ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting Atomoxetine could improve sleep.
However, adults with ADHD can still have trouble getting to sleep soundly. They toss and change positions and wake up often. Even when they do finally fall asleep their minds are always active.
Medicines
Sleep problems are reported by a large number of adults with ADHD. These problems are not usually discussed in the scientific literature, but they are common. Parents, patients and clinicians often report difficulties falling asleep or staying asleep, night awakenings, nocturnal activity and sleepiness throughout the daytime. Objective measures such as polysomnography, actigraphy, and subjective measures such as diary entries or self-rated questionnaires have shown statistically greater sleep problems among those with ADHD than those who are not.
The most commonly prescribed medication for ADHD is stimulant-class drugs that can help improve concentration and focus however, they can also affect sleep in certain patients. In fact it is recommended that the primary sleep disorder, like narcolepsy, be ruled out before starting these medications (Spruyt and Gozal 2011).
Stimulant-class medications can cause an abrupt increase in wakefulness and decrease in sleep efficiency. Sleep disturbances can result from a decrease in melatonin production or an effect directly on the nervous system. Some stimulants can also cause paradoxical agitation in some individuals, and a result of a sedative effect.
In a randomized controlled study of ramelteon (an drug that stimulates the hormone melatonin, believed to entrain the circadian rhythms) insomnia was observed to be improved in patients with ADHD who were treated with this drug compared to a placebo. It was a very small preliminary study, with limited capacity and only a few control groups, but it will be a catalyst for future research that will investigate the dosage and timing, the kind of insomnia, nighttime blood levels, and ramelteon's metabolites.
Other drugs that have been used to treat insomnia in people with ADHD include clonidine, trazodone and mirtazapine. These medications are not as well-studied and a lot of doctors avoid them when treating people with ADHD because of their potential for sedation next day.
If a person suffering from ADHD is experiencing problems with insomnia the first thing to do is to work on good sleep hygiene and taking a an dose of their usual ADHD medication 45 minutes prior to going to bed. In medication for inattentive adhd is typically successful for most people with ADHD and sleep issues. If this doesn't work, the melatonin supplement may be considered.
Diet
The kind of food people consume can impact their mood. A diet that is rich in nutrients and balanced could aid in reducing ADHD symptoms, which can include sleep issues. Foods that are low in sugar, processed fat and rich in nutrients, like vegetables, fruits, and lean proteins must be consumed. Whole grains and healthy fats like omega-3 fatty acids should also be consumed. Cooking at home is an excellent way to ensure that one's meals contain all of the essential ingredients for good health however, many people with ADHD have trouble planning meals and cooking difficult. In these circumstances the majority of people rely on takeout and restaurant meals which are high in sodium and artificial ingredients as well as sugar.
People suffering from ADHD frequently have difficulty getting to sleep at night. In fact, sleep issues are the most frequent complaints that people with ADHD report. These sleep problems can cause an improvement in the quality of life as well as increased stress, depression, anxiety and, in women over 40, menopausal symptoms including hot flashes.
There are a variety of causes of sleep problems in people with ADHD that may be related to symptoms of the disorder, or to other factors. Certain medications used to treat ADHD such as methylphenidates can cause sleep issues in some people. 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.
To help those with ADHD get better sleep, doctors typically recommend a combination of treatment options. This includes setting up a regular sleep routine, optimizing the sleeping environment (such as creating a quiet, dark bedroom), and limiting time spent on screens prior to going to the bed. It is also crucial for adults to get enough sleep, which is typically 7 to 9 hours per night.
In addition to changes in diet exercising can also aid in sleep for adults suffering from ADHD. A few minutes of gentle stretching or a deep breathing practice prior to bedtime can calm the mind and body, which will lead to a more restful sleep at the end of the night.
Exercise
Certain people with ADHD are unable to stick to a routine of exercise. A personal trainer can provide structure and motivation while incorporating the person's preferred type of exercise into a fitness program. Aerobic exercise can provide physical and mental benefits. Additionally, adding strength training and mind-body exercises such as yoga, tai-chi, or breathing exercises can provide an holistic approach to managing ADHD symptoms, and improves mental function, emotional well-being, and self-regulation.
Aside from helping people lose weight and build muscle, exercise has other important effects on the brain, including elevating levels of norepinephrine and dopamine. Dopamine and norepinephrine are neurotransmitters that improve control and concentration. Exercise stimulates the growth of neurons, and strengthens their connections. This is particularly evident in the cerebellum, a region that is a major cause of fidgeting in those with ADHD. Research has shown that judo training, as an instance, can increase norepinephrine and dopamine in the cerebellum more than running on the treadmill.
The medications used to treat ADHD can have adverse effects, such as a decrease in sleep. This is the reason it's crucial to discuss the person's medication with their physician or health care professional, and also to establish healthy sleep habits.
Many adults with ADHD struggle to fall asleep. They might wake frequently, twirl and turn, or fall into what some call "the sleep of the dead." Their minds restlessly wander from one thought to another until they finally close off their day-today activities and fall into a peaceful sleep.
In my practice, I've found that at least 80 percent of my adult patients who report sleep problems have this pattern. These disturbances are not simply a result of the ADHD however, they are an essential part of the disorder itself. It's hard for adults with ADHD to maintain an accurate internal clock, which may be the reason for the difficulty of falling asleep. They also have difficulty judging the length of time they've been in their bed. In reality it is common for a sleep study to requires several nights of sleep logs, which is challenging for someone with ADHD to do accurately.
Sleep Environment
It's difficult for everyone to get quality sleep, but it can be especially difficult for people with ADHD. It is difficult to relax or fall asleep because of the agitation and racing thoughts associated with ADD. In addition, many of the treatments used to treat ADHD can cause sleep-disrupting side effects such as insomnia. Because of this, it is essential for people who suffer from ADHD to maintain good sleeping habits, establish a regular sleep schedule, and create a calm and peaceful bedroom.
In addition, those with ADD often have sleep disorders that may hinder their ability to get sufficient amount of restful sleep. Sleep apnea is a condition where breathing stops frequently throughout the night, depression, anxiety, and menopause-related problems like night sweats are all included. Sleep issues for people suffering from ADHD should be assessed by a doctor to determine the cause.
Research has revealed that people with ADHD experience poorer quality sleep than other people, and are more likely to feel tired and sluggish throughout the daytime. This may be due to their sleeplessness, which may be exacerbated by their inability to regulate their internal clock. However, it is possible that the sleep disturbances are due to the effects of medication or comorbid conditions.
People suffering from ADD, especially those who are treated with stimulants often have trouble sleeping and getting up frequently in the night. In fact, sleep onset latency and sleep efficiency are reported to be significantly lower for those who are taking stimulants when compared to people who take placebos in a few studies.
However, some discover that taking their ADHD medication right before bedtime helps to improve sleep. This should be done on the advice of a doctor as certain medications can cause sleep disorders. Adults suffering from ADHD may benefit from other techniques for promoting sleep like progressive muscular relaxation (in which you tensen your muscles, then relax them) and deep, slow breaths. It's also an excellent idea to make your bed solely for sleeping or sex and to not use it as a place to discuss problems or debate.