ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or the long-acting Atomoxetine can help you sleep better.
However, adults with ADHD can still have trouble getting a good night's sleep. They move around and toss, waking up frequently. Even when they do fall asleep their minds are active.
Medications
Sleep problems are reported by a large number of people with ADHD. These issues are not often discussed in the scientific literature, but they are common. Clinicians, patients and parents often describe difficulty sleeping or staying asleep, waking up at night as well as nocturnal activity, and fatigue during the day. Objective measures, like actigraphy and polysomnography, as well as subjective measures (eg self-rated questionnaires, self-rated questionnaires, and diaries) have been shown to show statistically higher sleep disturbances in those with ADHD when compared to those with no ADHD.
The most commonly prescribed drug for ADHD is stimulant-class medication, which can improve concentration and focus but may interfere with sleep in some patients. In fact, it is recommended that the main sleep disorder, such as narcolepsy, be ruled out prior to introducing these drugs (Spruyt and Gozal 2011).
Stimulant-class medicine can trigger a sudden increase in wakefulness and a decrease in sleep efficiency. Sleep disturbances can be caused by a decrease in the production of melatonin or an effect directly on the nervous system. Certain stimulants may also cause a paradoxical agitation in certain individuals, and a result of a sedative effect.
In a controlled, randomized study of 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 small, 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 levels of blood during the daytime of ramelteon and its counterparts.
Clonidine, mirtazapine and Trazodone are other medications that have been utilized to treat insomnia in some people with ADHD. These medications are not as well-studied, and many clinicians do not recommend them for treating patients with ADHD due to their potential for sedation next day.
If someone with ADHD suffers from insomnia, they should first make an effort to maintain good sleeping habits. They can also take their ADHD medication 45 minutes before the time they go to bed. In my practice this method is typically successful for a majority of people with ADHD and sleep issues. If this approach 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 could help to reduce ADHD symptoms including sleep problems. Foods that are low in sugar, processed fat and rich in nutrients, like fruits, vegetables and lean proteins should be consumed. Whole grains, as well as healthy fats, such as omega-3 fatty acid, should be a part of the diet. Cooking at home is an excellent way to ensure that one's meals are filled with all the essential ingredients needed to be healthy however, many people with ADHD have difficulty planning meals and cooking challenging. In these instances it is possible to rely on take-out or restaurant meals which are high in sodium, sugar, and artificial ingredients that could increase ADHD symptoms for certain individuals.
People suffering from ADHD frequently have difficulty getting to sleep at the end of the night. In fact, sleep issues are among the most frequent complaints that people with ADHD complain about. Sleep problems can result in a lower quality of life as well as an increase in depression, anxiety and stress.
Sleep problems may be caused by a variety factors which include symptoms of ADHD or other issues. Certain medications that treat ADHD such as methylphenidates can cause sleep problems in certain people. People suffering from ADHD also tend to have smaller pineal glands, which could affect the body's circadian rhythm.
Doctors typically suggest a combination of treatment option to help people with ADHD get better sleep. This means establishing regular sleep routines and optimizing your sleep environment (such the creation of a quiet and dark bedroom) and limiting the time you spend on your computer before going to going to bed. It is also essential for adults to ensure they get enough sleep, which is usually about 7-9 hours each night.
Exercise can help adults suffering from ADHD sleep better. A short stretch or a deep breathing practice prior to bedtime can calm the mind and body, which will result in a more peaceful sleep at night.
Exercise
Some individuals who suffer from ADHD find it challenging to maintain a fitness routine. A personal trainer can provide discipline as well as motivation and accountability while incorporating the person's preferred type of exercise into a fitness plan. Incorporating aerobic exercise into a daily routine can give physical and mental benefits. Training for strength and mind-body exercises like yoga, Tai Chi or breathing exercises could be incorporated into your daily routine to provide a holistic approach in managing ADHD symptoms.
Apart from helping people lose weight and build muscle mass, exercise has other important effects on the brain, such as increasing levels of norepinephrine as well as dopamine. Norepinephrine is a neurotransmitter that aids in self-control as well as concentration, and dopamine is a neurotransmitter which increases levels of norepinephrine. Exercise boosts the growth of neurons, and strengthens their connections. This is particularly evident in the cerebellum, an area that may contribute to fidgeting among some ADHD individuals. Research has revealed, for instance, that judo can elevate dopamine and norepinephrine levels in the cerebellum. This is greater than running on a treadmill.
The medications used to treat ADHD can have adverse effects, including a decrease in sleep. This is the reason it's crucial to discuss a person's medication with their doctor or health care professional, and to establish healthy sleeping habits.
medication for adhd suffering from ADHD struggle to fall asleep. They may wake frequently, toss and turn, or sink into what some call "the sleep of the dead." Their minds wander between thoughts until they finally close off their day-today activities and fall into a peaceful sleep.
In my practice at least 80 percent of my adult patients with sleep disorders exhibit this pattern. These issues aren't just a result of the ADHD and are actually an essential part of the disorder itself. Adults with ADHD may have difficulty maintaining an accurate internal clock which could be a contributing factor in their difficulty falling asleep. They also have a difficult time 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 is difficult for people with ADHD to accurately complete.
Sleep Environment
It is difficult to get a good night's sleep for all people, but it's particularly difficult for those who suffer 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, including insomnia. This is why it is crucial for those suffering from ADHD to maintain a healthy sleeping habits, establish an established sleep routine, and create a calm and peaceful bedroom.
Additionally, people with ADD often suffer from sleep disorders that may hinder their ability to get adequate amounts of restful and restful sleep. Sleep apnea is a condition where breathing stops intermittently during the night as well as depression, anxiety and menopausal-related problems such as night sweats could all be included. Sleep issues for those with ADHD should be assessed by a doctor to determine the reason.
Research has proven that those who suffer from ADHD have a lower quality of sleep than the general population, and are more likely to feel tired and sluggish throughout the day. This may be due to their sleeplessness and can be exacerbated by their inability to manage their internal clock. It is possible that sleep problems can be caused by side effects of medications or concomitant conditions.
The inability to settle down for sleep and frequent awakenings in the night are common for those with ADD especially those who are treated with stimulants. In certain studies, the sleep onset delay and sleep efficiency of people taking stimulants were found to be significantly lower than those taking placebos.
Some people report that taking their ADHD medications prior to bedtime improves sleep. This should be done under the guidance of a physician since certain medications can trigger sleep disorders. Other methods that promote sleep, like progressive muscle relaxation -- in which you tensen and then release your muscles -- and deep, slow breathing can be helpful for adults with ADHD. It's recommended not to make use of your bed for anything other than sex or sleeping.