ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate as well as long-acting atomoxetine can actually help you sleep better.
Adults who suffer from ADHD can still struggle to sleep. They often twirl and flip and wake up often. Even when they do finally go to sleep, their minds are still active.
Medicines
A significant number of people suffering from ADHD have sleep issues. These issues are not often addressed in the scientific literature, but they are quite common. Clinicians, patients and parents often report difficulties sleeping or staying asleep, waking up at night as well as nocturnal activity, and sleepiness throughout the day. Objective measures like polysomnography, actigraphy and subjective measures like self-rated questionnaires or diaries have been found to show statistically greater sleep disturbances in people with ADHD as compared to controls.
The most commonly prescribed drug for ADHD is stimulant-class medications, which can enhance focus and concentration, but may interfere with sleep in certain patients. It is essential to rule out the primary sleep disorder like narcolepsy before taking these medications (Spruyt and Gozal, 2011).
Stimulant-class medications can cause a sudden increase in wakefulness and a decrease in the efficiency of sleep. The sleep disturbances may be caused by a decrease in the production of melatonin, or directly affecting the nervous system. Some stimulants can also cause paradoxical agitation in some people, a effects of sedation.
In a controlled, randomized study of the drug ramelteon (an drug that stimulates melatonin and is believed to influence the circadian rhythms) insomnia was observed to be reduced in those with ADHD who were treated with this drug as when compared to placebo. This was a tiny preliminary study with little power and a only a few controls, but it could inspire future research that will further explore the dosage, timing, and studying the sleep patterns and levels of blood during the daytime of ramelteon and its counterparts.
Other drugs that have been used to treat insomnia in some people with ADHD include clonidine, trazodone and mirtazapine. These drugs aren't as extensively studied and many doctors avoid them when treating people with ADHD because of their potential for sedation next day.
If someone has ADHD suffers from insomnia, they should try to practice good sleeping habits. They can also take their ADHD medication at least 45 minutes prior to the time they go to bed. In my practice this method is typically effective for the majority of people suffering from ADHD and sleep problems. If this approach doesn't work, you can try a melatonin-based product.
Diet
The type of food consume by a person can have an immediate impact on their mood. A diet that is rich in nutrients and balanced can help improve ADHD symptoms including sleep problems. Foods should be low in processed fats and sugars and high in nutrients like fruits, vegetables whole grains, lean proteins and healthy fats, including omega-3 fats. It is essential to cook at home in order to ensure that your meals contain all the essential ingredients needed to maintain good health. However many people suffering from ADHD have trouble planning and cooking their meals. In these situations, people may rely on take-out or restaurant meals which are often high in sodium, sugar, and artificial ingredients that could cause ADHD symptoms for some individuals.
People suffering from ADHD are unable to fall asleep at late at night. In fact, sleep problems are the most common complaints that people with ADHD report. These sleep problems can result in a lower quality of life and increased anxiety, depression and stress.
Sleep issues may be caused by a variety factors which include symptoms of ADHD or other factors. Certain medications that treat ADHD such as methylphenidates can cause sleep issues in some people. People suffering from ADHD also have smaller pineal glands which can alter the body's circadian rhythm.
Doctors typically recommend a combination treatment option to help people with ADHD to sleep better. This includes establishing an established routine for sleep, optimizing the sleeping environment (such as creating a quiet, dark bedroom) and limiting screen time before going to bed. It is also important for adults to ensure they get enough sleep, which is usually 7 to 9 hours per night.
Exercise can help people with ADHD sleep better. A few minutes of gentle stretching or a deep breathing exercise before bed can help calm the mind and body and lead to a more restful sleep at night.
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 program. Aerobic exercise can provide mental and physical advantages. Additionally, adding the mind-body and strength training such as yoga, tai chi, or breathing exercises can provide an all-encompassing approach to managing ADHD symptoms, and improves cognitive function, emotional well-being, and self-regulation.
Exercise also has other advantages for the brain. It can help people lose weight, build muscle and boost levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter, helps with self-control and concentration Dopamine is a neurotransmitter that boosts levels of norepinephrine. Exercise also boosts the growth of neurons and improves the connections between them. This is evident particularly in the cerebellum, an area that may cause fidgeting in some ADHD people. Research has proven that judo training, for example, can elevate dopamine and norepinephrine in the cerebellum more than just running on the treadmill.
Medications used to treat ADHD may have negative side effects, including a decrease in sleep. adhd medication pregnancy is essential that patients discuss their medication with a doctor or health professional and establish healthy sleep habits.
Many people with 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 can finally put aside their day-to-day activities and drift into a light sleep.
In my practice at least 80 percent of my adult patients with sleep issues show this pattern. These disturbances are not simply a result of the ADHD, but rather are an essential part of the disorder itself. It is difficult for people with ADHD to maintain an accurate internal clock, which could be the reason for the difficulty falling asleep. Additionally they are unable to determine the amount of time they've spent in the bed. In reality it is common for a sleep study to requires several nights of sleep logs, and can be difficult for a person with ADHD to do accurately.
Sleep Environment
It is difficult for everyone to get quality sleep, but it is particularly difficult for those suffering from ADHD. This is due to the inherent anxiety and racing thoughts that are associated with ADD make it difficult to relax and fall asleep. Additionally, many of the drugs used to treat ADHD can have sleep-disrupting effects, such as insomnia. It is therefore important that those with ADHD maintain a good sleeping routine and establish a regular schedule. They should also create an energizing, peaceful bedroom.
Sleep disorders can also hinder the ability of those with ADD to get enough restful sleep. These can include sleep apnea (in which breathing ceases intermittently throughout the night) as well as 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 to determine the underlying causes.
Research has revealed that those who suffer from ADHD have poorer sleep quality than the rest of us and are more likely report feeling tired and sluggish throughout the day. This is largely due to the unpredictable nature of their sleep, which is exacerbated by their difficulty regulating their internal circadian clock. It is possible that sleep problems can be caused by side effects of medications or comorbid conditions.
People suffering from ADD particularly those who are treated with stimulants, frequently have trouble falling asleep and awakening frequently at night. In some studies, the sleep onset delay and sleep efficiency of those who took stimulants were found to be significantly lower than those on placebos.
Some people have found that taking their ADHD medications prior to bedtime improves sleep. This should only be done with the advice of a physician since certain medications can trigger sleep disorders. Adults with ADHD might benefit from other methods to promote sleep like progressive muscular relaxation (in which you tensen your muscles, then relax them) and slow, deep breaths. It's also recommended to use your bed solely to sleep or for sex and to avoid using it as a place to discuss problems or debate.