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ADHD and Sleep Despite popular belief, most ADHD medications do not cause sleep problems. In fact, methylphenidate and the long-acting atomoxetine can actually help you sleep better. But people with ADHD can still have trouble getting to sleep soundly. They often twirl and flip, waking frequently. Even when they do get to sleep their minds are active. Medicines Sleep issues are reported by a large amount of adults suffering from ADHD. These issues aren't often addressed in the scientific literature, but they are quite common. Patients, parents, and clinicians frequently describe difficulties in falling asleep or staying asleep, waking at night, nocturnal activities, and drowsiness throughout the day. Objective measures, such as polysomnography and actigraphy, as well as subjective measures (eg self-rated questionnaires, self-rated questionnaires, and diaries) have shown statistically more sleep disturbances in those with ADHD when compared to those with no ADHD. The most commonly prescribed drug for ADHD is stimulant-class medications, which can improve concentration and focus but may interfere with sleep in some patients. It is important to determine the cause of the sleep disorder, such as narcolepsy, prior to taking these medications (Spruyt and Gozal, 2011). Stimulant-class medications can cause a sudden increase in wakefulness and a decrease in the efficiency of sleep. The sleep disturbances can be caused by a reduction in the production of melatonin or directly affecting the nervous system. Some stimulants can also cause a paradoxical agitation in certain individuals, and a effects of sedation. In a controlled, randomized study of Ramelteon (an drug that stimulates Melatonin and is believed by some to influence the circadian rhythms) insomnia was observed to be improved in people who suffer from ADHD who were treated with this medication as when compared to placebo. This was a small, preliminary study with limited power and few controls but should inspire future studies to further explore dosing, timing, typing of the insomnia and daytime blood levels of ramelteon and its metabolites. Clonidine, mirtazapine and trazodone are other agents which have been used for treating insomnia in people suffering from ADHD. These drugs aren't as extensively studied and many doctors do not recommend them for treating patients with ADHD due to their potential for sedation next day. If a person with ADHD is experiencing problems with insomnia the first thing to do is to try practicing good sleep hygiene and taking a the usual ADHD medication 45 minutes before the time they go to bed. This strategy has proven successful in my experience for a majority of people suffering from sleep disorders and ADHD. If natural adhd medication doesn't work for you, the melatonin supplement may be considered. Diet The kind of food people consume can have an impact on their mood. A diet that is rich in nutrients and balanced could aid in reducing ADHD symptoms including sleep problems. Foods that are low in processed fat, sugar, and high in nutrients, like fruits, vegetables and lean proteins should be consumed. Whole grains and healthy fats such as omega-3 fatty acid, should also be consumed. It is essential to cook at home in order to ensure that your meals contain all the essential ingredients needed to be healthy. However many people suffering from ADHD struggle with making plans and cooking meals. In these cases, people may rely on takeout or restaurant meals, which are often high in sodium, sugar, and artificial ingredients that could increase ADHD symptoms for some individuals. People with ADHD have difficulty falling asleep at late at night. Sleep problems are one of the most common complaints among people suffering from ADHD. These sleep issues can result in a lower quality of life, as well as an increase in depression, anxiety and stress. There are a variety of causes of sleep problems for people suffering from ADHD that may be due to the symptoms of the disorder, or to other factors. Certain medications that treat ADHD like methylphenidates could cause sleep issues in some people. People suffering from ADHD also tend to have smaller pineal glands which can affect the body's circadian rhythm. In order to help individuals with ADHD achieve better sleep doctors usually recommend the use of a variety of treatment options. This includes creating an established routine for sleep, optimizing the sleeping environment (such as creating a quiet, dark bedroom) and limiting screen time before the bed. It is also important for adults to ensure they get enough sleep, which typically is 7 to 9 hours per night. In addition to dietary changes, exercise can improve sleep for adults with ADHD. Before bed take a few minutes for gentle stretching and deep breathing exercises can help relax the mind and body. This can lead to more restful sleep. Exercise Some people suffering from ADHD struggle to stick to a routine exercise. A personal trainer can provide structure as well as motivation and accountability while incorporating the individual's preferred exercise into a fitness routine. Aerobic exercise has both mental and physical benefits. Mind-body exercise and strength training such as yoga, Tai Chi, or breathing exercises can also be added to the routine of your day to take a holistic approach in managing ADHD symptoms. Exercise also has other benefits for the brain. It helps people lose weight, build muscle and increase levels of norepinephrine and dopamine. Norepinephrine, a neurotransmitter that helps with self-control and concentration and dopamine is a neurotransmitter which increases levels of norepinephrine. Exercise increases the number of neurons that are growing, and strengthens 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 training, for example, can elevate dopamine and norepinephrine in the cerebellum more than just running on treadmills. The medications used to treat ADHD can have adverse effects, such as a decrease in sleep. This is why it's vital to discuss a person's medication with their doctor or health care professional, and to establish healthy sleeping habits. Many adults with ADHD struggle to fall asleep. They might wake up frequently, twirl and turn, or sink into what some call “the sleep of the dead.” Their minds wander between thoughts until they finally stop their day-today activities and fall to sleep. In my practice, I've observed that at least 80 percent of my adult patients who suffer from sleep issues have this pattern. These problems aren't simply a result of the ADHD and are actually an essential component of the disorder itself. It is difficult for people with ADHD to maintain a precise internal clock, which can be the reason for the difficulty of falling asleep. Additionally they may have difficulty determining the amount of time they've spent in bed. A sleep study requires a daily journal of sleep for a number of nights, which can be difficult for those with ADHD to complete accurately. Sleep Environment Sleeping well is a challenge for all people, but it's particularly difficult for those who suffer from ADHD. This is because the inherent anxiety and racing thoughts that are associated with ADD make it difficult to fall asleep and relax. In addition, many of the treatments 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 set up a calm, relaxing bedroom. Sleep disorders can also interfere with the ability of people with ADD to get enough restful sleep. These can include sleep apnea (in which breathing stops intermittently during the night) as well as anxiety, depression and in women over age 40, menopausal issues like night sweats. Sleep issues in those with ADHD must be examined by a doctor to determine the root cause. Research has revealed that people who suffer from ADHD suffer from poorer quality sleep than their peers and are more likely to feel exhausted and slow during the day. This is partially due to their insomnia and can be exacerbated by their inability to manage their internal clock. It is also possible that the sleep issues are due to medication side effects or comorbid disorders. The inability to settle down for sleep and frequent awakenings throughout the night are common for people with ADD especially those who are treated with stimulants. In fact, the latency of sleep onset and sleep quality are found to be significantly worse for those who are taking stimulants when compared to people who take placebos in a few studies. Some people have found that taking their ADHD medications right before bedtime helps improve sleep. However it is best to do this under the guidance of a physician, as some sleep disorders can be made worse by certain medications. Adults suffering from ADHD may benefit from other methods to promote sleep that include progressive muscle relaxation (in which you contract your muscles before releasing them) and deep, slow breaths. It's also recommended to use your bed solely for sex or sleeping, and to avoid using it as a space to discuss issues or to argue.