Tag Archives: sleep

melatonin

Melatonin and ADHD




NATURAL BODY HORMONE

Our body naturally produces the hormone, melatonin, in the pineal gland located in the brain base. It regulates the circadian rhythm – our body’s biological clock that controls daily wakefulness and sleep cycle. Secretion increases with darkness to calm and induce sleepiness. Production dwindles as daylight emerges and cortisol, the waking hormone, takes over.

Children generally have higher levels of melatonin than adult at night times. However, levels dwindle as we age. Thus, we see older adults needing less and less number of hours of sleep as they age.

SLEEP DISORDERS and ADHD

Sleep disorders are common in children with ADHD. Initially, it was thought to be the side effects of ADHD medication. Studies later conclude that 30-40 percent of children with ADHD have sleep disorders regardless of whether they are taking medication or not.

It is suggested that children with ADHD has an abnormal metabolism in which their bodies do not produce enough melatonin at night. Chronic stress can also affect production and secretion of the hormone.

HOW DOES IT WORK?

Melatonin calms and induces sleepiness, helping to fall asleep faster, increasing the length of time staying asleep and increasing daytime alertness.

My 10-year-old daughter seems to be tired all the time. She is always falling asleep in short car rides (5-10 minutes). She can sleep for over 10 hours if she is given the time and allow to do so. I suspected that she must be not sleeping well. She always wakes up still tired even after 10-12 hours of sleep.

One night I decided to let her try melatonin. She fell asleep a lot quicker than usual, without the usual tossing and turning and wanting to play more. We tried this for about a week. Some days, she can actually wake up on her own in the morning, which is unusual. Besides, she is able to verbalize that with the supplement she can “organize” her thoughts better during the day. My reaction was “Wow”, that was quite some interpretation and observation.

My daughter used to move around a lot in the bed when she sleeps. But recently she told me that she notices that she is “staying in the same spot” when she sleeps now.

SUPPLEMENTATION

Because there is no established guideline or recommendation, it is generally prudent to start low and slow. For young children, start with a dose as low as 0.3 mg/day or less, and increase slowly until you see some positive results.

In adults, 3 mg is usually considered a safe place to start. Although research shows that a dose of up to 10mg is safe, it is best to proceed with the same caution.

Take the supplement 30-60 minutes before going to bed. I usually have my daughter takes hers while she is brushing her teeth before bed. I give her 1.5mg (one half of a 3-mg pill) at night several times a week, not every night.

Other side effects that have been reported are vivid dreams and nightmares. If your child experiences any of these consider decreasing the dose or discontinuing the use.

Some people may also experience stomach cramps, headaches, irritability, and dizziness.

POTENTIAL DRUG INTERACTION

If you are taking any of the following medications, please consult your physician and/or pharmacist before you start taking melatonin.

• Antidepressant

• Antipsychotic

• Anticonvulsant

• Blood pressure

• Beta blocker

• Anticoagulant

• Interleukin-2

• Steroids

• Immunosuppressant




Why We Need 8 Hours of Sleep a Night?

I’m a night owl…I feel most energize at night. But that has to end.

We are always told “you need to sleep 8 to be great!” At least that’s what they told us in the Army.

Recently I went to a conference, “Pharmacy in the Kitchen” by Dr. Micheal Lara, M.D.

And it is during this conference that I learned about the reason why we need to sleep for 8 hours. Not just for us adults, but more importantly our kids.

Typical 8-hour Sleep Cycle

So there are 4 stages of sleep. Most of us goes through stages sleep. These stages progress cyclically from 1 through REM then begin again with stage 1. A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting between 5 to 15 minutes. The first sleep cycles each night have relatively short REM sleeps and long periods of deep sleep but later in the night, REM periods lengthen and deep sleep time decreases.

The first half of the 8-hour sleep cycle, our body is in the deepest sleep. This is where our body does all the repairs and recovery from the damages sustain throughout the day. It is also this deep sleep cycles that provides the anti-inflammatory benefits of sleep.

So I guess daytime nap would count for this anti-inflammatory sleep cycle.

Then, the second half of your sleep cycle is just as important. Instead of having deeper sleep, your body is experiencing longer and longer REM cycle sleep as the night progresses.

The REM cycle is when your brain consolidates your short-term memories during the day into long-term memory.

Kids, this is the reason why you need to go to bed early and get full 8 hours of sleep every night.

Everything you learn and experience during the day will become permanent memory in an 8-hour sleep cycle.

So don’t miss out.