ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting atomoxetine are both known to enhance sleep.
Adults suffering from ADHD can still struggle to fall asleep. They often twirl and flip and wake up frequently. Even when they do go to sleep their minds are active.
The effects of medication
Sleep problems are reported by a large amount of adults suffering from ADHD. These problems are not usually mentioned in the scientific literature, but they are common. Patients, parents and healthcare professionals often describe difficulties falling or staying asleep, waking at night, nocturnal activities, and drowsiness throughout the day. Objective measures, including polysomnography and actigraphy, as well as subjective measures (eg, self-rated questionnaires and diaries) have been shown to show statistically higher impairments in sleep in people with ADHD compared to controls.
The most frequently prescribed medication for ADHD is stimulant-class drugs, which can increase focus and concentration but may interfere with sleep in some patients. In fact it is recommended that the main sleep disorder, such as narcolepsy be identified prior to starting these medications (Spruyt and Gozal 2011).
adhd uk medication -class medications can cause an abrupt increase in wakefulness and a decrease in the effectiveness of sleep. The sleep disturbances could result from a decrease in the production of melatonin, or directly affecting the nervous system. Some stimulants can also cause paradoxical agitation in some people, which can result in a sedating effect.
In a randomized controlled study of Ramelteon (an agent that triggers Melatonin and is believed by some to regulate the circadian rhythms) insomnia was observed to be reduced in those with ADHD who were treated with this medication as compared to a placebo. This was a brief preliminary study with limited capacity and only a few control groups, but it will stimulate future research into the dosage and timing, the kind of insomnia, nighttime blood levels, and ramelteon's metabolites.
Other drugs that have been used to treat insomnia in some people with ADHD include clonidine, trazodone and mirtazapine. However, these are less researched and many doctors prefer not to use them in people who suffer from ADHD because of their potential for sedation that can last into the next day.
If a person suffering from ADHD has trouble sleeping or insomnia, the first thing to do is to try practicing good sleep hygiene and taking a an dose of their usual ADHD medication 45 minutes before bedtime. This strategy has proven successful in my practice for most people who have sleep problems and ADHD. If this method doesn't work, you could try a melatonin-based product.
Diet
The kind of food a person eats can have an impact directly on their mood. A diet that is rich in nutrients and balanced could help to reduce ADHD symptoms including sleep problems. Foods that are low in sugar, processed fat and rich in nutrients, including fruits, vegetables and lean proteins ought to be consumed. Whole grains and healthy fats like omega-3 fatty acids, should be a part of the diet. It is essential to cook at home to ensure that your meals have all the ingredients necessary to maintain good health. However many people with ADHD have trouble making plans and cooking meals. In these circumstances it is possible that people rely heavily on restaurant and take-out meals that are loaded with sodium and artificial ingredients as well as sugar.
People suffering from ADHD struggle to fall asleep at late at night. Sleep issues are among the most frequently reported complaints among those suffering from ADHD. These sleep problems can result in a lower quality of life as well as an increase in depression, anxiety and stress.
Sleep problems can be caused by a variety of factors which include symptoms of ADHD or other factors. Certain medications that treat ADHD like methylphenidates could 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 usually recommend an array of treatment options. This can include establishing an established routine for sleeping and enhancing your sleeping environment (such the creation of a dark and quiet bedroom) and limiting the time you spend on your computer before going to going to bed. It is also important for adults to prioritize sufficient sleep, which is usually 7 to 9 hours per night.
Exercise can help people with ADHD sleep better. Before bed taking a few minutes of gentle stretching and deep breathing exercises can help relax the mind and body. This will result in more restful sleep.
Exercise
Certain people with ADHD struggle to stick to a routine of exercise. A personal trainer will provide discipline, motivation and accountability, while incorporating an individual's preferred exercise into a fitness routine. Integrating aerobic exercise into your daily routine could bring physical and mental benefits. Mind-body exercise and strength training such as yoga, Tai Chi, or breathing exercises can be incorporated into your daily routine to provide a holistic approach in managing ADHD symptoms.
Exercise has many other benefits for the brain. It can help people shed weight, build muscle and increase levels of norepinephrine and dopamine. Norepinephrine and dopamine are neurotransmitters that help improve self-control and concentration. Exercise boosts the number of neurons that are growing, and improves their connections. This is particularly evident in the cerebellum, an area that may cause a fidgeting pattern in ADHD people. Research has proven that judo-training, for example, can elevate dopamine and norepinephrine levels in the cerebellum more than running on the treadmill.
The medication used to treat ADHD could cause side effects that include decreased sleep. It's important that a person discuss their medication with a doctor or health professional, and establish healthy sleep habits.
Many people suffering from ADHD struggle to fall asleep. Many ADHD sufferers have difficulty falling asleep.
In my practice, I've discovered that at about 80 percent of my adult patients who report sleep problems have this pattern. These issues aren't just due to ADHD however, they are an essential component of the disorder itself. Adults suffering from ADHD might have trouble keeping an accurate internal clock, which could be a contributing factor to their inability to fall asleep. They also have trouble assessing the duration of time they've spent in their bed. In fact the process of completing a sleep study typically requires several nights of nightly sleep logs, which is challenging for a person with ADHD to accurately complete.
Sleep Environment
Getting quality sleep is challenging for everyone, but it is even more difficult for people who suffer from ADHD. It is difficult to relax or fall asleep because of the agitation and racing mind associated with ADD. Furthermore, a lot of medications used to treat ADHD can cause sleep-disrupting side effects like insomnia. This is why it is important for individuals with ADHD to practice good sleep hygiene, set up an established sleep routine, and create a calm and comfortable bedroom.
Additionally, people with ADD frequently have sleep disorders that may interfere with their ability to get adequate amount of restful sleep. This can include sleep apnea (in which breathing stops in a sporadic manner during the night) and depression, anxiety and in women over age 40, menopausal issues like night sweats. Individuals with ADHD should have their sleep problems evaluated by a medical professional in order to identify the root of the problem.
Research has shown that individuals who suffer from ADHD have a lower quality of sleep than their peers, and are more likely to feel tired and unfocused throughout the daytime. This is partly due to the erratic nature of their sleep which is exacerbated by their inability to regulate their internal circadian clock. However, it is possible that the sleep issues are due to the effects of medication or comorbid disorders.
Inability to settle for sleep and frequent awakenings throughout the night are common for those with ADD, particularly those who are treated with stimulants. In fact, the latency of sleep onset and sleep quality are found to be significantly lower for those who are taking stimulants in comparison to those who are on placebos in certain studies.
Some people find that taking their ADHD medications prior to bedtime helps improve sleep. This should be done on the advice of a physician since certain medications can trigger sleep disorders. Adults with ADHD might benefit from other techniques for promoting sleep that include progressive muscle relaxation (in which you contract your muscles before releasing them) and slow, deep breaths. It's also a good idea to use your bed solely for sleeping or sex and to not use it as a space to discuss issues or to argue.