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 with ADHD aren't able to sleep. They often toss and turn and wake often. Even when they do go to sleep, their minds are still active.
Medicines
A significant number of adults with ADHD report sleep problems. Although the literature in the field does not typically discuss these issues, they are reported as common. Clinicians, patients and parents often describe difficulty falling asleep or staying asleep, night awakenings or nocturnal activity as well as fatigue during the daytime. Measures that are objective like polysomnography, actigraphy, and diary entries or self-rated questionnaires have demonstrated statistically higher sleep problems among those with ADHD than those who are not.
The most frequently prescribed medication for ADHD is stimulant-class medications that can help increase focus and concentration but can cause sleep disturbances in certain patients. In fact, it is recommended that the primary sleep disorder, such as narcolepsy be identified before starting these drugs (Spruyt and Gozal 2011).
Stimulant-class medication can cause a sudden increase in wakefulness and a decrease in the efficiency of sleep. Sleep disturbances could be caused by a decline in the production of melatonin or an effect directly on the nervous system. Certain stimulants may also cause paradoxical agitation in some people, which can result in a effects of sedation.
A controlled study that was randomized to ramelteon, an agent that activates the melatonin receptor and is thought to entrain circadian rhythms, showed that insomnia improved in those suffering from ADHD treated with this drug compared to placebo. It was a very small preliminary study, with limited capacity and only a few control groups, but it should stimulate future research into the dosage and timing, the types of insomnia, daytime blood levels, and ramelteon's metabolites.
Other medications that have been used to treat insomnia in some people with ADHD include trazodone, clonidine and mirtazapine. However, they aren't as researched and many doctors prefer not to use them in patients who suffer from ADHD because of their potential for sedation to the next day.
If someone who suffers from ADHD has insomnia, they should make an effort to maintain good sleep hygiene. They should also take their ADHD medication at least 45 minutes prior to bedtime. This strategy has proven successful in my experience for a majority of people with sleep issues and ADHD. If this doesn't work, a melatonin supplement can be tried.
Diet
The type of food that a person consumes can have an impact on their mood. A diet that is rich in nutrients and balanced may aid in reducing ADHD symptoms, which can include sleep issues. Foods that are low in processed fat, sugar and rich in nutrients, like vegetables, fruits, and lean proteins ought to be consumed. Whole grains and healthy fats such as omega-3 fatty acids should be a part of the diet. It is essential to cook at home to ensure that your meals contain all the essential ingredients needed for good health. However, many people with ADHD have trouble planning and cooking their meals. In these instances individuals may turn to take-out or restaurant meals which are high in sodium, sugar and artificial ingredients that may exacerbate ADHD symptoms for certain people.
People suffering from ADHD often have difficulty settling down to sleep at the end of the night. In fact, sleep problems are among the most frequent complaints that people with ADHD report. Sleep problems can cause a decrease in quality of life and increased anxiety, depression and stress.
concerta adhd medication may be caused by a variety factors including signs of ADHD or other causes. It is possible that certain medications that are prescribed to treat ADHD like methylphenidates, could cause sleep problems in some individuals. People with ADHD also have smaller pineal glands which can affect the body's circadian rhythm.
To help those with ADHD achieve better sleep doctors usually recommend a combination of treatment options. This means establishing a regular sleeping routine and optimizing your sleep environment (such by creating a dark and quiet bedroom) and limiting the time you spend on your computer before going to bed. It is also important for adults to ensure they get enough sleep, which typically is 7-9 hours per night.
Exercise can help people with ADHD sleep better. Before sleeping, a few minutes of gentle stretching and deep breathing exercises can help to relax the body and mind. This will lead to a better night's sleep.
Exercise
Some people with ADHD have difficulty sticking to a routine of exercise. A personal trainer can provide structure, motivation, and accountability while incorporating the person's preferred method of exercise into a fitness program. Aerobic exercise can have both mental and physical advantages. Strength training and mind-body exercise like Tai Chi, yoga, or breathing exercises can also be added to your daily routine to provide an holistic approach to managing ADHD symptoms.
Aside from helping people lose weight and build muscle, exercise has other important effects on the brain, including raising levels of norepinephrine and dopamine. Norepinephrine and dopamine are neurotransmitters that improve concentration and self-control. Exercise also increases the development of neurons and improves the connections between them. This is especially evident in the cerebellum, which is an area which is responsible for the fidgeting of some individuals with ADHD. Research has shown, for instance, that Judo can boost dopamine as well as norepinephrine levels in the cerebellum. This is higher than running on a treadmill.
Medications used to treat ADHD can cause adverse effects, such as a decrease in sleep. It is crucial that people consult with a health professional, and establish healthy sleep habits.
Many adults with ADHD struggle to fall asleep. They might wake frequently, toss and turn, or slip into what some refer to as "the sleep of the dead." Their minds wander from one thought to another until they can finally put aside their day-to-day activities and drift into a peaceful sleep.
In my practice, I've discovered that at the very least, 80 percent of my patients who have sleep issues have this pattern. These problems aren't just due to ADHD, but are a fundamental part of the disorder. Adults with ADHD might have trouble keeping an accurate internal time and this could be a contributing factor to their inability to fall asleep. They also have difficulty judging the duration of time they've spent in the bed. A sleep study requires a regular journal of sleep for a number of nights, which can be difficult for people with ADHD to accurately complete.
Sleep Environment
It's not easy for everyone to get quality sleep, but it can be particularly difficult for those with ADHD. This is due to the inherent restlessness and racing thoughts associated with ADD make it difficult to sleep and relax. In addition, many of the medications used to treat ADHD can trigger sleep-disrupting side effects, such as insomnia. For these reasons, it is crucial for those suffering from ADHD to maintain good sleep hygiene, establish a regular sleep schedule and create a tranquil and relaxing bedroom environment.
In addition, those with ADD frequently have co-occurring sleep disorders which can affect their ability to get sufficient amounts of restful sleep. Sleep apnea, in which breathing stops periodically during the night, depression, anxiety, and menopausal-related problems such as night sweats are all included. People suffering from ADHD must always be evaluated for sleep issues by a medical professional to determine the root cause.
Research has proven that those with ADHD have poorer sleep quality than the rest of us and are more likely to report feeling exhausted and sluggish throughout the day. This is partially due to their insomnia that may be caused by their inability to manage their internal clock. It is also possible that the sleep problems are the result of medication side effects or comorbid conditions.
People suffering from ADD, especially those who are treated with stimulants, often have trouble falling asleep and waking up frequently at night. In certain studies, the onset of sleep delay and the efficiency of sleep of those taking stimulants were found to be significantly lower than those on placebos.
Some people have found that taking their ADHD medications right before bedtime can improve sleep. This should only be done under the guidance of a physician since certain medications can trigger sleep disorders. Adults suffering from ADHD may benefit from other techniques for promoting sleep like progressive muscular relaxation (in which you contract your muscles before releasing them) and slow, deep breaths. It's also an excellent idea to make your bed only for sleeping or sex and to avoid using it as a place to discuss problems or debate.