ADHD and Sleep
Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting Atomoxetine could improve sleep.
Adults who suffer from ADHD aren't able to sleep. They often twirl and flip and wake frequently. And even when they do sleep their minds are always alert.
Medicines
A large percentage of adults suffering from ADHD have sleep issues. These issues aren't often discussed in the scientific literature, however they are common. Parents, patients, and clinicians frequently describe difficulties falling or sleeping, waking up at night and nocturnal activities, as well as sleepiness throughout the day. Objective measures, like polysomnography and actigraphy, as well as subjective measures (eg, self-rated questionnaires and diaries) have shown statistically more impairments in sleep in people with ADHD in comparison to people who are not.
The most commonly prescribed medication for ADHD is stimulant class medicines. These can improve focus and concentration however they may also affect sleeping in some patients. It is crucial to determine the cause of the sleep disorder like narcolepsy prior to taking these medications (Spruyt & Gozal, 2011).
Stimulant-class medications can cause an abrupt increase in wakefulness and decrease in sleep efficiency. Sleep disturbances could be caused by a decrease in melatonin production, or a direct effect on the nervous system. Some stimulants can also cause paradoxical agitation in some people, a result of a sedative effect.
A controlled, randomized study of the drug ramelteon which activates the melatonin receptor and is thought to entrain the circadian rhythms. The study found that insomnia was improved in people with ADHD treated with this drug compared to placebo. This was a small preliminary study, with a limited power and few control groups, but it could stimulate future research into the dosage and timing, the type of insomnia, daytime blood levels and the metabolites of ramelteon.
Clonidine, mirtazapine and Trazodone are other agents which have been used in the treatment of insomnia among some people with ADHD. However, they aren't as well-studied and many physicians prefer to avoid them in people who suffer from ADHD because of their potential for sedation to the next day.
If someone has ADHD is experiencing insomnia, they should try to practice good sleeping habits. They should also take their ADHD medication 45 minutes prior to the time of 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 type of food that a person consumes can affect their mood. A balanced, nutrient-rich diet can help improve ADHD symptoms that are associated with sleep. Foods should be low in processed fats and sugars, and rich in nutrients, such as vegetables, fruits and lean proteins, whole grains and healthy fats including omega-3 fats. It is important to cook at home in order to ensure that your meals are stocked with all the ingredients necessary to be healthy. However, many people with ADHD struggle with planning and cooking their meals. In these circumstances it is possible that people rely heavily on take-out or restaurant meals that are loaded with sodium artificial ingredients, as well as sugar.
People suffering from ADHD often have difficulty settling to sleep at night. Sleep problems are one of the most common complaints among those suffering from ADHD. These sleep problems can result in a lower quality of life and an increase in depression, anxiety and stress.
There are many different reasons for sleep issues for people suffering from ADHD that could be related to the symptoms of the disorder, or to other factors. It is possible that certain medications used to treat ADHD, such as methylphenidates, could cause sleep issues in certain individuals. People with ADHD also have smaller pineal glands, which may alter the body's circadian cycle.
Doctors typically suggest a combination of treatment options to help people with ADHD sleep better. This includes setting up a regular sleep routine, optimizing the sleeping environment (such as creating a quiet, dark bedroom) and limiting screen time prior to going to bed. Adults should also make sure they get enough sleep, which is usually 7 to 9 hours per night.
Exercise can help adults suffering from ADHD sleep better. A short stretch or a deep breath exercise before bed can help to calm the mind and body and lead to a more restful sleep at the end of the night.
Exercise
Some people suffering from ADHD are unable to stick to a routine exercise. A personal trainer can provide the structure and motivation, while incorporating an individual's preferred exercise into a fitness regimen. Aerobic exercise has both physical and mental benefits. In addition, adding the mind-body and strength training like yoga, tai chi or breathing exercises is an all-encompassing method of managing ADHD symptoms, enhancing mental functioning, emotional well-being and self-regulation.
Aside from helping people lose weight and build muscle, exercise has other important effects on the brain, including elevating levels of norepinephrine and dopamine. Norepinephrine is a neurotransmitter that aids in self-control as well as concentration Dopamine is a neurotransmitter that boosts levels of norepinephrine. Exercise stimulates the development of neurons and strengthens 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 increase dopamine and norepinephrine in the cerebellum, more so than running on a treadmill.
The medications used to treat ADHD may have negative side effects, including decreased sleep. This is the reason it's crucial to discuss a person's medication with their physician or health care professional and also to establish healthy sleep habits.
adhd otc medication with ADHD struggle to fall asleep. Many adults with ADHD have trouble falling asleep.
In my practice, I've found that at least 80 percent of my adult patients who have sleep issues have this pattern. These disturbances aren't just due to ADHD and are an integral part of the disorder. It's hard for adults with ADHD to maintain a precise internal clock, which could be partly responsible for the difficulty of falling asleep. They also have difficulty judging the length of time they've been in their bed. In fact the process of completing a sleep study typically requires several nights of sleep logs, and can be difficult for someone suffering from ADHD to accurately complete.
Sleep Environment
Getting quality sleep is challenging for all people, but it's especially difficult for those with ADHD. It is difficult to relax or fall asleep due to the restlessness and racing thoughts associated with ADD. Many of the medicines prescribed to treat ADHD have negative side effects that can disturb sleep, such as insomnia. Because of this, it is crucial for those suffering from ADHD to maintain a healthy sleeping habits, establish a regular schedule for sleep and create a tranquil and relaxing bedroom environment.
In addition, those with ADD often suffer from co-occurring sleep disorders which can affect their ability to enjoy adequate amounts of restful sleep. These can include sleep apnea (in which breathing ceases intermittently throughout the night) and anxiety, depression and in women over 40, menopausal issues like night sweats. Sleep problems in those with ADHD should be evaluated by a physician to determine the reason.
Research has proven that those who suffer from ADHD suffer from poorer quality sleep than other people and are more likely to report being tired and slow throughout the day. This is largely due to the erratic nature of their sleeping, which can be made worse by their inability to regulate their internal circadian clock. It is possible that sleep problems may be triggered by medication side effects or other conditions.
People suffering from ADD particularly those who are treated with stimulants often have difficulty sleeping and getting up frequently at night. In some studies, the onset of sleep delay and the efficiency of sleep of people taking stimulants were reported to be significantly lower than those taking placebos.
Despite this, some find that taking their ADHD medication right before bedtime helps to improve sleep. However it should be done under the supervision of a physician, as certain sleep disorders can be exacerbated by certain drugs. Other methods that promote sleep, like progressive muscle relaxation, where you tensen and then release your muscles - and deep, slow breathing can be helpful for adults with ADHD. It is also a good idea to use your bed only for sleeping or sex and to not use it as a place to discuss issues or to argue.
