Notes

The Most Significant Issue With ADHD Sleep Medication, And How You Can Repair It
ADHD and Sleep

Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate as well as long-acting atomoxetine can actually enhance sleep.

But people with ADHD aren't always successful in getting a good night's sleep. They toss and change positions, waking up frequently. Even when they do finally go to sleep, their minds are still active.


Medications

A large percentage of people suffering from ADHD have sleep issues. Although the scientific literature does not typically discuss these issues however, they are believed to be widespread. Patients, parents and even clinicians often talk about difficulties falling asleep or staying asleep, waking at night and nocturnal activities, as well as sleepiness throughout the day. Objective measures, such as polysomnography and actigraphy and subjective measures (eg self-rated questionnaires and diaries) have shown statistically more sleep disturbances in those with ADHD compared to controls.

The most commonly prescribed drug for ADHD is stimulant-class medications that enhance focus and concentration, but can cause sleep disturbances in some patients. It is important to determine the cause of the sleep disorder, such as narcolepsy, prior to taking these drugs (Spruyt and Gozal 2011,).

Stimulant-class medications can cause an abrupt increase in the amount of time you are awake and a decrease in the effectiveness of sleep. The sleep disturbances can be caused by a reduction in the production of melatonin or an immediate effect on the nervous system. Some stimulants can also cause a paradoxical agitation in certain people, which can result in a result of a sedative effect.

A controlled study that was randomized to the drug ramelteon which stimulates the melatonin receptor, and is thought to entrain circadian rhythms, showed that insomnia was improved for those with ADHD who received this medication as compared to placebo. This was a tiny preliminary study that had only a small amount of power and very few controls but should inspire future studies to further explore the dosage, timing, and recording of insomnia and daytime blood levels of ramelteon and its metabolites.

Clonidine, mirtazapine and trazodone are other agents that have been utilized for treating insomnia in some people with ADHD. However, they aren't as well studied and many clinicians prefer to avoid them for those with ADHD because of their potential for sedation that can last into the next day.

If someone with ADHD suffers from 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. In my experience, this approach is usually successful for a majority of people with ADHD and sleep problems. If this method doesn't work, you can try a melatonin supplement.

Diet

The type of food consume by a person can have a direct impact on how they feel. A diet that is rich in nutrients and balanced can help improve ADHD symptoms, which can include sleep issues. Foods should be low in processed fats and sugars and high in nutrients such as vegetables, fruits and lean proteins, whole grains and healthy fats including omega-3 acid fatty acids. Cooking at home is a great method to ensure that meals are filled with all the essential ingredients needed to be healthy, but many people suffering from ADHD find meal planning and cooking challenging. In these instances, people may rely heavily on take-out or restaurant meals that are loaded with sodium and artificial ingredients as well as sugar.

People suffering from ADHD are unable to fall asleep at night. In fact, sleep problems are the most common complaints that people with ADHD report. These sleep issues can result in an improvement in the quality of life and also increased stress, depression, anxiety and, in women over 40, menopausal symptoms including hot flashes.

There are a variety of causes of sleep issues in people with ADHD that could be related to symptoms of the disorder or other factors. It is possible that certain drugs used to treat ADHD such as methylphenidates, could cause sleep issues in some individuals. People suffering from ADHD also tend to have smaller pineal glands, which may alter the body's circadian cycle.

To help people with ADHD achieve better sleep, doctors typically recommend an array of treatment options. This can include establishing an established routine for sleeping, optimizing your sleeping environment (such the creation of a dark and quiet bedroom) and limiting screen-time before the bed. Adults should also make sure they get enough sleep, which is usually about 7-9 hours each night.

Exercise can help adults with ADHD sleep better. adhd and medication of minutes of gentle stretching or a deep breathing practice before bed can help to calm the mind and body, which will lead to a more restful sleep at the end of the night.

Exercise

Some people with ADHD have difficulty sticking to a routine of exercise. A personal trainer can offer discipline as well as motivation and accountability while incorporating the person's preferred method of exercise into a fitness program. Aerobic exercise can provide physical and mental advantages. Furthermore adding strength training and mind-body exercises such as yoga, tai chi, or breathing exercises is an all-encompassing approach to managing ADHD symptoms, enhancing mental functioning, emotional well-being and self-regulation.

Exercise also has other advantages for the brain. It helps people lose weight, build muscle and increase levels of norepinephrine and dopamine. Dopamine and norepinephrine are neurotransmitters that enhance concentration and self-control. Exercise boosts the growth of neurons, and improves their connections. This is especially evident in the cerebellum, a region that contributes to fidgeting in some individuals with ADHD. Research has shown that Judo can boost dopamine as well as norepinephrine in the cerebellum. This is greater than running on the treadmill.

Medications used to treat ADHD can have adverse side effects, including a decrease in sleep. It is essential that patients consult with a physician or health professional, and establish healthy sleep habits.

Many people suffering from ADHD struggle to fall asleep. They might wake up frequently, twirl and turn, or slip into what some call "the sleep of the dead." Their minds restlessly wander from one thought to another until they finally close off their day-today activities and fall into a peaceful sleep.

In my practice, I've discovered that at the very least, 80 percent of my adult patients who suffer from sleep issues have this pattern. These disturbances are not simply due to ADHD, but rather are an essential part of the disorder itself. It is difficult for people with ADHD to maintain an accurate internal clock, which may be the reason for the difficulty of falling asleep. They also have a difficult time assessing the duration of time they've spent in their bed. In reality, a sleep study often requires many nights of nightly sleep logs, which is challenging for someone suffering from ADHD to complete accurately.

Sleep Environment

It is difficult for everyone to get a good night's sleep, but it is particularly difficult for those suffering from ADHD. This is due to the inherent restlessness and racing thoughts that are 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 like insomnia. It is crucial that those suffering from ADHD adhere to a healthy sleep routine and set a regular schedule. They should also establish an energizing, peaceful bedroom environment.

In addition, people with ADD often have co-occurring sleep disorders that can hinder their ability to get adequate amount of restful sleep. Sleep apnea, a condition in which breathing stops frequently during the night and depression, anxiety and menopausal-related problems such as night sweats can all be included. Individuals with ADHD must always have their sleep issues evaluated by a medical professional to determine the underlying causes.

Research has revealed that those who suffer from ADHD have poorer sleep quality than their peers and are more likely to report being tired and slow throughout the day. This may be due to their insomnia and can be exacerbated by their inability to manage their internal clock. However, it is possible that the sleep problems are due to medications that cause side effects or comorbid conditions.

The inability to fall asleep to sleep and the frequent awakenings during the night are not uncommon for those suffering from ADD especially those who are treated with stimulants. In certain studies, the onset of sleep delay and sleep efficiency of those who took stimulants were found to be significantly lower than those on placebos.

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

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