ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting atomoxetine may actually enhance sleep.
Adults with ADHD aren't able to fall asleep. They often twirl and flip and wake frequently. Even when they do sleep their minds are always alert.
Medicines
Sleep problems are reported by a large number of adults with ADHD. Although the literature in the field doesn't usually discuss these issues but they are reported to be widespread. Patients, parents and clinicians often describe difficulty falling asleep or staying asleep, waking up at night or nocturnal activity as well as sleepiness throughout the daytime. Objective measures like polysomnography, ACTIgraphy, and subjective measures such as self-rated questionnaires or diaries have shown statistically greater sleep disturbances in people with ADHD than controls.
The most commonly prescribed drug for ADHD is stimulant-class medications that increase focus and concentration but can cause sleep disturbances in certain patients. In fact it is recommended that the main sleep disorder, such as Narcolepsy, be eliminated prior to introducing these drugs (Spruyt and Gozal 2011).
Stimulant-class medicines can cause an abrupt increase in wakefulness and a decrease in the effectiveness of sleep. The sleep disturbances could be caused by a decrease in the production of melatonin, or an immediate effect on the nervous system. In addition, stimulants could cause a sedating side effect, which can cause paradoxical agitation in some individuals.
In a randomized controlled study of Ramelteon (an drug that stimulates 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 power and few control groups, but it should be a catalyst for future research that will investigate the timing and dosage, the type of insomnia, daytime blood levels, and ramelteon's metabolites.
Clonidine, mirtazapine and trazodone are other agents that have been utilized in the treatment of insomnia in some people with ADHD. These medications are not as well-studied and a lot of doctors do not recommend them for treating patients with ADHD due to their potential for sedation the next day.
If someone with ADHD has trouble sleeping or insomnia the first thing to do is to work on good sleep hygiene and taking a the usual ADHD medication 45 minutes prior to the time they go to bed. In my practice, this approach is usually successful for a majority of people with ADHD and sleep issues. If this doesn't work you could try a melatonin product.
Diet
The kind of food a person consumes can impact their mood. A diet rich in nutrients and balanced may help to reduce ADHD symptoms, including sleep issues. Foods should be low in sugar and processed fat, and rich in nutrients, such as fruits, vegetables, lean proteins, whole grains, and healthy fats, including omega-3 fatty acids. It is essential to cook at home to ensure that your meals contain all the necessary ingredients to be healthy. However many people with ADHD have trouble making plans and cooking meals. In these instances it is possible to rely on food delivery or restaurant meals, which are often high in sugar, sodium, and artificial ingredients that could cause ADHD symptoms for some individuals.
People suffering from ADHD struggle to fall asleep at the end of the night. In fact, sleep issues are among the most frequent complaints that people with ADHD complain about. Sleep problems can cause a reduction in quality of life as well as an increase in stress, depression, anxiety and, in women over age 40, menopausal symptoms including hot flashes.
There are many different causes of sleep problems in people with ADHD that could be due to the symptoms of the disorder or other causes. It is possible that certain medications that are prescribed to treat ADHD, such as methylphenidates, can cause sleep problems in some people. In addition, those suffering from ADHD tend to have a smaller pineal gland, that can affect how the body regulates its circadian rhythm.
Doctors usually recommend a mix of treatment option to help people with ADHD get better sleep. This includes establishing an established routine for sleep and enhancing the sleep environment (such as creating a quiet, dark bedroom), and limiting time spent on screens prior to going to the bed. It is also crucial for adults to prioritize sufficient sleep, which is usually about 7-9 hours each night.
Exercise can help adults suffering from ADHD sleep better. Before going to bed take a few minutes for gentle stretching and deep breathing exercises can help to relax the body and mind. This can lead to a better night's sleep.
Exercise
Certain people who suffer from ADHD have difficulty to keep up with a workout routine. A personal trainer can provide the structure and motivation, while incorporating an individual's preferred exercise into a fitness regimen. Incorporating aerobic exercise into your daily routine could bring physical and mental benefits. Mind-body exercise and strength training like yoga, Tai Chi or breathing exercises can be incorporated into a daily routine for an all-encompassing approach to managing ADHD symptoms.
Exercise also has other advantages for the brain. It can help people lose weight, build muscle and boost levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter, helps with self-control and concentration and dopamine is a neurotransmitter that boosts levels of norepinephrine. Exercise stimulates the number of neurons that are growing, and strengthens their connections. This is especially evident in the cerebellum, which is an area that contributes to fidgeting in those with ADHD. Studies have shown that judo training, as an example, can elevate dopamine and norepinephrine levels in the cerebellum, more so than running on the treadmill.
Treatments for ADHD can have adverse effects, such as a decrease in sleep. It's important that a person talk about their medication with a physician or health professional, and establish healthy sleep habits.
Many people with ADHD struggle to fall asleep. Many ADHD sufferers have trouble falling asleep.
In a fantastic read , I've observed that at the very least, 80 percent of my patients who have sleep issues have this pattern. These disturbances aren't just a result of ADHD they are a major component of the disorder. It is difficult for people with ADHD to maintain a precise internal clock, which can be partly responsible for the difficulty falling asleep. They also have trouble assessing the amount of time they've spent in the bed. In fact, a sleep study often requires many nights of nightly sleep logs, and can be difficult 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 even more difficult for people with ADHD. This is because the inherent agitation and racing thoughts associated with ADD make it difficult to fall asleep and relax. In addition, many of the drugs used to treat ADHD can trigger sleep-disrupting side effects like insomnia. Because of this, it is important for individuals with ADHD to maintain a healthy sleeping habits, establish a regular sleep schedule and create a peaceful and comfortable bedroom.
Sleep disorders can also interfere with the ability of people with ADD to get enough restful sleep. This can include sleep apnea (in which breathing stops in a sporadic manner during the night), anxiety, depression and for women over 40, menopausal-related issues such as night sweats. People suffering from ADHD should always have their sleep problems evaluated by a medical professional to identify the root of the problem.
Research has revealed that those with ADHD suffer from poorer quality sleep than their peers and are more likely to report feeling tired and sluggish throughout the day. This is due in part to the restless nature of their sleep, which is exacerbated by their difficulty regulating their internal circadian clock. However, it is also possible that the sleep issues are a result of medications that cause side effects 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 some studies, the onset of sleep delay and the effectiveness of sleep of people taking stimulants were reported to be significantly lower than those who took placebos.
Despite this, some people find that taking their ADHD medication prior to bedtime can help improve sleep. However, this should be done under the guidance of a physician, as certain sleep disorders can be made worse by certain medications. Other methods to promote sleep, such as progressive muscle relaxation -- where you stretch and release your muscles - and deep, slow breathing could be beneficial for adults suffering from ADHD. It's recommended not to use your bed for anything other than sex or sleeping.