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The vicious cycle of adult ADHD and insomnia
A poor night’s sleep could be the missing link in understanding why adults with ADHD feel less happy.
It turns out that it may be insomnia that’s dragging their mood and quality of life down, rather than just the attention and emotional regulation challenges of living with ADHD.
Adults with ADHD are at higher risk of depression and lower quality of life (QoL).
But until now, it wasn’t clear how much disrupted sleep and circadian rhythms influence this risk.
Research has revealed that sleep problems associated with ADHD have a far-reaching and far greater impact than once thought…
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Insomnia has a significant impact on people with ADHD
A poor night’s sleep can make anyone irritable and fuzzy-brained the next day.
But for the person with ADHD, who may experience frequent nights of insomnia, it can affect life in a more dramatic and ongoing way.
Insomnia could be the “missing link” that connects ADHD with depression and poor life quality.
Dr. Sarah Chellappa is an associate professor of psychology at the University of Southampton in England. She is also the senior author of a recently published study.
“We know that sleep disruption can impact neurobehavioral and cognitive systems, including attention and emotional regulation. At the same time, sleep disruption may arise from ADHD-related impulsivity and hyperactivity, suggesting a reinforcing cycle between sleep disorders and ADHD,” says Dr Sarah Chellappa.
Researchers from the University of Southampton and the Netherlands Institute for Neuroscience looked at data from the Netherlands Sleep Registry.
They singled out responses from 1,364 of the over ten thousand participants in the Registry, looking at answers to questions about ADHD traits, insomnia, circadian factors, depression and quality of life.
Their findings made it clear that ADHD traits were associated with worse depression and more severe insomnia — and that insomnia and other sleep disorders were the potential link between ADHD, depression and lower quality of life.
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Hope for better interventions… and what to do until then
Professor Samuele Cortese, a co-author of the study, is also from the University of Southampton.
“There needs to be more research to understand this complex interplay. By improving our understanding, we could uncover treatment options that improve the quality of life of people with ADHD,” he says.
“For instance, targeting insomnia complaints in individuals with higher ADHD traits, with Cognitive Behavioural Therapy for Insomnia or Sleep Restriction therapy may help improve their quality of life.”
But there are simple, safe ways for people with ADHD to help themselves right now.
Melatonin is a hormone your brain produces to regulate your sleep and wake cycles. People with ADHD tend to have inhibited melatonin release and more difficulty preparing their bodies for rest. A French study found that melatonin helps adults with sleep disorders and ADHD.
Phosphatidylserine (PS) is a phospholipid that’s normally abundant in the brain and nervous system. It stimulates dopamine, a neurotransmitter that plays a role in sleep and emotional regulation. An imbalance of dopamine can lead to depression.
Omega-3s. Besides being good for heart health, omega-3 fatty acids may improve symptoms of ADHD, including behavior, cognitive skills and focus.
Other supplements that research has linked with improvement in ADHD symptoms include zinc, iron, magnesium, ginkgo and ginseng.
Always talk with your doctor before adding a new supplement to your daily regimen, particularly if you are taking medications for ADHD or other conditions.
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Sources:
Can’t sleep, can’t focus, can’t thrive? ADHD and insomnia may be a vicious cycle — Science Daily
Associations of ADHD traits, sleep/circadian factors, depression and quality of life — BMJ Mental Health
Melatonin, Omega 3 & Dietary Supplements: ADHD Hype or Help? — ADDitude
By Joyce Hollman
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