ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or long-acting Atomoxetine may improve sleep.
Adults suffering from ADHD can still struggle to sleep. They often twirl and flip and wake often. Even when they do fall asleep their minds are active.
The effects of medication
Sleep problems are reported by a large number of people with ADHD. These issues aren't often discussed in the scientific literature, but they are common. Patients, parents and clinicians frequently report difficulty sleeping or staying asleep, awakenings at night as well as nocturnal activity, and fatigue during the day. Objective measures like polysomnography, ACTIgraphy, and subjective measures like diaries or self-rated questionnaires have shown statistically greater sleep disturbances in people with ADHD than controls.
The most common medication prescribed for ADHD is stimulant class medication. These medications can enhance concentration and focus however, they can also interfere with sleeping in certain patients. In fact, it is recommended that the primary sleep disorder, like Narcolepsy, be eliminated before starting these medications (Spruyt and Gozal 2011).
Stimulant-class medications can cause a sudden increase in wakefulness and a decrease in the efficiency of sleep. Sleep disturbances could be caused by a decline in melatonin production or a direct effect on the nervous system. Certain stimulants may also cause a paradoxical agitation in certain individuals, and a result of a sedative effect.
In a randomized controlled study of ramelteon (an drug that stimulates Melatonin and is believed by some to regulate the circadian rhythms), insomnia was observed to be improved in patients with ADHD who were treated with this drug opposed to a placebo. This was a brief preliminary study with limited power and a few control groups, but it should be a catalyst for future research that will investigate dosing and timing, type of insomnia, daytime blood levels, and ramelteon's metabolites.
Other drugs that have been used to treat insomnia in people with ADHD include clonidine, trazodone and mirtazapine. These drugs are less studied and many doctors avoid them when treating people with ADHD because of their potential for sedation next day.
If someone has ADHD has insomnia, they should first try to practice good sleeping habits. They should also take their ADHD medication 45 minutes prior to bedtime. In my practice this method is generally successful for a majority of people with ADHD and sleep issues. If it doesn't work for you, a melatonin supplement can be considered.
Diet
The kind of food a person consumes can have an impact on their mood. A diet rich in nutrients and balanced may aid in reducing ADHD symptoms, which can include sleep issues. 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 fatty acids. Cooking at home is a great way to ensure that one's meals are filled with all the essential ingredients required for good health however, many people with ADHD have difficulty planning meals and cooking challenging. In these cases, people may rely on take-out or restaurant meals which are often high in sugar, sodium and artificial ingredients that could cause ADHD symptoms for certain individuals.
People with ADHD are unable to fall asleep at the end of the night. In fact, sleep problems are among the most frequent complaints that people with ADHD complain about. Sleep issues can lead to an improvement in the quality of life, as well as increased stress, depression, anxiety, and, in women over age 40, menopausal symptoms such as hot flashes.
There are a variety of causes of sleep problems for people suffering from ADHD that could be related to symptoms of the disorder or other causes. It is possible that certain medications used to treat ADHD such as methylphenidates can cause sleep issues in certain individuals. People who suffer from ADHD also have smaller pineal glands, which may alter the body's circadian cycle.
Doctors typically recommend a combination treatment option to help people with ADHD get better sleep. This can include establishing regular sleep routines and optimizing your sleep environment (such the creation of an unlit and peaceful bedroom) and limiting screen-time before bed. Adults should also be able to get enough sleep, which is usually about 7-9 hours each night.
Alongside dietary changes exercise can help improve sleep for adults with ADHD. A few minutes of gentle stretching or a deep breathing exercise before bed can help calm the mind and body, which will lead to a more restful sleep at night.
Exercise
Some people suffering from ADHD have difficulty sticking to a regular workout routine. A personal trainer can provide the structure and motivation, while incorporating the individual's preferred exercise into a fitness program. Incorporating aerobic exercise into a daily routine can provide mental and physical benefits. Training for strength and mind-body exercises such as yoga, Tai Chi or breathing exercises could be incorporated into a daily routine for an holistic approach to managing ADHD symptoms.
Aside from helping adhd medication for adults uk lose weight and build muscle, exercise has other beneficial effects on the brain, including raising levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter, aids in self-control and concentration, and dopamine is a neurotransmitter that increases levels of norepinephrine. Exercise stimulates the number of neurons that are growing, and strengthens their connections. This is especially evident in the cerebellum, an area that is known to cause fidgeting in some ADHD individuals. Research has shown that, for instance, Judo can boost dopamine as well as norepinephrine within the cerebellum. This is greater than running on a treadmill.
The medicines used to treat ADHD can have side effects that include decreased sleep. It is essential that patients talk about their medication with a doctor or health professional, and establish healthy sleep habits.
Many people with ADHD have difficulty falling asleep. Many ADHD sufferers have trouble falling asleep.
In my practice, I've discovered that at the very least, 80 percent of my adult patients who report sleep problems have this pattern. These disturbances aren't just due to ADHD, but 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 in falling asleep. They also have trouble assessing the amount of time they've spent in bed. A sleep study requires a regular journal of sleep for a number of nights, which can be difficult for people with ADHD to complete accurately.
Sleep Environment
Sleeping well is a challenge for everyone, but it is especially difficult for those who suffer from ADHD. This is due to the inherent agitation 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. This is why it is important for individuals with ADHD to practice good sleep hygiene, establish a regular sleep schedule, and create a calm and comfortable bedroom.
Sleep disorders can also interfere with the ability of those with ADD to get enough restful sleep. These can include sleep apnea (in which breathing ceases intermittently during the night), anxiety, depression and in women over 40, menopausal issues like night sweats. Sleep issues for people suffering from ADHD must be examined by a doctor to determine the root cause.
Research has revealed that people who suffer from ADHD experience poorer quality sleep than other people and are more likely to feel tired and sluggish throughout the daytime. This is partly due to their sleeplessness and can be exacerbated by their inability to manage their internal clock. However, it is also possible that the sleep issues are a result of medications that cause side effects or comorbid disorders.
People with ADD particularly those who are treated with stimulants often have trouble falling asleep and awakening often at night. In fact, the latency of sleep onset and sleep efficiency have been reported to be significantly worse when taking stimulants as in comparison to those who are on placebos in a few studies.
Some people have found that taking their ADHD medication prior to bedtime can improve sleep. This should be done under the guidance of a physician since certain medications can cause sleep disorders. Adults with ADHD may benefit from other techniques for promoting sleep, such as progressive muscular relaxation (in which you tighten your muscles before releasing them) and deep, slow breaths. It's recommended not to make use of your bed for anything other than sex or sleep.