ADHD and Sleep<br /><br />Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate or long-acting Atomoxetine could improve sleep.<br /><br />But adults with ADHD may have difficulty getting to sleep soundly. They move around and toss and are often awake. Even when they do finally go to sleep, their minds are still active.<br /><br />Medicines<br /><br />Sleep issues are reported by a significant amount of adults suffering from ADHD. While the literature on ADHD doesn't usually discuss these problems but they are reported to be common. Parents, patients, and clinicians frequently describe difficulties falling asleep or staying asleep, night wakings or activities that are nocturnal, as well as sleepiness throughout the day. Objective measures such as polysomnography, ACTIgraphy, and diary entries or self-rated questionnaires have shown statistically greater sleep problems among those with ADHD as compared to controls.<br /><br />The most frequently prescribed medication for ADHD is stimulant class medications. These can improve focus and concentration, but may interfere with sleeping for some patients. In fact it is recommended that the primary sleep disorder, such as narcolepsy, be ruled out prior to introducing these drugs (Spruyt and Gozal 2011).<br /><br />Stimulant-class medicines can cause an abrupt increase in wakefulness, and an increase in the efficiency of sleep. The sleep disturbances can be caused by a decrease in the production of melatonin or directly affecting the nervous system. Certain stimulants can cause a paradoxical agitation in certain people, a result of a sedative effect.<br /><br />In a controlled, randomized study of Ramelteon (an agent that triggers the hormone melatonin, believed to influence the circadian rhythms) insomnia was observed to be reduced in those who suffer from ADHD who were treated with this medication as opposed to a placebo. This was a small preliminary study with only a small amount of power and very limited controls, but it should be a catalyst for future studies to further explore the dosage, timing, and typing of the insomnia and the levels of blood ramelteon during the daytime and its metabolites.<br /><br />Other agents that have been used to treat insomnia in patients with ADHD include clonidine, trazodone and mirtazapine. However, they aren't as well studied and many clinicians prefer not to use them in those with ADHD because of their potential for sedation to the next day.<br /><br />If a person suffering from ADHD is experiencing problems with insomnia, the first thing to do is to practice good sleep hygiene and taking a a dose of their normal ADHD medication 45 minutes before going to bed. This method has proven to be effective in my experience for a majority of people suffering from sleep disorders and ADHD. If this doesn't work you can try a melatonin product.<br /><br />Diet<br /><br />The type of food consume by a person can have an immediate impact on their mood. A diet rich in nutrients and balanced may aid in reducing ADHD symptoms including sleep problems. Foods should be low in processed fat and sugar and rich in nutrients like vegetables, fruits, whole grains, lean proteins and healthy fats, including omega-3 fats. Cooking at home is a great method to ensure that meals are filled with all the essential ingredients for good health however, many people suffering from ADHD have difficulty planning meals and cooking challenging. In these situations the majority of people rely on take-out or restaurant meals which are high in sodium and artificial ingredients as well as sugar.<br /><br />People suffering from ADHD frequently have difficulty getting to sleep at late at night. Sleep problems are one of the most frequently reported complaints among people suffering from ADHD. These sleep issues can lead to an improvement in the quality of life as well as increased anxiety, depression, stress and, in women over age 40, menopausal symptoms like hot flashes.<br /><br />Sleep problems may be caused by a variety factors including signs of ADHD or other causes. It is possible that certain drugs used to treat ADHD, such as methylphenidates, could cause sleep problems in some people. Additionally, those with ADHD tend to have smaller pineal glands which can affect how the body regulates its circadian rhythm.<br /><br />In order to help individuals with ADHD get better sleep doctors usually recommend the use of a variety of treatment options. This includes establishing a regular sleep routine and enhancing the sleep environment (such as creating a dark, quiet bedroom), and limiting time spent on screens prior to going to bed. Adults should also make sure they get enough sleep, which is usually 7-9 hours a night.<br /><br />Exercise can help adults with ADHD sleep better. A few minutes of gentle stretching or a deep breathing practice before bed can help to relax the body and mind and lead to a more restful sleep at the end of the night.<br /><br />Exercise<br /><br />Some individuals with ADHD struggle to stick with a workout routine. A personal trainer can provide discipline and motivation while incorporating the person's preferred method of exercise into a fitness program. <a href="https://www.iampsychiatry.com/adult-adhd-medication">adhd medication uk I Am Psychiatry</a> has both mental and physical advantages. Strength training and mind-body exercise like yoga, Tai Chi or breathing exercises can also be added to a daily routine for an all-encompassing approach to managing ADHD symptoms.<br /><br />Exercise has many other benefits for the brain. It can help people shed weight, build muscle and boost levels of dopamine and norepinephrine. Norepinephrine, a neurotransmitter that helps with self-control and concentration, and dopamine is a neurotransmitter that increases levels of norepinephrine. Exercise boosts the number of neurons that are growing, and improves their connections. This is particularly evident in the cerebellum, which is an area that is a major cause of fidgeting in some individuals with ADHD. Research has proven that judo training, for example, can elevate dopamine and norepinephrine in the cerebellum, more so than running on the treadmill.<br /><br />The medications used to treat ADHD could cause adverse effects, including a decrease in sleep. This is why it's vital to discuss the person's medication with their physician or health care professional, and also to establish healthy sleep habits.<br /><br />Many people suffering from ADHD struggle to fall asleep. Many ADHD sufferers have trouble falling asleep.<br /><br />In my practice, I've observed that at about 80 percent of my adult patients who have sleep issues have this pattern. These disturbances are not simply due to ADHD however, they are an essential component of the disorder itself. It's difficult for adults with ADHD to maintain an accurate internal clock, which may be a factor in the difficulty of falling asleep. They also have a difficult time assessing the length of time they've been in their bed. A sleep study requires a daily sleep diary for several nights, which can be difficult for people with ADHD to accurately complete.<br /><br />Sleep Environment<br /><br />It is difficult to get a good night's sleep for everyone, but it is especially difficult for those who suffer from ADHD. It can be difficult to relax or fall asleep due to the restlessness and racing mind associated with ADD. Many of the medications prescribed to treat ADHD have adverse effects that can disrupt sleep, like insomnia. For these reasons, it is important for individuals suffering from ADHD to practice good sleeping habits, establish a regular sleep schedule and create a tranquil and comfortable bedroom.<br /><br />Sleep disorders can also interfere with the ability of those with ADD to get enough restful sleep. These can include sleep apnea (in which breathing ceases intermittently during the night), anxiety, depression and in women over 40, menopausal-related issues such as night sweats. Sleep issues in people suffering from ADHD should be evaluated by a physician to determine the cause.<br /><br />Research has revealed that those with ADHD have lower quality sleep than their peers and are more likely report feeling exhausted and sluggish throughout the day. This is due in part to the restless nature of their sleep, which can be aggravated by their inability to regulate their internal circadian clock. It is also possible that the sleep issues are the result of medication side effects or comorbid disorders.<br /><br />The inability to fall asleep for sleep and frequent awakenings during the night are common for people with ADD particularly those treated with stimulants. In some studies, the sleep onset delay and sleep efficiency of those taking stimulants were found to be significantly lower than those who took placebos.<br /><br />Some people report that taking their ADHD medications prior to bedtime can improve sleep. This should be done on the advice of a doctor as certain medications can cause sleep disorders. Other methods to promote sleep, such as progressive muscle relaxation -- in which you stretch and release your muscles -- and slow, deep breathing can be beneficial for adults suffering from ADHD. It's also a good idea to use your bed solely for sleeping or sex and to avoid using it as a place to discuss issues or to argue.<br /><br />