In This Issue . . . 

In our featured article, "ADHD and Sleep Problems in Adults End the Nightmare with this New Research," ADD CrusherTM Alan Brown discusses how ADHD impacts sleep, especially for ADHD adults. Not only do they have more difficulty falling to sleep at night, but they also find themselves unable to stay awake during the day. Read Alan's article and learn some ways to overcome sleep challenges, not only for those with ADHD, but for anyone struggling with sleep issues. 

Our Guest Writer article is by Jodi Sleeper-Triplett, entitled "The Fundamentals of Coaching Young People - The Coach Does Not Control the Coaching Plan." Jodi gives us her insight on the coaching process and provides questions to help set the goal in coaching. Read her article to find out why she says it is not the coach who controls the coaching plan.  

Would you have heart bypass surgery without being tested to make sure it isn't something like G.E.R.D.? Then, why would you get an ADHD diagnosis without taking any objective or biological tests? Watch our interview, entitled "ADHD Diagnosis: It's not Just a Subjective Process Anymore," with Dr. Kenneth Pages on Attention Talk Video.    

Does PTSD compromise the prefrontal cortex? Find out in our interview, "ADHD and Post-Traumatic Stress Disorder," on July 3, 2013, as Dr. Charles Parker answers the question.

If you have an ADHD teen heading off to or already in college, do you ever wonder what it costs to hire an ADHD coach for your student? In our show on July 10, 2013, Robert Tudisco of the Edge Foundation gives us the answer and more. The show is entitled, "ADHD: You Can't Go Off to School with Them, But We Can."

Be sure to check out our July 17 interview with Kirsten Milliken entitled "Play and ADHD: Everybody Needs to Play," to find out what role play has on ADHD. And be sure to schedule time to hear Dr. Charles Parker as he quizzes Jeff Copper around having a coach as part of an ADHD treatment plan on July 24 in our upcoming show entitled, "Why a Coach on an ADHD Treatment Team?"  

ADD Coach Academy Find a Coach 

ADHD Diagnosis: It's Not Just a Subjective Process Anymore     

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College Admissions Essays Advice in 90 Seconds

Using the Summer to Start College Applications:  School is out for the summer and while rising seniors may be under the impression that they won't have to write another essay until the fall, they may want to think again. Summer is the best time to begin working on college admission essays when students' schedules are typically less busy.

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Brought to you by
the Edge Foundation  

ADHD and Sleep Problems in Adults: End the Nightmare with this New Research  by Alan Brown of ADD Crusher^TM

As we head back to school and work, and supposedly get back into our routines and daily "rhythms," there's one routine/rhythm we adult ADD'ers never seem able to dance to. Sleep. Research indicates that ADHD can cause sleep problems in adults. Sufferers are more likely to have sleep abnormalities, a harder time getting to sleep - and a harder time staying awake during the day, especially if we are not being sufficiently stimulated - which we, um, rarely are. And getting less sleep than non-ADDers adds to an already overwhelmed and scattered mind, for a bucketful of bad brain - not something we want to carry into the study hall or the conference room.  

Recent News about ADHD and Sleep Problems in Adults  

A few things conspired to make this topic a must-write-about-now...  

First, ADDitude magazine did a quick-tips article on it.  

Then I heard a piece on NPR about sleep and study habits (great Back2School info here).  

And then, sure enough, Attention Talk Radio had an archived show about ADHD and sleep with Roberto Olivardia, Ph.D., of Harvard Medical School. Mr. Know-It-All (in a good way).  

I'll share a few natural remedies for ADHD and sleep problems in a moment. But first, let's make sure we know the extent of the problem here:  

• First, simply put, it exacerbates our ADHD symptoms, including inattention, hyperactivity, moodiness...irritability.
• It decimates performance: Just 1 hour of sleep loss 3 nights in a row significantly affects performance on tests. Assume ditto decimation for us in the workplace.  
• Insufficient sleep lowers metabolism, increases appetite and thereby makes us more susceptible to weight gain/obesity. Sleep deprivation cranks up a hormone called lectin, which holds on to body fat.  
• Oh - and sleep problems can be SO severe as to actually impersonate ADHD and result in an incorrect diagnosis of ADD. So, um, maybe I'm not...Nah. I am.  

The scientists haven't figured out exactly why, but we ADHD adults typically have a hard time slowing down our brain at night, which is a key for falling asleep. And then, we're more likely to have restless leg syndrome, sleep-walking and -talking. We're even hyperactive sleepers, people! Not a happy contrast with the JOYS of sleep and its fabulous rewards of clarity, contentment and sanity.  

Some Natural ADHD Remedies for Crappy Sleepers  

When other people are winding down and feeling sleepy, we ADDers are starting to wind UP! Our circadian rhythms are programmed differently, so instead of winding down at 10p, we're firing up a bunch of thoughts, worries, ideas, etc. It's OK, there's hope. In Video I, Way 1: Feed Your Brain, I lay out four simple sleep helpers, which are mixed in below with a few more good ones... 

 

1. No Media 1+ Hours Before Bed: UNPLUG!!! Get off of media earlier in the evening - at least 1-2 hours. Might be hard, but think of it this way: the add brain is like a lawn mower and has momentum making it difficult to just shut it off. PLUS, research shows that the rays emitted from e-devices tricks our brain into thinking it's daytime.  
2. Medication Conservation: While some claim that their stimulant meds actually help them get to sleep (perhaps by allowing them to focus their mind on falling asleep), we have to remember what meds might still be swimming around in our veins from the day time. For instance, I don't use sustained-release meds for this reason. When I'm done working, I want to be done chirping.  
3. A Visit from the Protein/Dairy Fairy: Get a little sprinkle of serotonin and melotonin from cottage cheese or warm milk before bed.  
4. Get the Caffeinne Out: Even small amounts - even early in the day - can affect our ability to fall asleep. You don't have to go decaf, but know that I won't judge you if you do (I do a 5-shot decaf latte, and I'm proud). Everyone talking about ADHD and sleep problems in adults warns against caffeine.  
5. Get Tested: If you're waking up in the morning and feeling tired or like you never slept, you should absolutely check for snoring/sleep apnea - not breathing in enough oxygen. But even if that's not the issue, only a professional sleep test can give you reliable data on something correctable like a breathing issue.  
6. Make Bedtime Routine a Routine: You have to train your brain to know it's time...to...wind...down. Change into bed clothes earlier. Turn down lights earlier. Take a quick bath. Turn on some ambient/white noise. Whatever the routine...do it routinely...every night.
7. Set a Bedtime Alarm: That's right - set an alarm for the same time every evening that reminds you it's time to shut the TV...laptop...knitting bag...book.  

I regard sleep as absolutely foundational. And I'm more convinced of it after this recent batch of reading/listening. Sufficient sleep gives the brain a chance to perform at peak ability; insufficient sleep sends it spinning even more out of control. The articles mentioned here will give you more in dept information about ADHD and sleep problems in adults. Every other alternative treatment or solution you put into play will have exponentially more impact if it's done on top of a better night's sleep. Now, go to your room!  

--Crusher

If this blog post was of even of modest interest to you...then you'll go freakin' crazy for ADD Crusher^TM Videos & Tools. Give them a look-see. Try 'em. No like? Money back.

Article originally appeared on ADDCrusher.com and is reproduced with permission.   

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