in the amount of time you are awake and a decrease in sleep efficiency. Sleep disturbances can result from a decrease in melatonin production, or a direct effect on the nervous system. In addition, stimulants could induce a sedating effect, which can cause paradoxical agitation in some individuals.
In a randomized controlled study of the drug ramelteon (an agent that activates Melatonin and is believed by some to influence the circadian rhythms) insomnia was observed to be improved in patients with ADHD who were treated with this medication as compared to a placebo. This was a brief, preliminary study with only a small amount of power and very only a few controls, but it could inspire future research that will further explore dosing, timing, studying the sleep patterns and daytime blood levels of ramelteon and its metabolites.
Clonidine, mirtazapine and Trazodone are other medications that have been utilized for treating insomnia in some people with ADHD. However, these are less well-studied and many physicians prefer to avoid them in those with ADHD because of their potential for sedation to the next day.
If a person with ADHD has trouble sleeping or insomnia the first thing they should do is to try practicing good sleeping habits and take a the usual ADHD medication 45 minutes prior to bedtime. This approach has been successful in my practice for the majority of people who have sleep problems and ADHD. If this doesn't work, an melatonin supplement could be tried.
Diet
The kind of food a person consumes can affect their mood. A diet that is rich in nutrients and balanced may help to reduce ADHD symptoms including sleep problems. Foods that are low in processed fat, sugar and rich in nutrients, such as vegetables, fruits and lean proteins must be consumed. Whole grains, as well as healthy fats, such as omega-3 fatty acids, should be consumed as well. Cooking at home is a great method to ensure that meals are filled with all the essential ingredients needed for a healthy lifestyle However, many people suffering from ADHD have difficulty planning meals and cooking challenging. In these cases, people may rely on takeout or restaurant meals, which can be high in sodium, sugar, and artificial ingredients that can cause ADHD symptoms for certain individuals.
People with ADHD frequently have difficulty getting to sleep at late at night. Sleep issues are among the most common complaints among people suffering from ADHD. These sleep issues can result in an improvement in the quality of life as well as an increase in stress, depression, anxiety, and, in women over age 40, menopausal symptoms such as hot flashes.
There are many different causes of sleep problems in people with ADHD, which can be due to the symptoms of the disorder, or to other factors. Certain medications that treat ADHD like methylphenidates may cause sleep issues in some people. People who suffer from ADHD also have smaller pineal glands, which may affect the body's circadian rhythm.
To help people with ADHD achieve better sleep doctors usually recommend a combination of treatment options. This can include establishing regular sleep routines and enhancing your sleeping environment (such a creating a quiet and dark bedroom) and limiting the time you spend on your computer before going to bed. It is also crucial for adults to get enough sleep, which is usually about 7-9 hours each night.
In addition to changes in diet exercising can also improve sleep for adults with ADHD. A short stretch or a deep breathing practice before bed can help to calm the mind and body, which will ensure a more peaceful sleep at night.
Exercise
Certain people with ADHD have difficulty to maintain a fitness routine. A personal trainer can provide structure, motivation and accountability, while incorporating an individual's preferred exercise into a fitness routine. Incorporating aerobic exercise into a daily routine can give physical and mental benefits. Mind-body exercise and strength training like yoga, Tai Chi or breathing exercises can also be added to a daily routine for an all-encompassing approach to managing ADHD symptoms.
Exercise can provide many other advantages for the brain. It helps people lose weight, build muscle mass and increase levels of dopamine and norepinephrine. Norepinephrine, a neurotransmitter that aids in self-control as well as concentration and dopamine is a neurotransmitter which increases levels of norepinephrine. Exercise stimulates the growth of neurons, and strengthens their connections. 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 training, for example, can elevate norepinephrine and dopamine in the cerebellum more than running on the treadmill.
The medications used to treat ADHD could cause adverse effects, including a decrease in sleep. most effective adhd medication for adults is crucial that people discuss their medication with a health professional and establish healthy sleeping habits.
Many people with ADHD have difficulty falling asleep. Many people with ADHD have trouble falling asleep.
In my practice, I've found that at the very least, 80 percent of my adult patients who report sleep problems have this pattern. These disturbances are not simply caused by ADHD and are actually an essential component of the disorder itself. Adults with ADHD might have trouble keeping an accurate internal time and this could be a factor in their inability to fall asleep. They also have trouble assessing the duration of time they've spent in bed. A sleep study requires a regular journal of sleep for a number of nights, which can be difficult for those with ADHD to complete accurately.
Sleep Environment
Sleeping well is a challenge for all, but it's particularly difficult for those who suffer from ADHD. It can be difficult to fall asleep or relax due to the restlessness and racing mind associated with ADD. A lot of the drugs prescribed to treat ADHD have side effects that can disrupt sleep, like insomnia. It is crucial that those with ADHD maintain a good sleeping routine and establish a regular schedule. They should also create a calm, relaxing bedroom.
Sleep disorders can also hinder the ability of those with ADD to get enough restful sleep. Sleep apnea, a condition in which breathing stops frequently throughout the night as well as depression, anxiety and menopause-related problems like night sweats can all be included. Sleep problems in people with ADHD should be evaluated by a physician to determine the cause.
Research has shown that people 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 largely due to the unpredictable nature of their sleep which can be made worse by their difficulty regulating their internal circadian clock. It is also possible that the sleep issues are due to the effects of medication or comorbid conditions.
The inability to fall asleep to sleep and the frequent awakenings in the night are not uncommon for people with ADD especially those who are treated with stimulants. In certain studies, the onset of sleep delay and sleep efficiency of those who took stimulants were reported to be significantly lower than those who took placebos.
Some people report that taking their ADHD medications prior to bedtime helps improve sleep. However it should be done under the supervision of a medical professional, since some sleep disorders can be exacerbated by certain drugs. Adults suffering from ADHD may benefit from other methods to promote sleep that include progressive muscle relaxation (in which you tighten your muscles before releasing them) and slow, deep breaths. It's also an excellent idea to make your bed only to sleep or for sex and to not use it for a place to talk about problems or argue.