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 enhance sleep.
Adults suffering from ADHD can still struggle to fall asleep. They often toss and turn and wake often. And even when they do finally fall asleep their minds are active.
The effects of medication
A significant proportion of adults with ADHD report sleep problems. These issues aren't often mentioned in the scientific literature, however they are common. Clinicians, patients and parents frequently report difficulty falling asleep or staying asleep, awakenings at night as well as nocturnal activity, and sleepiness throughout the daytime. Objective measures, such as polysomnography and actigraphy and subjective measures (eg, 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 medications, which can improve concentration and focus but may interfere with sleep in some patients. It is essential to identify the primary sleep disorder, such as narcolepsy, prior to taking these medications (Spruyt and Gozal 2011,).
Stimulant-class medications can cause a sudden increase in wakefulness and decrease in sleep efficiency. Sleep disturbances could result from a decrease in melatonin production or a direct effect on the nervous system. Additionally, stimulants may cause a sedating side effect, which can cause paradoxical agitation in some people.
In a randomized controlled study of ramelteon (an agent that activates Melatonin and is believed by some to regulate the circadian rhythms), insomnia was observed to be improved in patients who suffer from ADHD who were treated with this medication as compared to a placebo. It was a very small preliminary study, with limited capacity and only a few control groups, but it should stimulate future research into the timing and dosage, the kind of insomnia, nighttime blood levels and the metabolites of ramelteon.
Clonidine, mirtazapine, and trazodone are other drugs that have been used for treating insomnia among some people with ADHD. However, they are not as well-studied and many physicians prefer to avoid them in people who suffer from ADHD due to their potential for sedation into the next day.
If a person with ADHD has trouble sleeping or insomnia, the first thing to do is to work on good sleep hygiene and take an dose of their usual ADHD medication 45 minutes prior to going to bed. In my practice this method is generally successful for most people with ADHD and sleep problems. If it doesn't work for you, the melatonin supplement may be tried.
Diet
The types of foods that consume by a person can have an immediate impact on how they feel. A diet rich in nutrients and balanced could help to reduce ADHD symptoms including sleep problems. Foods should be low in processed fats and sugars, and rich in nutrients, such as fruits, vegetables lean proteins, whole grains and healthy fats including omega-3 fats. Cooking at home is an excellent method to ensure that meals are filled with all the essential ingredients for good health However, many people with ADHD have difficulty planning meals and cooking challenging. In these circumstances the majority of people rely on takeout and restaurant meals that are high in sodium, artificial ingredients, and sugar.
People suffering from ADHD often have trouble settling to sleep at night. Sleep problems are one of the most common complaints among those suffering from ADHD. Sleep issues can result in a reduction in quality of life, and also increased stress, depression, anxiety, and, in women over age 40, menopausal symptoms including hot flashes.
Sleep issues may be caused by a variety factors, including symptoms of ADHD or other factors. It is possible that certain drugs that are prescribed to treat ADHD such as methylphenidates can cause sleep issues in certain individuals. In addition, those suffering from ADHD tend to have smaller pineal glands which could affect the way in which the body regulates its circadian rhythm.
In order to help individuals with ADHD to sleep better Doctors typically suggest a combination of treatment options. This includes creating an established routine for sleeping, optimizing your sleeping environment (such a creating an unlit and peaceful bedroom) and limiting screen-time before bed. It is also crucial for adults to prioritize sufficient sleep, which is typically about 7-9 hours each night.
In addition to changes in diet, exercise can improve sleep for adults suffering from ADHD. A couple of minutes of gentle stretching or a deep breath exercise prior to bedtime can relax the body and mind, which will ensure a more peaceful sleep at the end of the night.
Exercise
adhd and medication with ADHD struggle to stick to a routine exercise. A personal trainer can provide the structure, motivation, and accountability while incorporating the person's preferred type of exercise into a fitness program. Integrating aerobic exercise into your daily routine could bring physical and mental benefits. Mind-body exercise and strength training such as yoga, Tai Chi or breathing exercises can also be added to a daily routine for a holistic approach in managing ADHD symptoms.
Aside from helping people lose weight and build muscle, exercising has other beneficial effects on the brain, like elevating levels of norepinephrine and dopamine. Dopamine and norepinephrine are neurotransmitters that improve self-control and concentration. Exercise stimulates the number of neurons that are growing, and strengthens their connections. This is particularly evident in the cerebellum, an area which is responsible for the fidgeting of certain people with ADHD. Research has demonstrated, for instance, that Judo can boost dopamine as well as norepinephrine in the cerebellum. This is greater than running on a treadmill.
The medicines used to treat ADHD could cause adverse effects, including a decrease in sleep. It is crucial that people talk about their medication with a doctor or health professional, and establish healthy sleep habits.
Many adults with ADHD struggle to fall asleep. Many ADHD sufferers have difficulty falling asleep.
In my practice, at least 80 percent my adult patients suffering from sleep disorders exhibit this pattern. These disturbances are not simply caused by ADHD however, they are an essential part of the disorder itself. It's hard for adults with ADHD to keep a precise internal clock, which could be the reason for the difficulty falling asleep. Additionally, they have trouble judging how long they have been in bed. In fact, a sleep study often requires many nights of nightly sleep logs and is difficult for someone with ADHD to do accurately.
Sleep Environment
It's not easy for everyone to get a good night's sleep, but it can be especially difficult for people with ADHD. It is difficult to relax or fall asleep due to the anxiety and racing thoughts associated with ADD. Furthermore, a lot of treatments used to treat ADHD can cause sleep-disrupting side effects, such as insomnia. This is why it is crucial for those with ADHD to maintain good sleeping habits, establish a regular sleep schedule and create a peaceful and comfortable bedroom.
Sleep disorders can also affect the ability of people suffering from ADD to get enough restful sleep. These include sleep apnea (in which breathing ceases intermittently during the night) as well as depression, anxiety and in women over age 40, menopausal-related issues such as night sweats. Individuals with ADHD should always have their sleep problems evaluated by a medical professional in order to identify the root of the problem.
Research has revealed that those with ADHD have poorer sleep quality than the rest of us and are more likely to report feeling exhausted and sluggish throughout the day. This is largely due 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 the effects of medication or other conditions.
People with ADD, especially those who are treated with stimulants, often have trouble falling asleep and awakening often at night. In some studies, the sleep onset delay and the effectiveness of sleep of those who took stimulants were significantly lower than those who took placebos.
Some people report 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 with ADHD can benefit from other sleep-promoting techniques like progressive muscular relaxation (in which you tensen your muscles before releasing them) and deep, slow breaths. It's also a good idea to use your bed only to sleep or for sex and to not use it for a place to talk about issues or to argue.
