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 help you sleep better.
But concerta adhd medication with ADHD may have difficulty getting a good night's sleep. They move around and toss, waking up frequently. And even when they do finally fall asleep their minds are alert.
Medications
A significant proportion of adults suffering from ADHD report sleep problems. These issues are not often addressed in the scientific literature, but they are quite common. Parents, patients and healthcare professionals often describe difficulties falling or sleeping, waking up at night, nocturnal activities, and sleepiness throughout the day. Objective measures, including polysomnography and actigraphy and subjective measures (eg, self-rated questionnaires and diaries) have shown statistically more impairments in sleep in people with ADHD when compared to those with no ADHD.
The most commonly prescribed drug for ADHD is stimulant-class drugs, which can increase focus and concentration however, they can also affect sleep in certain patients. It is important to rule out the primary sleep disorder, such as narcolepsy, prior to taking these medications (Spruyt and Gozal, 2011).
Stimulant-class medicine can trigger an abrupt increase in wakefulness and decrease in sleep efficiency. Sleep disturbances can be caused by a decline in melatonin production or an effect directly on the nervous system. Additionally, stimulants may trigger a sedating side effect, paradoxical agitation, in some people.
In a randomized controlled study of Ramelteon (an agent that triggers Melatonin and is believed by some to influence the circadian rhythms) insomnia was observed to be improved in patients who suffer from ADHD who were treated with this drug as opposed to a placebo. This was a small preliminary study that had little power and a only a few controls, but it could inspire future research that will further explore the timing, dosage, and studying the sleep patterns and levels of blood during the daytime of ramelteon and its metabolites.
Other drugs that have been used to treat insomnia in people with ADHD include clonidine, trazodone and mirtazapine. However, these are less well-studied and many physicians prefer to avoid them for people who suffer from ADHD due to their potential for sedation into the next day.
If someone has ADHD is experiencing insomnia, they should make an effort to maintain good sleep hygiene. They can also take their ADHD medication at least 45 minutes prior to the time of bed. This strategy has proven successful in my practice for most people with sleep issues and ADHD. If it doesn't work for you, the melatonin supplement may be tried.
Diet
The types of foods that people eat can have a an immediate impact on how they feel. A balanced, nutrient-rich diet can help improve ADHD symptoms as well as those related to sleep. Foods should be low in processed fat and sugar and high in nutrients like fruits, vegetables 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 have all the essential ingredients needed to maintain good health. However many people with ADHD have difficulty making plans and cooking meals. In these instances the majority of people rely on takeout and restaurant meals which are high in sodium, artificial ingredients, and sugar.
People with ADHD often have trouble settling to sleep at the end of the night. In fact, sleep issues are among the most frequent complaints that people with ADHD have reported. These sleep problems can lead to a reduced quality of life and more depression, anxiety, and stress.
There are many different causes of sleep issues for those suffering from ADHD, which can be related to symptoms of the disorder or other causes. Certain medications used to treat ADHD like methylphenidates could cause sleep problems in certain people. People who suffer from ADHD also have smaller pineal glands which may alter the body's circadian cycle.
To help people with ADHD get better sleep Doctors typically suggest the use of a variety of treatment options. This includes setting up an ongoing sleep routine, optimizing the sleeping environment (such as creating a dark, quiet bedroom) and limiting screen time prior to the bed. Adults should also prioritize getting enough sleep, which is typically 7 to 9 hours per night.
In addition to changes in diet exercising can also aid in sleep for adults suffering from ADHD. Before going to bed take a few minutes for gentle stretching and deep breathing exercises can help to relax the body and mind. This will lead to an improved night's sleep.
Exercise
Some individuals who suffer from ADHD struggle to maintain a fitness routine. A personal trainer will provide the structure as well as motivation and accountability while incorporating an individual's preferred exercise into a fitness regimen. Aerobic exercise can have both physical and mental advantages. Mind-body exercise and strength training like Tai Chi, yoga, or breathing exercises can also be added to the routine of your day to take an all-encompassing approach to managing ADHD symptoms.
Apart from helping people lose weight and build muscle, exercising has other important effects on the brain, including elevating levels of norepinephrine and dopamine. Dopamine and norepinephrine are neurotransmitters that help improve self-control and concentration. Exercise also boosts the growth of neurons and strengthens connections between them. This is especially evident in the cerebellum, an area that is known to cause fidgeting in some ADHD people. Studies have shown that judo training, as an example, can elevate norepinephrine and dopamine in the cerebellum more than just running on treadmills.
The medication used to treat ADHD could cause adverse effects, including a decrease in sleep. It is crucial that people consult with a health professional and establish healthy sleeping habits.
Many adults suffering from ADHD have difficulty falling asleep. They might wake frequently, twirl and turn, or slip into what some call "the sleep of the dead." Their minds restlessly wander between thoughts until they can finally put aside their day-to-day activities and drift to sleep.
In my practice at least 80 percent of my adult patients suffering from sleep problems show this pattern. These disturbances aren't just caused by ADHD they are an integral part of the disorder. It's hard for adults with ADHD to maintain an accurate internal clock, which can be the reason for the difficulty in falling asleep. They also have trouble assessing the amount of time they've spent in the bed. A sleep study requires a daily sleep diary for several nights, which can be difficult for people with ADHD to complete accurately.
Sleep Environment
It's not easy for everyone to get quality sleep, but it is particularly difficult for those suffering from ADHD. It is difficult to relax or fall asleep because of the agitation and racing thoughts associated with ADD. Furthermore, a lot of drugs used to treat ADHD can cause sleep-disrupting side effects such as insomnia. It is therefore important that people with ADHD practice good sleep hygiene and set a regular schedule. They should also establish a calm, relaxing bedroom.
Sleep disorders can also interfere with the ability of those with ADD to get enough restful sleep. Sleep apnea, in which breathing stops periodically during the night as well as depression, anxiety and menopausal-related problems such as night sweats can all be included. Sleep issues for people with ADHD should be assessed by a physician to determine the cause.
Research has shown that people who suffer from ADHD suffer from poorer quality sleep than the rest of us and are more likely report being tired and slow throughout the day. This is partly due to their insomnia and can be exacerbated by their inability to regulate their internal clock. It is also possible that the sleep problems are a result of medication side effects or comorbid disorders.
People suffering from ADD particularly those who are treated with stimulants, frequently have trouble falling asleep and waking up often at night. In fact, sleep onset latency and sleep quality are found to be significantly worse for those who are taking stimulants when compared to people who take placebos in certain studies.
Some people find that taking their ADHD medications right before bedtime can improve sleep. This should be done under the guidance of a doctor since certain medications can exacerbate sleep disorders. Other methods to promote sleep, such as progressive muscle relaxation -- where you stretch and release your muscles - and deep, slow breathing can be helpful for adults with ADHD. It is also recommended to use your bed solely for sex or sleeping and to avoid using it as a place to discuss problems or debate.