ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or long-acting Atomoxetine may help you sleep better.
Adults suffering from ADHD can still struggle to sleep. They frequently toss and turn, waking frequently. And even when they do sleep their minds are alert.
Medicines
Sleep issues are reported by a significant number of adults with ADHD. Although the literature in the field does not usually address these problems however, they are believed to be common. Patients, parents and even clinicians often talk about difficulties in falling asleep or staying asleep, waking at night, nocturnal activities, and drowsiness throughout the day. Objective measures, like actigraphy and polysomnography, as well as subjective measures (eg self-rated questionnaires and diaries) have shown statistically more sleep disturbances in those with ADHD when compared to those with no ADHD.
The most commonly prescribed drug for ADHD is stimulant-class drugs that improve concentration and focus however, they can also affect sleep in certain patients. It is important to identify the primary sleep disorder, such as narcolepsy, prior to taking these medications (Spruyt and Gozal, 2011).
Stimulant-class medicines can cause an abrupt rise in wakefulness, and a decrease in the effectiveness of sleep. The sleep disturbances can result from a decrease in the production of melatonin, or an immediate effect on the nervous system. Certain stimulants can cause paradoxical agitation in some people, a effects of sedation.
In a randomized controlled study of Ramelteon (an agent that triggers Melatonin and is believed by some to entrain the circadian rhythms), insomnia was found to be reduced in those who suffer from 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 could be a catalyst for future research that will investigate the timing and dosage, the type of insomnia, daytime blood levels, and ramelteon's metabolites.
Other agents that have been used to treat insomnia in some people with ADHD include trazodone, clonidine and mirtazapine. However, they are not as researched and many doctors prefer to avoid them in those who suffer from ADHD due to their potential for sedation into the next day.
If someone who suffers from ADHD is experiencing insomnia, they should try to practice good sleep hygiene. They should also take their ADHD medication 45 minutes before the time they go to bed. In my practice this method is generally successful for a majority of people with ADHD and sleep issues. If this approach doesn't work, you can try a melatonin supplement.
Diet
The types of foods that people eat can have a an impact directly on their mood. A diet rich in nutrients and balanced can help to reduce ADHD symptoms, including sleep issues. Foods should be low in sugar and processed fat and high in nutrients, such as fruits, vegetables whole grains, lean proteins and healthy fats, including omega-3 acid fatty acids. Cooking at home is a great method to ensure that meals contain all of the essential ingredients required for good health However, many people suffering from ADHD find meal planning and cooking challenging. In these situations, people may rely heavily on takeout and restaurant meals that are loaded with sodium artificial ingredients, as well as sugar.
People suffering from ADHD often have trouble settling to sleep at late at night. Sleep issues are among the most common complaints among people suffering from ADHD. These sleep problems can cause a reduction in quality of life, and also increased anxiety, depression, stress and, for women over age 40, menopausal symptoms such as hot flashes.
There are many different causes of sleep problems for people suffering from ADHD, which can be related to the symptoms of the disorder or other factors. It is possible that certain medications that are prescribed to treat ADHD such as methylphenidates, can cause sleep issues in certain people. People with ADHD also have smaller pineal glands which can alter the body's circadian cycle.
To help people with ADHD get better sleep doctors usually recommend the use of a variety of treatment options. This includes setting up a regular sleep routine as well as optimizing the environment for sleep (such as creating a quiet, dark bedroom), and limiting screen time prior to going to bed. Adults should also make sure they get enough sleep, which is typically 7-9 hours a night.
Alongside dietary changes, exercise can improve sleep for adults with ADHD. A few minutes of gentle stretching 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 find it challenging to maintain a fitness routine. A personal trainer will provide the structure and motivation, while incorporating the individual's preferred exercise into a fitness program. Aerobic exercise can have both physical and mental benefits. In addition adding exercise for strength and mind-body like yoga, tai chi, or breathing exercises can provide an holistic approach to managing ADHD symptoms, enhancing mental functioning, emotional well-being and self-regulation.
Aside from helping people lose weight and build muscle, exercise has other important effects on the brain, like increasing levels of norepinephrine as well as dopamine. Norepinephrine, a neurotransmitter that helps with self-control and concentration Dopamine is a neurotransmitter which increases levels of norepinephrine. Exercise stimulates the development of neurons and improves their connections. This is particularly evident in the cerebellum, a region that contributes to fidgeting in those with ADHD. Studies have shown that judo-training, for instance, can raise norepinephrine and dopamine in the cerebellum more than just running on a treadmill.
The medications used to treat ADHD can have adverse side effects, including decreased sleep. This is why it's important to discuss the person's medication with their doctor or health care professional, as well as establishing healthy sleeping habits.
Many people with ADHD struggle to fall asleep. They might wake frequently, toss and turn, or sink into what some refer to as "the sleep of the dead." Their minds wander between thoughts until they finally stop their day-to-day routines and fall to sleep.
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 simply due to ADHD however, they are an integral part of the disorder itself. Adults suffering from ADHD may have difficulty maintaining an accurate internal time which could be a contributing factor in their inability to fall asleep. They also have a difficult time assessing the amount of time they've spent in the bed. In fact the process of completing a sleep study typically requires several nights of nightly sleep logs and is difficult for someone with ADHD to do accurately.
Sleep Environment
Sleeping well is a challenge for all, but it's especially difficult for those with ADHD. It can be difficult to fall asleep or relax because of the agitation and racing mind associated with ADD. Many of the medications prescribed to treat ADHD have negative side effects that can disturb sleep, including insomnia. Because of adhd sleep medication , it is essential for people who suffer from ADHD to practice good sleep hygiene, set up a regular schedule for sleep and create a peaceful and peaceful bedroom.
In addition, those with ADD often have co-occurring sleep disorders which can interfere with their ability to get adequate amount of restful sleep. Sleep apnea is a condition where breathing stops intermittently during the night as well as depression, anxiety and menopause-related problems like night sweats could all be included. Sleep issues for those with ADHD should be evaluated by a physician to determine the reason.
Research has shown that people who suffer from ADHD have lower quality sleep than their peers and are more likely report feeling tired and sluggish throughout the day. This is due in part to the unpredictable nature of their sleep which is exacerbated by their difficulty regulating their internal circadian clock. It is possible that sleep disturbances can be caused by the effects of medication or comorbid conditions.
People suffering from ADD particularly those who are treated with stimulants, often have trouble falling asleep and waking up frequently in the night. In some studies, the onset of sleep delay and the effectiveness of sleep of people taking stimulants were significantly lower than those on placebos.
Some people find that taking their ADHD medications right before bedtime improves sleep. However, this should be done under the supervision of a medical professional, since some sleep disorders can be exacerbated by certain drugs. Adults with ADHD can benefit from other methods to promote sleep that include progressive muscle relaxation (in which you contract your muscles before releasing them) and slow, deep breaths. It's important not to use your bed for anything other than sex or sleeping.