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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 may help you sleep better. Adults who suffer from ADHD can still struggle to fall asleep. They twirl and change positions and are often awake. And even when they do finally fall asleep their minds are active. Medicines A significant number of adults suffering from ADHD suffer from sleep problems. These problems are not usually discussed in the scientific literature, however they are common. Patients, parents and clinicians frequently report difficulty sleeping or staying asleep, awakenings at night, nocturnal activity and sleepiness throughout the daytime. Objective measures like polysomnography, ACTIgraphy, and subjective measures like self-rated questionnaires or diaries have demonstrated statistically higher sleep problems among those with ADHD as compared to controls. The most commonly prescribed medication for ADHD is stimulant class medications. They can help enhance concentration and focus, but may interfere with sleeping in certain patients. In fact, it is recommended that the underlying sleep disorder, such as Narcolepsy, be eliminated prior to starting these drugs (Spruyt and Gozal 2011). Stimulant-class medicine can trigger a sudden increase in wakefulness and decrease in sleep efficiency. The sleep disturbances can result from a decrease in the production of melatonin, or a direct action on the nervous system. Certain stimulants may also cause paradoxical agitation in some people, a effects of sedation. A controlled study that was randomized to ramelteon, an agent that activates the melatonin receptor and is believed to regulate circadian rhythms, showed that insomnia was reduced in those suffering from ADHD treated with this drug as compared to placebo. This was a brief preliminary study with little power and a few controls but should inspire future research to further investigate the dosage, timing, and typing of the insomnia and levels of blood during the daytime of ramelteon and its counterparts. Clonidine, mirtazapine, and trazodone are other agents which have been used for treating insomnia in some people with ADHD. However, they are not as well-studied and many physicians prefer not to use them in patients who suffer from ADHD due to their potential for sedation into the next day. If someone has ADHD is experiencing insomnia, they should first make an effort to maintain good sleeping habits. They should also take their ADHD medication at least 45 minutes prior to the time of bed. This approach has been successful in my practice for the majority of people with sleep issues and ADHD. If it doesn't work, an melatonin supplement could be tried. Diet The types of foods that a person eats can have an impact directly on how they feel. A balanced, nutrient-rich diet can help improve ADHD symptoms that are associated with sleep. Foods should be low in processed fat and sugar and high in nutrients, such as fruits, vegetables and whole grains, lean proteins and healthy fats including omega-3 fatty acids. Cooking at home is a great way to ensure that one's meals contain all of the essential ingredients for good health However, many people with ADHD have difficulty planning meals and cooking challenging. In these situations it is possible that people rely heavily on takeout and restaurant meals that are loaded with sodium and artificial ingredients as well as sugar. People suffering from ADHD often have trouble settling to sleep at night. Sleep problems are one of the most common complaints among people suffering from ADHD. These sleep problems can lead to a reduced quality of life and an increase in depression, anxiety and stress. There are many different causes of sleep problems for those suffering from ADHD, which can be related to symptoms of the disorder or other causes. adhd medication ritalin is possible that certain drugs used to treat ADHD like methylphenidates, can cause sleep issues in certain individuals. People suffering from ADHD also have smaller pineal glands, which may affect the body's circadian rhythm. To help people with ADHD get better sleep doctors usually recommend the use of a variety of treatment options. This can include establishing an established routine for sleeping, optimizing your sleeping environment (such by creating a dark and quiet bedroom) and limiting the time you spend on your computer before going to going to bed. It is also important for adults to prioritize sufficient sleep, which typically is 7 to 9 hours per night. In addition to changes in diet exercise can help improve sleep for adults suffering from ADHD. Before going to bed taking a few minutes of gentle stretching and deep breathing exercises can help calm the mind and body. This will result in an improved night's sleep. Exercise Some people suffering from ADHD struggle to stick to a routine of exercise. A personal trainer can provide the structure and motivation, while incorporating a person's preferred exercise into a fitness regimen. Aerobic exercise has both physical and mental advantages. In addition including strength training and mind-body exercises such as yoga, tai chi or breathing exercises can provide a holistic method of managing ADHD symptoms, enhancing mental function, emotional well-being, and self-regulation. Exercise also has other benefits for the brain. It helps people lose weight, build muscle and increase levels of norepinephrine and dopamine. Norepinephrine is a neurotransmitter that aids in self-control and concentration Dopamine is a neurotransmitter that increases levels of norepinephrine. Exercise also boosts the development of neurons and strengthens connections between them. This is evident particularly in the cerebellum, an area that may cause fidgeting in some ADHD people. Research has proven that judo-training, for instance, can raise dopamine and norepinephrine levels in the cerebellum more than just running on the treadmill. The medications used to treat ADHD could cause side effects that include decreased sleep. This is why it's important to discuss the medication a person is taking with their doctor or a health professional and to establish healthy sleeping habits. Many people suffering from ADHD struggle to fall asleep. They might wake frequently, toss and turn, or sink into what some refer to as “the sleep of the dead.” Their minds restlessly wander from one thought to another until they finally close off their day-to-day activities and drift into a light sleep. In my practice at least 80 percent of my adult patients with sleep problems show this pattern. These problems aren't simply due to ADHD and are actually an essential component of the disorder itself. Adults suffering from ADHD may have difficulty maintaining an accurate internal clock, which could be a contributing factor to their inability to fall asleep. They also have difficulty judging the length of time they've been in bed. In actual fact the process of completing a sleep study typically requires several nights of nightly sleep logs, and can be difficult for a person with ADHD to do accurately. Sleep Environment Sleeping well is a challenge for all people, but it's even more difficult for people with ADHD. It is difficult to relax or fall asleep due to the anxiety and racing mind associated with ADD. A lot of the drugs prescribed to treat ADHD have adverse effects that can disrupt sleep, including insomnia. Because of this, it is crucial for those who suffer from ADHD to maintain good sleep hygiene, establish an established sleep routine and create a tranquil and comfortable bedroom. In addition, those with ADD often suffer from co-occurring sleep disorders which can interfere with their ability to enjoy adequate amount of restful sleep. These can include sleep apnea (in which breathing stops intermittently throughout the night), anxiety, depression and for women over age 40, menopause-related issues like night sweats. Sleep issues for people with ADHD should be evaluated by a physician to determine the cause. Research has revealed that people who suffer from ADHD suffer from poorer quality sleep than their peers and are more likely to report feeling tired and unfocused throughout the day. This may be due to their insomnia that may be caused by their inability to regulate their internal clock. However, it is also possible that the sleep issues are the result of the effects of medication or comorbid conditions. Inability to settle to sleep and the frequent awakenings during the night are not uncommon for those with ADD particularly those treated with stimulants. In some studies, the sleep onset delay and sleep efficiency of those who took stimulants were reported to be significantly lower than those taking placebos. Some people find that taking their ADHD medications prior to bedtime improves sleep. This should only be done on the advice of a physician since certain medications can cause sleep disorders. Adults suffering from ADHD might benefit from other techniques for promoting sleep like progressive muscular relaxation (in which you tensen your muscles, then relax them) and deep, slow breaths. It's also an excellent idea to make your bed only for sleeping or sex, and to avoid using it as a space to discuss problems or debate.