ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting Atomoxetine could help you sleep better.
But people with ADHD aren't always successful in getting a good night's sleep. They often toss and turn and wake up often. Even when they do fall asleep, their minds stay alert.
Medications
A significant number of adults suffering from ADHD report sleep problems. Although the scientific literature does not usually address these problems however, they are believed to be widespread. Parents, patients and healthcare professionals often describe difficulties falling asleep or staying asleep, waking at night, nocturnal activities, and sleepiness throughout the day. Objective measures, such as polysomnography and actigraphy, as well as subjective measures (eg, self-rated questionnaires and diaries) have demonstrated statistically greater sleep problems in people with ADHD compared to controls.
The most frequently prescribed medication for ADHD is stimulant class medicines. These can improve focus and concentration however they may also affect sleeping in some patients. In fact it is recommended that the underlying sleep disorder, like Narcolepsy, be eliminated before starting these medication (Spruyt and Gozal 2011).
Stimulant-class drugs can trigger an abrupt rise in wakefulness, and a decrease in sleep efficiency. The sleep disturbances may be caused by a reduction in the production of melatonin, or an immediate effect on the nervous system. Additionally, stimulants may cause a sedating side effect, paradoxical agitation, in some individuals.
In a controlled, randomized study of ramelteon (an drug that stimulates Melatonin and is believed by some to entrain the circadian rhythms), insomnia was found to be improved in patients with ADHD who were treated with this medication as compared to a placebo. This was a tiny, preliminary study with only a small amount of power and very few controls but should inspire future research to further investigate dosing, timing, studying the sleep patterns and daytime blood levels of ramelteon and its counterparts.
Other agents that have been used to treat insomnia in some people with ADHD include trazodone, clonidine and mirtazapine. These drugs aren't as extensively studied, and many clinicians are hesitant to prescribe them to patients with ADHD because of their potential for sedation the next day.
If someone with ADHD has insomnia, they should try to practice good sleeping habits. They can also take their ADHD medication 45 minutes before the time they go to bed. In my experience this method is generally effective for the majority of people suffering from ADHD and sleep issues. If it doesn't work, an melatonin supplement could be considered.
Diet
The kind of food a person consumes can affect their mood. A balanced diet that is rich in nutrients can help improve ADHD symptoms as well as those related to sleep. Foods should be low in processed fat and sugar and rich in nutrients such as fruits, vegetables, whole grains, lean proteins, and healthy fats, including omega-3 fatty acids. It is important to cook at home in order to ensure that your meals have all the essential ingredients needed to maintain good health. However many people suffering from ADHD have difficulty planning and cooking their meals. In these cases, people may rely on take-out or restaurant meals which are often high in sugar, sodium, and artificial ingredients that can increase ADHD symptoms for some individuals.
People with ADHD struggle to fall asleep at the end of the night. In fact, sleep problems are the most frequent complaints that people with ADHD complain about. These sleep problems can result in a lower quality of life and more depression, anxiety, and stress.
There are a variety of causes of sleep issues in people with ADHD that could be due to the symptoms of the disorder or other causes. a fantastic read used to treat ADHD such as methylphenidates can cause sleep issues in some people. In addition, those suffering from ADHD tend to have a smaller pineal gland, which could affect the way in which the body regulates its circadian rhythm.
To help people with ADHD achieve better sleep, doctors typically recommend the use of a variety of treatment options. This includes establishing a regular sleep routine and enhancing the sleep environment (such as creating a dark, quiet bedroom), and limiting screen time prior to bed. Adults should also prioritize getting enough sleep, which is usually 7-9 hours a night.
Exercise can help people with ADHD sleep better. A few minutes of gentle stretching or a deep breathing practice prior to bedtime can calm the mind and body, which will result in a more peaceful sleep at the end of the night.
Exercise
Certain people who suffer from ADHD have difficulty to keep up with a workout routine. A personal trainer can provide discipline and motivation while incorporating the person's preferred method of exercise into a fitness routine. Aerobic exercise can provide physical and mental advantages. In addition, adding exercise for strength and mind-body like yoga, tai-chi, or breathing exercises can provide an all-encompassing approach to managing ADHD symptoms, and improves cognitive functioning, emotional well-being and self-regulation.
In addition to helping people shed weight and build muscle mass, exercise has other important effects on the brain, including elevating levels of norepinephrine and dopamine. Norepinephrine is a neurotransmitter that helps with self-control and concentration, and dopamine is a neurotransmitter that boosts levels of norepinephrine. Exercise also boosts the development of neurons and strengthens connections between them. This is especially evident in the cerebellum, an area that can cause a fidgeting pattern in ADHD people. Research has proven that judo training, for instance, can raise norepinephrine and dopamine in the cerebellum, more so than running on treadmills.
Medications used to treat ADHD may have negative side effects, including a decrease in sleep. It is crucial that people talk about their medication with a physician or health professional and establish healthy sleep habits.
Many adults suffering from ADHD struggle to fall asleep. Many adults with ADHD struggle to fall asleep.
In my practice, I've observed that at the very least, 80 percent of my adult patients who report sleep problems have this pattern. These problems aren't simply due to ADHD, but rather are an essential component of the disorder itself. It's difficult for adults with ADHD to maintain a precise internal clock, which may be partly responsible for the difficulty of falling asleep. They also have trouble assessing the duration of time they've spent in the bed. In actual fact, a sleep study often requires several nights of sleep logs, which is challenging for someone suffering from ADHD to do accurately.
Sleep Environment
It is difficult to get a good night's sleep for everyone, but it is particularly difficult for those who suffer from ADHD. This is due to the inherent anxiety and racing thoughts that are associated with ADD make it difficult to sleep and relax. Many of the medications prescribed to treat ADHD have side effects that can disrupt sleep, like insomnia. Because of this, it is important for individuals suffering from ADHD to maintain good sleep hygiene, establish a regular sleep schedule and create a tranquil and relaxing bedroom environment.
Sleep disorders can also affect the ability of people suffering from ADD to get enough restful sleep. These include sleep apnea (in which breathing stops in a sporadic manner during the night) and anxiety, depression and for women over age 40, menopause-related issues like night sweats. Sleep issues for people suffering from ADHD should be assessed by a physician to determine the reason.
Research has revealed that those who suffer from ADHD have poorer sleep quality than the rest of us and are more likely to report feeling exhausted and sluggish throughout the day. This is partly due to their restless sleep and can be exacerbated by their inability to control their internal clock. However, it is possible that the sleep issues are the result of medication side effects or comorbid conditions.
The inability to fall asleep for sleep and frequent awakenings in the night are not uncommon for those with ADD, particularly those who are treated with stimulants. In fact, sleep onset latency and sleep efficiency are reported to be significantly higher when taking stimulants as in comparison to those who are on placebos in some studies.
Some people report that taking their ADHD medication prior to bedtime can improve sleep. This should only be done on the advice of a doctor since certain medications can trigger sleep disorders. Adults with ADHD may benefit from other sleep-promoting techniques, such as progressive muscular relaxation (in which you tensen your muscles before releasing them) and deep, slow breaths. It's also an excellent idea to make your bed solely to sleep or for sex and to avoid using it for a place to talk about problems or argue.