ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting atomoxetine may actually enhance sleep.
But add adhd medications with ADHD aren't always successful in getting to sleep soundly. They frequently toss and turn, waking often. Even when they do go to sleep, their minds are still active.
The effects of medication
Sleep problems are reported by a large number of people with ADHD. These problems are not usually addressed in the scientific literature, but they are common. Parents, patients and healthcare professionals often describe difficulties in falling asleep or staying asleep, waking at night, nocturnal activities, and general drowsiness during the day. Objective measures, including polysomnography and actigraphy, as well as subjective measures (eg, self-rated questionnaires and diaries) have demonstrated statistically greater sleep problems in people with ADHD in comparison to people who are not.
The most commonly prescribed medication for ADHD is stimulant-class drugs that enhance focus and concentration, but can cause sleep disturbances in certain patients. In fact, it is recommended that the primary sleep disorder, such as narcolepsy, be ruled out prior to introducing these drugs (Spruyt and Gozal 2011).
Stimulant-class drugs can trigger an abrupt increase in the amount of time you are awake, and a decrease in sleep efficiency. The sleep disturbances could be caused by a decrease in the production of melatonin or directly affecting the nervous system. Additionally, stimulants may induce a sedating effect, paradoxical agitation, in a few people.
A controlled study that was randomized to the drug ramelteon which stimulates the melatonin receptor, and is believed to regulate circadian rhythms, showed that insomnia was reduced in those suffering from ADHD treated with this drug compared to 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 to further investigate the dosage, timing, and recording of insomnia and levels of blood during the daytime of ramelteon and its metabolites.
Clonidine, mirtazapine and trazodone are other drugs which have been used for treating insomnia among some people with ADHD. These drugs are less studied and many doctors avoid them when treating people with ADHD due to their potential for sedation the next day.
If someone has ADHD has insomnia, they should make an effort to maintain good sleep hygiene. They can also take their ADHD medication 45 minutes prior to the time they go to bed. This strategy has proven successful in my practice for most people suffering from sleep disorders and ADHD. If this doesn't work, an melatonin supplement could be considered.
Diet
The type of food consume by a person can have an immediate impact on how they feel. A balanced and nutrient-rich diet can aid in reducing ADHD symptoms as well as those that are related to sleep. Foods should be low in processed fats and sugars and rich in nutrients, such as vegetables, fruits, lean proteins, whole grains and healthy fats including omega-3 fats. It is essential to cook at home in order to ensure that your meals have all the necessary ingredients for good health. However many people suffering from ADHD have difficulty planning and cooking their meals. In these instances it is possible that people rely heavily on take-out or restaurant meals that are loaded with sodium, artificial ingredients, and sugar.
People suffering from ADHD have difficulty falling asleep at late at night. In fact, sleep issues are the most frequent complaints that people with ADHD report. Sleep issues can lead to an improvement in the quality of life as well as increased stress, depression, anxiety and, for women over 40, menopausal symptoms like hot flashes.
There are many different causes of sleep issues for those suffering from ADHD, which can be related to the symptoms of the disorder or other factors. Certain medications used to treat ADHD like methylphenidates could cause sleep issues in some people. In addition, people with ADHD tend to have a smaller pineal gland, which can affect how the body regulates its circadian rhythm.
To help people with ADHD achieve better sleep Doctors typically suggest the use of a variety 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 important for adults to prioritize sufficient sleep, which typically is 7-9 hours per night.
In addition to dietary changes exercising can also improve sleep for adults suffering from ADHD. A short stretch or a deep breathing exercise before bed can help to calm the mind and body, which will lead to a more restful sleep at night.
Exercise
Some individuals with ADHD have difficulty to keep up with a workout routine. A personal trainer will provide structure as well as motivation and accountability while incorporating the individual's preferred exercise into a fitness routine. Aerobic exercise has both physical and mental advantages. In addition, adding strength training and mind-body exercises such as yoga, tai chi, or breathing exercises is a holistic method of managing ADHD symptoms, and improves cognitive functioning, emotional well-being and self-regulation.
In addition to helping people shed weight and build muscle, exercising has other important effects on the brain, such as raising levels of norepinephrine and dopamine. Norepinephrine is a neurotransmitter that 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 as well as strengthens connections between them. This is particularly evident in the cerebellum - an area that can cause fidgeting in some ADHD people. Research has shown that, for instance, Judo can boost dopamine as well as norepinephrine in the cerebellum. This is greater than running on a treadmill.
Medications used to treat ADHD can cause adverse effects, such as a decrease in sleep. It's important that a person discuss their medication with a physician or health professional, and establish healthy sleep habits.
Many adults with ADHD have difficulty falling asleep. Many people with ADHD struggle to fall asleep.
In my practice I have seen at least 80 percent of my adult patients suffering from sleep disorders exhibit this pattern. These problems aren't just a result of ADHD, but are a major component of the disorder. Adults with ADHD may have difficulty maintaining an accurate internal clock, which could be a contributing factor to their difficulty falling asleep. They also have difficulty judging the length of time they've been in bed. A sleep study requires a regular sleep diary for several nights, which is difficult for those with ADHD to complete accurately.
Sleep Environment
Sleeping well is a challenge for all, but it's even more difficult for people who suffer from ADHD. This is due to the inherent anxiety and racing thoughts associated with ADD make it difficult to sleep and relax. Additionally, my response of the medications used to treat ADHD can have sleep-disrupting effects like insomnia. Because of this, it is important for individuals suffering from ADHD to maintain a healthy sleeping habits, establish a regular sleep schedule, and create a calm and comfortable bedroom.
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 periodically during the night, depression, anxiety, and menopause-related problems like night sweats could all be included. Sleep issues in people with ADHD should be assessed by a doctor to determine the reason.
Research has revealed that those with ADHD have lower quality sleep than other people and are more likely to report feeling tired and sluggish throughout the day. This is due in part to the unpredictable nature of their sleep, which can be aggravated by their difficulty regulating their internal circadian clock. It is possible that sleep disturbances could be caused by side effects of medications or concomitant conditions.
People with ADD, especially those who are treated with stimulants often have trouble falling asleep and waking up frequently at night. In certain studies, the sleep onset delay and the efficiency of sleep of people taking stimulants were reported to be significantly lower than those taking placebos.
Some people report that taking their ADHD medications right before bedtime improves sleep. This should be done under the guidance of a physician since certain medications can cause sleep disorders. Adults with ADHD might benefit from other methods to promote sleep that include progressive muscle relaxation (in which you tensen your muscles before releasing them) and deep, slow 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.