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 improve sleep.
However, adults with ADHD may have difficulty getting restful sleep. They toss and change positions, waking up frequently. And even when they do finally fall asleep their minds are active.
Medicines
A significant number of adults with ADHD report sleep problems. These issues are not often addressed in the scientific literature, however they are quite common. Patients, parents, and clinicians frequently describe difficulties falling asleep or staying asleep, waking at night or activities that are nocturnal, as well as general drowsiness during the day. Measures that are objective like polysomnography, actigraphy and self-rated questionnaires or diaries have shown statistically greater sleep disturbances in people with ADHD than controls.
The most common medication prescribed for ADHD is stimulant class medications. They can help enhance concentration and focus, but may interfere with sleeping for some patients. In fact it is recommended that the main sleep disorder, such as narcolepsy be identified prior to introducing these medications (Spruyt and Gozal 2011).
Stimulant-class medications can cause an abrupt increase in wakefulness, and a decrease in sleep efficiency. The sleep disturbances could be caused by a decrease in the production of melatonin or an immediate effect on the nervous system. Some stimulants can also cause a paradoxical agitation in certain people, a result of a sedative effect.
A randomized controlled trial of ramelteon, an agent that activates the melatonin receptor and is believed to regulate the circadian rhythms. The study found that insomnia improved in those suffering from ADHD who were treated with this drug in comparison to placebo. This was a small preliminary study with limited power and a few control groups, but it could be a catalyst for future research that will investigate the dosage and timing, the type of insomnia, daytime blood levels and ramelteon's metabolites.
Other drugs that have been used to treat insomnia in people with ADHD include trazodone, clonidine and mirtazapine. These medications are not as well-studied, and many clinicians avoid them when treating people with ADHD due to their potential for sedation the next day.
If someone with ADHD has trouble sleeping or insomnia the first thing they should do is to work on good sleep hygiene and taking a an dose of their usual ADHD medication 45 minutes before the time they go to bed. This approach has been successful in my experience for a majority of people who have sleep problems and ADHD. If this approach doesn't work, you could try a melatonin product.
Diet
The type of food that is consumed by a person can have an impact on their mood. A diet that is rich in nutrients and balanced may aid in reducing ADHD symptoms, including sleep issues. Foods should be low in processed fats and sugars and rich in nutrients like vegetables, fruits lean proteins, whole grains, and healthy fats, including omega-3 fatty acids. Cooking at home is a great method to ensure that meals are filled with all the essential ingredients needed for good health, but many people with ADHD find meal planning and cooking difficult. In these instances, people may rely heavily on take-out or restaurant meals that are loaded with sodium and artificial ingredients as well as sugar.
People suffering from ADHD frequently have difficulty getting down to sleep at the end of the night. In fact, sleep issues are among the most frequent complaints that people with ADHD complain about. These sleep problems can cause a reduction in quality of life and also increased stress, depression, anxiety and, in women over age 40, menopausal symptoms such as hot flashes.
Sleep issues can be caused by many factors including signs of ADHD or other causes. Certain medications used to treat ADHD like methylphenidates could cause sleep issues in some people. People suffering from ADHD also tend to have smaller pineal glands which could affect the body's circadian rhythm.
To help those with ADHD achieve better sleep Doctors typically suggest a combination of treatment options. This includes creating a regular sleep routine and enhancing the sleep environment (such as creating a dark, quiet bedroom), and limiting screen time before the bed. It is also essential for adults to ensure they get enough sleep, which is typically 7-9 hours per night.
Exercise can help adults suffering from ADHD sleep better. Before going to bed, a few minutes of gentle stretching and deep breathing exercises can help to relax the body and mind. This will result in a better night's sleep.
Exercise
Certain people with ADHD are unable to stick to a regular workout routine. A personal trainer can offer discipline, motivation, and accountability while incorporating the individual's preferred method of exercise into a fitness program. Aerobic exercise can provide mental and physical benefits. Strength training and mind-body exercise such as yoga, Tai Chi, or breathing exercises can be incorporated into a daily routine for a holistic approach in managing ADHD symptoms.
Aside from helping people lose weight and build muscle, exercising has other beneficial effects on the brain, like increasing levels of norepinephrine as well as dopamine. Norepinephrine, a neurotransmitter, aids in self-control and concentration and dopamine is a neurotransmitter that increases levels of norepinephrine. Exercise stimulates the development of neurons and improves their connections. This is particularly evident in the cerebellum, which is an area which is responsible for the fidgeting of certain people with ADHD. adhd medication uk for adults has revealed, for instance, that the sport of judo can increase dopamine and norepinephrine within the cerebellum. This is greater than running on a treadmill.
The medication used to treat ADHD can have side effects that include decreased sleep. It is essential that patients discuss their medication with a health professional and establish healthy sleeping habits.
Many adults with ADHD struggle to fall asleep. Many ADHD sufferers have difficulty falling asleep.
In my practice at least 80 percent of my adult patients with sleep problems show this pattern. These issues aren't a result of ADHD, but are an integral part of the disorder. It's difficult for adults with ADHD to maintain an accurate internal clock, which can be the reason for the difficulty of falling asleep. They also have a difficult time assessing the length of time they've been in the bed. A sleep study requires a nightly sleep diary for several nights, which is difficult for people with ADHD to accurately complete.
Sleep Environment
Getting quality sleep is challenging for everyone, but it is especially difficult for those with ADHD. This is because the inherent anxiety and racing thoughts associated with ADD make it difficult to fall asleep and relax. A lot of the drugs prescribed to treat ADHD have negative side effects that can disturb sleep, including insomnia. It is therefore important that those suffering from ADHD adhere to a healthy sleep routine and adhere to a regular routine. They should also establish an energizing, peaceful bedroom environment.
Sleep disorders can also affect the ability of people suffering from ADD to get enough restful sleep. These can include sleep apnea (in which breathing ceases intermittently during the night), anxiety, depression and in women over age 40, menopause-related issues like night sweats. Individuals with ADHD should always be evaluated for sleep issues by a medical professional in order to determine the underlying causes.
Research has revealed that people who suffer from ADHD have a lower quality of sleep than the general population and are more likely to report feeling exhausted and slow during the day. This is partly due to their sleeplessness that may be caused by their inability to manage their internal clock. It is possible that sleep problems may be triggered by the effects of medication or comorbid conditions.
People with ADD, especially those who are treated with stimulants often have difficulty sleeping and getting up frequently in the night. In certain studies, the sleep onset delay and sleep efficiency of people taking stimulants were significantly lower than those on placebos.
Despite this, some discover that taking their ADHD medication prior to bedtime helps to improve sleep. However it is best to do this under the guidance of a doctor, as certain sleep disorders can be exacerbated by certain drugs. Other methods to promote sleep, such as progressive muscle relaxation -- where you tensen and then release your muscles - and deep, slow breathing can be helpful for adults with ADHD. It is also a good idea to use your bed solely to sleep or for sex and to not use it for a place to talk about problems or argue.