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ADHD and Sleep

Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and long-acting Atomoxetine can help you sleep better.

But adults with ADHD can still have trouble getting to sleep soundly. They twirl and change positions and are often awake. And even when they do fall asleep, their minds stay alert.

The effects of medication

A large percentage of adults suffering from ADHD have sleep issues. These issues aren't often addressed in the scientific literature, but they are common. adhd treatment medication , patients and parents often report difficulties falling asleep or staying asleep, awakenings at night as well as nocturnal activity, and sleepiness throughout the day. Objective measures, like polysomnography and actigraphy and subjective measures (eg, self-rated questionnaires and diaries) have been shown to show statistically higher sleep problems in people with ADHD in comparison to people who are not.

The most commonly prescribed medication for ADHD is stimulant-class drugs, which can improve concentration and focus but can cause sleep disturbances in some patients. In fact it is recommended that the underlying sleep disorder, like narcolepsy, be ruled out before starting these medication (Spruyt and Gozal 2011).

Stimulant-class medicines can cause an abrupt increase in wakefulness, and a decrease in the effectiveness of sleep. Sleep disturbances can be caused by a decline in melatonin production, or a direct effect on the nervous system. In addition, stimulants could trigger a sedating side effect, paradoxical agitation, in a few people.

A controlled study that was randomized to the drug ramelteon which stimulates the melatonin receptor, and is believed to regulate circadian rhythms, found that insomnia was reduced for those with ADHD treated with this drug compared to placebo. This was a small, preliminary study with little power and a only a few controls, but it could inspire future research that will further explore dosing, timing, typing of the insomnia and the levels of blood ramelteon during the daytime and its counterparts.

Clonidine, mirtazapine and Trazodone are other agents that have been utilized for treating insomnia in some people with ADHD. However, they aren't as researched and many doctors prefer to avoid them for those who suffer from ADHD because of their potential for sedation into the next day.

If a person with ADHD is having trouble with insomnia the first thing they should do is to work on good sleep hygiene and take an dose of their usual ADHD medication 45 minutes prior to the time they go to bed. In my experience, this approach is usually successful for most people with ADHD and sleep issues. If this doesn't work you can try a melatonin-based product.

Diet

The type of food that is consumed by a person can have an impact on their mood. A balanced diet that is rich in nutrients can help improve ADHD symptoms, including those that are related to sleep. Foods should be low in sugar and processed fat and high in nutrients such as fruits, vegetables, whole grains, lean proteins, and healthy fats, including omega-3 acid fatty acids. Cooking at home is an excellent way to ensure that one's meals contain all of the essential ingredients for a healthy lifestyle However, many people suffering from ADHD have trouble planning meals and cooking challenging. In these situations individuals may turn to food delivery or restaurant meals, which can be high in sugar, sodium and artificial ingredients that may cause ADHD symptoms for some individuals.

People suffering from ADHD often have trouble settling to sleep at night. Sleep issues are among the most frequently reported complaints among those suffering from ADHD. These sleep issues can lead to lower quality of life, as well as an increase in stress, depression, anxiety, and, in women over age 40, menopausal symptoms such as hot flashes.

There are many different causes of sleep issues for those suffering from ADHD that could be related to symptoms of the disorder or other factors. It is possible that certain drugs used to treat ADHD like 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 typically recommend a combination treatment plan to help those with ADHD get better sleep. This includes creating an established routine for sleep, optimizing the sleeping environment (such as creating a quiet, dark bedroom) and limiting time spent on screens prior to going to bed. It is also important for adults to prioritize sufficient sleep, which is usually 7-9 hours per night.

In addition to dietary changes exercising can also improve sleep for adults suffering from ADHD. A few minutes of gentle stretching or a deep breathing exercise before bed can help relax the body and mind, which will result in a more peaceful sleep at the end of the night.

Exercise

Some individuals who suffer from ADHD have difficulty to stick with a workout routine. A personal trainer will provide discipline and motivation, while incorporating the individual's preferred exercise into a fitness program. Aerobic exercise can provide physical and mental advantages. Training for strength and mind-body exercises like yoga, Tai Chi or breathing exercises can also be added to a daily routine for an holistic approach to managing ADHD symptoms.

Exercise can provide many other advantages for the brain. It can help people lose weight, build muscle and boost levels of norepinephrine and dopamine. Norepinephrine is a neurotransmitter that aids in self-control and concentration and dopamine is a neurotransmitter that increases levels of norepinephrine. Exercise also stimulates the growth of neurons and improves the connections between them. This is particularly evident in the cerebellum, a region that contributes to fidgeting in those with ADHD. Research has demonstrated that Judo can boost dopamine as well as norepinephrine within the cerebellum. This is more than running on the treadmill.

The medications used to treat ADHD could cause negative side effects that can include a decrease in sleep. This is the reason it's crucial to discuss the medication a person is taking with their physician or health care professional, as well as establishing healthy sleep habits.

Many adults suffering from ADHD have difficulty falling asleep. Many ADHD sufferers have trouble falling asleep.

In my practice I have seen at least 80 percent of my adult patients suffering from sleep issues show this pattern. These problems aren't simply a result of the ADHD and are actually an integral part of the disorder itself. It's difficult for adults with ADHD to maintain an accurate internal clock, which can be the reason for the difficulty of falling asleep. Additionally they may have difficulty determining the length of time they've been in their bed. In actual fact it is common for a sleep study to requires many nights of nightly sleep logs, which is challenging for someone suffering from ADHD to do accurately.

Sleep Environment

Sleeping well is a challenge for all people, but it's particularly difficult for those with ADHD. It can be difficult to relax or fall asleep due to the restlessness and racing mind associated with ADD. A lot of the drugs prescribed to treat ADHD have adverse effects that can disrupt sleep, including insomnia. This is why it is crucial for those suffering from ADHD to maintain good sleep hygiene, set up a regular sleep schedule and create a tranquil and relaxing bedroom environment.

Sleep disorders can also hinder the ability of those with ADD to get enough restful sleep. Sleep apnea is a condition where breathing stops frequently throughout the night and depression, anxiety and menopausal-related problems such as night sweats can all be included. People with ADHD must always have their sleep issues evaluated by a medical professional in order to identify the root of the problem.

Research has shown that people with ADHD have lower quality sleep than other people and are more likely to report feeling tired and sluggish throughout the day. This is due in part to the unpredictable nature of their sleep which can be made worse by their difficulty regulating their internal circadian clock. It is possible that sleep disturbances could be caused by the effects of medication or comorbid conditions.

People suffering from ADD particularly those who are treated with stimulants, often have difficulty sleeping and getting up often at night. In fact, sleep onset latency and sleep efficiency are reported to be significantly higher when taking stimulants as compared to those on placebos in a few studies.

Despite this, some people find that taking their ADHD medication before bedtime helps to improve sleep. This should be done with the advice of a doctor as certain medications can cause sleep disorders. Other sleep-promoting methods such as progressive muscle relaxation, where you tensen and then release your muscles -- and deep, slow breathing can be beneficial for adults suffering from ADHD. It's important not to use your bed for any purpose other than sex or sleeping.