{"id":35075,"date":"2023-11-15T12:05:28","date_gmt":"2023-11-15T17:05:28","guid":{"rendered":"https:\/\/adhdonline.com\/?p=35075"},"modified":"2024-06-05T20:56:47","modified_gmt":"2024-06-06T00:56:47","slug":"can-melatonin-help-with-adhd-sleep-issues","status":"publish","type":"post","link":"https:\/\/adhdonline.com\/articles\/can-melatonin-help-with-adhd-sleep-issues\/","title":{"rendered":"Can Melatonin Help With ADHD Sleep Issues?"},"content":{"rendered":"\n<p><b>By Elizabeth Weiss<\/b><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/10\/white-square.png\" alt=\"image\" class=\"wp-image-34850\" style=\"width:22px;height:auto\" srcset=\"https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/10\/white-square.png 200w, https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/10\/white-square-150x150.png 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image alignright size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"687\" src=\"https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/11\/Can-Melatonin-Help-With-ADHD-Sleep-Issues-1024x687.jpg\" alt=\"image\" class=\"wp-image-35211\" style=\"width:401px;height:auto\" srcset=\"https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/11\/Can-Melatonin-Help-With-ADHD-Sleep-Issues-1024x687.jpg 1024w, https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/11\/Can-Melatonin-Help-With-ADHD-Sleep-Issues-300x201.jpg 300w, https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/11\/Can-Melatonin-Help-With-ADHD-Sleep-Issues-768x515.jpg 768w, https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/11\/Can-Melatonin-Help-With-ADHD-Sleep-Issues-1536x1031.jpg 1536w, https:\/\/adhdonline.com\/wp-content\/uploads\/2023\/11\/Can-Melatonin-Help-With-ADHD-Sleep-Issues.jpg 1860w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Sleep issues can be an ongoing problem for adults with ADHD, and the sleep deprivation that results from this lack of rest can worsen ADHD symptoms.<\/p>\n\n\n\n<p>But a dietary supplement called melatonin can help. The supplement uses the same compound that occurs naturally in the body. And some people \u2014 with and without ADHD \u2014 have found it can help them sleep.<\/p>\n\n\n\n<p>Still, if you have ADHD and sleep problems, you need to consider the possible pros and cons of using melatonin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">ADHD and Sleep Problems<\/h2>\n\n\n\n<p>Difficulty falling asleep because of an overactive mind and delayed sleep-phase syndrome are common sleep impairments among people with ADHD, says <a href=\"https:\/\/www.chesterwumd.com\/\" target=\"_blank\" rel=\"noopener\">Dr. Chester Wu<\/a>, psychiatrist and sleep specialist in Houston and medical reviewer at <a href=\"https:\/\/www.risescience.com\/chester-wu\" target=\"_blank\" rel=\"noopener\">Rise Science<\/a>. Other problems include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Delayed sleep onset, meaning it is difficult to fall asleep until significantly later than the conventional bedtime.<\/li>\n\n\n\n<li>Difficulty waking up at the desired time in the morning.<\/li>\n\n\n\n<li>More awakenings during the night.<\/li>\n\n\n\n<li>Poorer overall quality of sleep.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>\u201cA lack of sleep can induce ADHD symptoms, and having ADHD makes you more likely to experience sleep disturbances,&#8221; says <a href=\"https:\/\/drrebeccajackson.com\/\" target=\"_blank\" rel=\"noopener\">Dr. Rebecca Jackson<\/a>, a chiropractic doctor and brain wellness expert. \u201cA tired brain has difficulty paying attention, recalling information, overriding impulses and controlling emotional reactions. Individuals with ADHD already struggle with one or more symptoms and a lack of sleep only exacerbates these challenges.&#8221;<\/p>\n\n\n\n<p>Quality sleep is a necessity for productivity and overall well-being.<\/p>\n\n\n\n<p>\u201cResearch has shown that shifts in sleep and wakefulness patterns for someone with ADHD can come from differences in the timing and amount of natural melatonin being released, setting the brain&#8217;s pattern of sleep and wakefulness,&#8221; Jackson says.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Natural Melatonin in People With and Without ADHD<\/h2>\n\n\n\n<p>Everyone&#8217;s body makes melatonin naturally. Darkness prompts the pineal gland to produce melatonin at night. However, behavior impacts whether melatonin production is successful.<\/p>\n\n\n\n<p>Light causes the natural production of melatonin to stop, which means the circadian rhythm and the sleep-wake cycle of the body go unsynchronized and interfere with the sleep transition.<\/p>\n\n\n\n<p>And humans often interrupt natural darkness with unnatural light \u2014 especially from the overuse of mobile phones and tablets at night. These devices produce blue light than interrupts that darkness and can affect sleep.<\/p>\n\n\n\n<p>And, in adults with ADHD, the natural production of melatonin gets interrupted in additional ways.<\/p>\n\n\n\n<p>\u201cThere is a substantial association between ADHD and delayed sleep phase disorder, a circadian rhythm sleep disorder prevalent in approximately 73 to 78% of individuals with ADHD,&#8221; says Wu. \u201cIndividuals with circadian rhythm sleep disorders often experience a delay in the natural production of melatonin, leading to difficulty falling asleep at conventional bedtimes.&#8221;<\/p>\n\n\n\n<p>The result: The alteration in melatonin secretion can result in a shifted sleep phase.<\/p>\n\n\n\n<p>That means that people:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>may feel more alert in late evening.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>face challenges in being able to wake up early.<\/li>\n\n\n\n<li>often have lower quality and duration of sleep.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Wu says experts still don&#8217;t know why people who have ADHD and circadian rhythm sleep disorders have a more difficult time falling asleep than people without such difficulties. One scientific theory, he says, is the brain&#8217;s synapses have a reduced responsiveness to melatonin.<\/p>\n\n\n\n<p>When this responsiveness to melatonin is low \u2014 even if melatonin levels are adequate \u2014 the neural response may be subdued. As a result, this potentially \u201cimpacts the regulation of sleep-wake cycles and circadian rhythms, leading to difficulties in initiating sleep or maintaining regular sleep patterns,&#8221; Wu says.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pros and Cons of Melatonin Supplements for the ADHD Brain<\/h2>\n\n\n\n<p>Even though melatonin is a natural element in the body, melatonin supplementation isn&#8217;t for everyone. It&#8217;s critical to consult with a doctor to discuss appropriate dosage and timing, especially if you take medication for ADHD or other conditions.<\/p>\n\n\n\n<p>\u201cMelatonin is often taken in excessive amounts and at incorrect times,&#8221; says Wu.<\/p>\n\n\n\n<p>That can impact restfulness and cause grogginess upon waking, he says.<\/p>\n\n\n\n<p>Also, as with any supplement, there are pros and cons to melatonin and how it affects the ADHD brain.<\/p>\n\n\n\n<p>Here are some benefits to taking melatonin supplements if you have ADHD:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2022 Helps shift sleep schedules<\/h4>\n\n\n\n<p>Melatonin supplementation is effective in shifting sleep schedules for people with ADHD. If you stay up too late, melatonin could help fix this daily pattern.<\/p>\n\n\n\n<p>\u201cIf your sleep struggle involves challenges with falling asleep, melatonin is a low-risk option that may reduce this time and increase the time spent sleeping,&#8221; says Jackson.<\/p>\n\n\n\n<p>Melatonin can shift the time a person goes to sleep forward by approximately 1.5 hours.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2022 Can be especially effective with light therapy<\/h4>\n\n\n\n<p>Melatonin taken at a low dose in late afternoon or early evening combined with light therapy early in the day can advance sleep schedules and shorten sleep onset for those with ADHD and circadian rhythm disruption, Wu says. Bright light therapy used consistently first thing in the morning has shown to improve shifting sleep patterns, signaling to the brain that it is time to be awake and resetting circadian rhythms of sleep and wakefulness, Jackson says. Some research shows the combination of melatonin and light therapy can be more effective than melatonin supplementation alone.<\/p>\n\n\n\n<p>Here are some disadvantages to melatonin supplementation for people with ADHD:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2022 Some side effects<\/h4>\n\n\n\n<p>Melatonin is generally considered low risk for side effects, but that doesn&#8217;t mean they&#8217;re non-existent. Jackson says common side effects include daytime sleepiness, headaches, nausea and<br>dizziness.<\/p>\n\n\n\n<p>\u201cLess common but more severe side effects include reports of <a class=\"wpil_keyword_link\" title=\"depression\" data-wpil-keyword-link=\"linked\" href=\"https:\/\/adhdonline.com\/depression\/\">depression<\/a>,&#8221; Jackson says,<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u2022 Inconsistent results<\/h4>\n\n\n\n<p>Melatonin can be helpful for some people with ADHD, but it does not always deliver the same results. Though the sleep aid can shorten the time it takes to fall asleep and increase the total time spent asleep, its effects are inconsistent across multiple studies and classified as \u201cpreliminary evidence,&#8221; says Jackson.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Are Melatonin Supplements for Everyone?<\/h2>\n\n\n\n<p>Sleep issues are common \u2014 in people with and without ADHD. Sleep issues can be a symptom and side effect of ADHD, and can exacerbate other ADHD symptoms.<\/p>\n\n\n\n<p>For many, taking melatonin supplements can deliver good results.<\/p>\n\n\n\n<p>But melatonin is not a cure-all for sleep issues. And, as with all over-the-counter supplements, you should take melatonin only after you&#8217;ve discussed it with your doctor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Melatonin can help adults with ADHD improve sleep, but it&#8217;s important to weigh the pros and cons and consult with a doctor for proper dosage and timing.<\/p>\n","protected":false},"author":8,"featured_media":35211,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[11,21,55,157],"content_type":[39],"class_list":["post-35075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-adhd","tag-mental-health","tag-sleep","tag-therapy","content_type-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/posts\/35075","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/comments?post=35075"}],"version-history":[{"count":0,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/posts\/35075\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/media\/35211"}],"wp:attachment":[{"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/media?parent=35075"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/categories?post=35075"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/tags?post=35075"},{"taxonomy":"content_type","embeddable":true,"href":"https:\/\/adhdonline.com\/wp-json\/wp\/v2\/content_type?post=35075"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}