ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or the long-acting Atomoxetine can help you sleep better.
Adults who suffer from ADHD aren't able to fall asleep. They frequently toss and turn and wake frequently. Even when they do finally fall asleep their minds are active.
Medicines
A large percentage of adults with ADHD have sleep issues. While the literature on ADHD does not typically discuss these issues, they are reported as common. Parents, patients and even clinicians often talk about difficulties falling asleep or staying asleep, waking at night, nocturnal activities, and sleepiness throughout the day. Objective measures, such as polysomnography and actigraphy and subjective measures (eg, self-rated questionnaires and diaries) have shown statistically more impairments in sleep in people with ADHD compared to controls.
The most commonly prescribed medication for ADHD is stimulant-class medication that can help improve concentration and focus but may interfere with sleep in certain patients. In fact it is recommended that the main sleep disorder, such as Narcolepsy, be eliminated prior to starting these drugs (Spruyt and Gozal 2011).
Stimulant-class medication can cause an abrupt increase in the amount of time you are awake and decrease in sleep efficiency. Sleep disturbances could be caused by a decline in the production of melatonin or a direct effect on the nervous system. Some stimulants can also cause a paradoxical agitation in certain people, a effects of sedation.
A controlled study that was randomized to the drug ramelteon, which stimulates the melatonin receptor, and is thought to entrain the circadian rhythms. The study found that insomnia was reduced in those suffering from ADHD treated with this drug compared to placebo. This was a brief, preliminary study with limited power and only a few controls, but it could inspire future research to further investigate the timing, dosage, and recording of insomnia and levels of blood during the daytime of ramelteon and its metabolites.
Other medications that have been used to treat insomnia in people with ADHD include trazodone, clonidine and mirtazapine. However, they are not as well-studied and many physicians prefer to avoid them in patients who suffer from ADHD due to their potential for sedation that can last into the next day.
If someone who suffers from ADHD is experiencing insomnia, they should first attempt to improve their sleeping habits. They should also take their ADHD medication 45 minutes before the time they go to bed. This method has proven to be effective in my practice for the majority of people suffering from sleep disorders and ADHD. If it doesn't work for you, a melatonin supplement can be considered.
Diet
The type of food that a person consumes can impact their mood. A balanced, nutrient-rich diet can help improve ADHD symptoms, including those related to sleep. Foods should be low in processed fat and sugar, and rich in nutrients such as vegetables, fruits whole grains, lean proteins and healthy fats including omega-3 acid fatty acids. Cooking at home is an excellent way to ensure that one's meals contain all of the essential ingredients needed to be healthy however, many people suffering from ADHD have trouble planning meals and cooking challenging. In these situations, people may rely on take-out or restaurant meals which are high in sugar, sodium, and artificial ingredients that could cause ADHD symptoms for certain people.
People suffering from ADHD often have trouble settling down to sleep at night. In reality, sleep problems are the most common complaints that people with ADHD report. Sleep issues can lead to lower quality of life, and also increased stress, depression, anxiety, and, in women over age 40, menopausal symptoms like hot flashes.
Sleep issues may be caused by a variety factors including signs of ADHD or other factors. It is possible that certain medications used to treat ADHD like methylphenidates can cause sleep issues in some individuals. People with ADHD also tend to have smaller pineal glands, which can affect the body's circadian rhythm.
To help those with ADHD to sleep better, doctors typically recommend the use of a variety of treatment options. This includes creating an established routine for sleeping, optimizing your sleeping environment (such a creating a quiet and dark bedroom) and limiting time spent on screens prior to going to the bed. It is also important for adults to prioritize sufficient sleep, which typically is 7 to 9 hours per night.
Exercise can help people with ADHD sleep better. Before bed take a few minutes for gentle stretching and deep breathing exercises can help calm the mind and body. This will result in an improved night's sleep.
Exercise
Certain people with ADHD have difficulty sticking to a routine of exercise. A personal trainer can provide the structure, motivation, and accountability while incorporating the person's preferred exercise routine into a fitness program. Aerobic exercise can provide physical and mental advantages. Mind-body exercise and strength training such as yoga, Tai Chi or breathing exercises could also be added to a daily routine for an holistic approach to managing ADHD symptoms.
In addition to helping people shed weight and build muscle, exercise has other beneficial effects on the brain, like elevating levels of norepinephrine and dopamine. Dopamine and norepinephrine are neurotransmitters that improve self-control and concentration. Exercise increases the number of neurons that are growing, and improves their connections. This is evident particularly in the cerebellum - an area that is known to cause a fidgeting pattern in ADHD people. Research has shown that judo training, for instance, can raise norepinephrine and dopamine in the cerebellum more than running on the treadmill.
The medications used to treat ADHD can cause adverse side effects, including a decrease in sleep. This is why it's important to discuss the medication a person is taking with their doctor or a health professional and to establish healthy sleeping habits.
Many people suffering from ADHD struggle to fall asleep. Many adults with ADHD struggle to fall asleep.
In my practice I have seen at least 80 percent of my adult patients with sleep problems show this pattern. adhd otc medication are not simply a result of the 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 the reason for the difficulty falling asleep. They also have trouble assessing the amount of time they've spent in bed. In actual fact it is common for a sleep study to requires many nights of nightly sleep logs, and can be difficult for someone with ADHD to complete accurately.
Sleep Environment
Sleeping well is a challenge for all, but it's even more difficult for people with ADHD. This is due to the inherent anxiety and racing thoughts that are associated with ADD make it difficult to relax and fall asleep. A lot of the drugs prescribed to treat ADHD have adverse effects that can disrupt sleep, such as insomnia. Because of this, it is important for individuals who suffer from ADHD to maintain a healthy sleep hygiene, set up an established sleep routine and create a peaceful and peaceful bedroom.
In addition, people with ADD frequently have co-occurring sleep disorders that can interfere with their ability to get sufficient amount of restful sleep. Sleep apnea is a condition where breathing stops periodically throughout the night as well as depression, anxiety and menopausal-related issues like night sweats could all be included. People suffering from ADHD must always have their sleep issues evaluated by a medical professional in order to determine the underlying causes.
Research has shown that people who suffer from ADHD have lower quality sleep than other people and are more likely to report being tired and slow throughout the day. This is partially due to their restless sleep, which may be exacerbated by their inability to control their internal clock. However, it is also possible that the sleep disturbances are the result of the effects of medication or comorbid conditions.
People suffering from ADD particularly those who are treated with stimulants often have difficulty falling asleep and awakening frequently in the night. In fact, sleep onset latency and sleep efficiency are reported to be significantly higher for those who are taking stimulants when compared to people who take placebos in certain studies.
However, some find that taking their ADHD medication prior to bedtime helps to improve sleep. This should be done under the guidance of a doctor since certain medications can cause sleep disorders. Other methods to promote sleep, such as progressive muscle relaxation, where you tensen and then release your muscles - and deep, slow breathing could be beneficial for people with ADHD. It's also a good idea to use your bed solely to sleep or for sex, and to avoid using it as a place to discuss problems or debate.