ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate as well as long-acting atomoxetine are both known to improve sleep.
But people with ADHD may have difficulty getting a good night's sleep. They twirl and change positions and wake up often. Even when they do go to sleep, their minds are still active.
Medicines
A significant number of adults suffering from ADHD suffer from sleep problems. These problems are not usually discussed in the scientific literature, but they are quite common. Parents, patients, and clinicians frequently describe difficulties falling or sleeping, waking up at night and nocturnal activities, as well as drowsiness throughout the day. Objective measures, such as polysomnography and actigraphy and subjective measures (eg self-rated questionnaires, self-rated questionnaires, and diaries) have demonstrated statistically greater sleep disturbances in those with ADHD compared to controls.
The most frequently prescribed medication for ADHD is stimulant class medicines. These can enhance concentration and focus, but may interfere with sleeping in some patients. It is important to rule out the primary sleep disorder such as narcolepsy before taking these medications (Spruyt and Gozal, 2011).
Stimulant-class medicine can trigger a sudden increase in wakefulness and decrease in sleep efficiency. Sleep disturbances could be caused by a decrease in melatonin production or directly affecting the nervous system. Certain stimulants may also cause a strange agitation in some individuals, and a effects of sedation.
A controlled study that was randomized to ramelteon, an agent that stimulates the melatonin receptor, and is believed to influence circadian rhythms, showed that insomnia was reduced for those with ADHD who received this medication in comparison to placebo. It was a very small preliminary study, with 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 ramelteon's metabolites.
Other drugs that have been used to treat insomnia in patients with ADHD include clonidine, trazodone and mirtazapine. These drugs aren't as extensively studied and a lot of doctors avoid them when treating people with ADHD due to their potential for sedation the next day.
If a person with ADHD has trouble sleeping or insomnia the first thing to do is to practice good sleep hygiene and taking a the usual ADHD medication 45 minutes prior to going to bed. In my experience, this approach is usually successful for most people with ADHD and sleep problems. If this method doesn't work, you could try a melatonin product.
Diet
The types of foods that people eat can have a a direct impact on their mood. A balanced, nutrient-rich diet can aid in reducing ADHD symptoms as well as those that are related to sleep. Foods that are low in sugar, processed fat, and high in nutrients, including vegetables, fruits and lean proteins should be consumed. Whole grains and healthy fats such as omega-3 fatty acid, should be a part of the diet. Cooking at home is a great method to ensure that meals contain all of the essential ingredients required for good health, but many people suffering from ADHD have difficulty planning meals and cooking challenging. In these circumstances it is possible that people rely heavily on take-out or restaurant meals that are loaded with sodium artificial ingredients, as well as sugar.
People suffering from ADHD have difficulty falling asleep at late at night. In fact, sleep problems are the most common complaints that people with ADHD have reported. These sleep issues can lead to an improvement in the quality of life as well as increased stress, depression, anxiety and, in women over 40, menopausal symptoms such as hot flashes.
Sleep problems can be caused by many factors, including symptoms of ADHD or other issues. It is possible that certain drugs used to treat ADHD, such as methylphenidates, could cause sleep issues in certain people. Additionally, those with 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 typically suggest an array of treatment options. This can include establishing regular sleep routines and optimizing your sleep environment (such a creating an unlit and peaceful bedroom) and limiting the time you spend on your computer before going to bed. Adults should also prioritize getting enough sleep, which is typically 7-9 hours a night.
In addition to dietary changes, exercise can improve sleep for adults with ADHD. A short stretch or a deep breathing practice prior to bedtime can relax the body and mind and lead to a more restful sleep at night.
Exercise
Some individuals who suffer from ADHD find it challenging to keep up with a workout routine. A personal trainer can provide the structure as well as motivation and accountability while incorporating the person's preferred type of exercise into a fitness routine. Integrating aerobic exercise into your daily routine could provide mental and physical benefits. Training for strength and mind-body exercises such as yoga, Tai Chi or breathing exercises could also be added to the routine of your day to take a holistic approach in managing ADHD symptoms.
Apart from helping people lose weight and build muscle, exercising has other important effects on the brain, like raising levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter, aids in self-control as well as concentration, and dopamine is a neurotransmitter that increases levels of norepinephrine. Exercise also stimulates the growth of neurons and improves the connections between them. This is especially evident in the cerebellum, a region which is responsible for the fidgeting of some individuals with ADHD. Research has shown that Judo can boost dopamine as well as norepinephrine within the cerebellum. This is higher than running on the treadmill.
The medications used to treat ADHD could cause negative side effects that can include a decrease in sleep. This is why it's important to discuss a person's medication with their physician or a health professional as well as establishing healthy sleep habits.
Many people with ADHD struggle to fall asleep. They might wake frequently, twirl and turn, or fall into what some refer to as "the sleep of the dead." Their minds wander from one thought to the next until they finally stop their day-today activities and fall into a peaceful sleep.
In my practice at least 80 percent of my adult patients suffering from sleep problems show this pattern. adhd medication and pregnancy aren't simply a result of the ADHD, but rather are an essential component of the disorder itself. It's hard for adults with ADHD to maintain an accurate internal clock, which could be partly responsible for the difficulty of falling asleep. Additionally they may have difficulty determining how long they have been in bed. A sleep study requires a daily sleep diary for several nights, which is difficult for those with ADHD to accurately complete.
Sleep Environment
It's not easy for everyone to get adequate sleep, but it is especially difficult for people with ADHD. This is due to the inherent agitation and racing thoughts that are associated with ADD make it difficult to sleep and relax. Many of the medicines prescribed to treat ADHD have negative side effects that can disturb sleep, like insomnia. It is crucial that people with ADHD practice good sleep hygiene and establish a regular schedule. They should also create an unwinding, tranquil bedroom environment.
Sleep disorders can also interfere with the ability of those with ADD to get enough restful sleep. Sleep apnea, a condition in which breathing stops intermittently during the night as well as depression, anxiety and menopausal-related issues like night sweats could all be included. Sleep issues in people suffering from ADHD should be evaluated by a physician to determine the cause.
Research has proven that those who suffer from ADHD suffer from poorer quality sleep than the rest of us and are more likely report being tired and slow throughout the day. This is partly due to the erratic nature of their sleep which can be aggravated by their inability to regulate their internal circadian clock. However, it is also possible that the sleep disturbances are due to the effects of medication or comorbid disorders.
The inability to settle down for sleep and frequent awakenings throughout the night are not uncommon for people with ADD especially those who are treated with stimulants. In fact, the latency of sleep onset and sleep efficiency are reported to be significantly lower in those taking stimulants in comparison to those who are on placebos in certain studies.
Some people have found that taking their ADHD medications prior to bedtime improves sleep. This should be done with the advice of a physician since certain medications can trigger sleep disorders. Adults suffering from ADHD can benefit from other sleep-promoting techniques like progressive muscular relaxation (in which you tighten your muscles before releasing them) and deep, slow breaths. It's also an excellent idea to make your bed solely to sleep or for sex and to avoid using it as a space to discuss problems or debate.