ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or long-acting Atomoxetine can improve sleep.
Adults who suffer from ADHD aren't able to sleep. They move around and toss and are often awake. Even when they do get to sleep their minds are active.
Medicines
A significant proportion of adults with ADHD report sleep problems. These issues are not often discussed in the scientific literature, but they are quite common. Clinicians, patients and parents often report difficulties falling asleep or staying asleep, waking up at night as well as nocturnal activity, and fatigue during the daytime. Objective measures, such as polysomnography and actigraphy and subjective measures (eg, self-rated questionnaires and diaries) have been shown to show statistically higher sleep disturbances in those with ADHD compared to controls.
The most commonly prescribed medication for ADHD is stimulant-class medication, which can improve concentration and focus but may interfere with sleep in some patients. In fact, it is recommended that the underlying sleep disorder, such as narcolepsy be identified prior to introducing these drugs (Spruyt and Gozal 2011).
Stimulant-class medicines can cause an abrupt increase in the amount of time you are awake and a decrease in the effectiveness of sleep. Sleep disturbances can be caused by a decrease in melatonin production or directly affecting the nervous system. Certain stimulants can cause paradoxical agitation in some people, which can result in a effects of sedation.
In a controlled, randomized study of Ramelteon (an agent that activates melatonin and is believed to influence the circadian rhythms) insomnia was found to be improved in people with ADHD who were treated with this drug as when compared to placebo. This was a small preliminary study with limited power and a few control groups, but it will inspire future research to explore dosing and timing, kind of insomnia, nighttime blood levels and the metabolites of ramelteon.
Other agents that have been used to treat insomnia in people with ADHD include trazodone, clonidine and mirtazapine. These drugs aren't as extensively studied and many doctors avoid them when treating people with ADHD due to their potential for sedation next day.
If a person suffering from ADHD has trouble sleeping or insomnia, the first thing to do is to practice good sleep hygiene and take a dose of their normal ADHD medication 45 minutes before the time they go to bed. This strategy has proven successful in my practice for most people who have sleep problems and ADHD. If it doesn't work for you, a melatonin supplement can be tried.
Diet
The kind of food consume by a person can have an impact directly on how they feel. A diet rich in nutrients and balanced can help to reduce ADHD symptoms, which can include sleep issues. Foods that are low in processed fat, sugar and high in nutrients, including vegetables, fruits, and lean proteins must be consumed. Whole grains, as well as healthy fats like omega-3 fatty acid, should be a part of the diet. Cooking at home is an excellent way to ensure that one's meals contain all of the essential ingredients needed to be healthy, but many people with ADHD find meal planning and cooking difficult. In these instances it is possible that people rely heavily on takeout and restaurant meals that are high in sodium, artificial ingredients, and sugar.
People suffering from ADHD often have trouble settling down to sleep at the end of the night. Sleep problems are one of the most common complaints among people suffering from ADHD. These sleep problems can lead to a reduced quality of life and an increase in depression, anxiety and stress.
Sleep issues can be caused by a variety of factors including signs of ADHD or other factors. It is possible that certain medications that are prescribed to treat ADHD like methylphenidates can cause sleep problems in some people. People suffering from ADHD also tend to have smaller pineal glands which can affect the body's circadian rhythm.
Doctors usually recommend a mix of treatment plan to help those with ADHD get better sleep. This can include establishing an established routine for sleeping and optimizing your sleep environment (such the creation of a quiet and dark bedroom) and limiting the time you spend on your computer before going to going to bed. It is also crucial for adults to ensure they get enough sleep, which typically is 7-9 hours per night.
In addition to changes in diet exercise can help improve sleep for adults suffering from ADHD. Before sleeping, a few minutes of gentle stretching and deep breathing exercises can calm the mind and body. This can lead to an improved night's sleep.
Exercise
Some people with ADHD are unable to stick to a routine exercise. A personal trainer will provide discipline and motivation, while incorporating an individual's preferred exercise into a fitness regimen. Incorporating aerobic exercises into your daily routine can provide mental and physical benefits. Furthermore including strength training and mind-body exercises like yoga, tai chi, or breathing exercises provides an all-encompassing approach to managing ADHD symptoms, and improves cognitive function, emotional well-being, and self-regulation.
Apart from helping people lose weight and build muscle mass, exercise has other beneficial effects on the brain, like raising levels of norepinephrine and dopamine. Dopamine and norepinephrine are neurotransmitters that enhance control and concentration. Exercise boosts the growth of neurons, and strengthens their connections. This is evident particularly in the cerebellum, an area that may contribute to fidgeting among some ADHD people. Research has proven that judo training, as an instance, can raise dopamine and norepinephrine in the cerebellum more than just running on a treadmill.
Treatments for ADHD may have negative side effects, including decreased sleep. This is the reason it's crucial to discuss the person's medication with their doctor or health care professional as well as establishing healthy sleep habits.
Many adults with ADHD struggle to fall asleep. Many ADHD sufferers 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 issues aren't due to ADHD, but are a fundamental part of the disorder. Adults with ADHD might have trouble keeping an accurate internal time which could be a contributing factor to their difficulty falling asleep. Additionally, they have trouble judging the length of time they've been in their bed. In reality the process of completing a sleep study typically requires several nights of sleep logs and is difficult for a person with ADHD to do accurately.
Sleep Environment
It's difficult for everyone to get a good night's sleep, but it is particularly difficult for those with ADHD. It can be difficult to relax or fall asleep due to the anxiety and racing mind that are associated with ADD. Many of the medicines prescribed to treat ADHD have negative side effects that can disturb sleep, including insomnia. This is why it is important for individuals with ADHD to maintain good sleep hygiene, establish a regular sleep schedule, and create a calm and relaxing bedroom environment.
Sleep disorders can also interfere with the ability of people suffering from ADD to get enough restful sleep. Sleep apnea, in which breathing stops periodically during the night, depression, anxiety, and menopausal-related problems such as night sweats can all be included. People suffering from ADHD must always have their sleep issues evaluated by a medical professional to identify the root of the problem.
Research has proven that those with ADHD have lower quality sleep than other people and are more likely to report being tired and slow throughout the day. This is partly due to the erratic nature of their sleep, which can be aggravated by their difficulty regulating their internal circadian clock. It is also possible that the sleep disturbances are a result of the effects of medication or comorbid disorders.
People suffering from ADD, especially those who are treated with stimulants often have trouble sleeping and getting up often at night. In fact, the latency of sleep onset and sleep efficiency have been reported to be significantly worse for those who are taking stimulants in comparison to those who are on placebos in some studies.
Some people report that taking their ADHD medications right before bedtime helps improve sleep. This should only be done under the guidance of a physician since certain medications can cause sleep disorders. Other methods that promote sleep, like progressive muscle relaxation -- in which you relax and tensen your muscles -- and slow, deep breathing can be beneficial for adults suffering from ADHD. medication for inattentive adhd is also an excellent idea to make your bed only for sleeping or sex and to avoid using it as a space to discuss problems or argue.