487- How Seasonal Affective Disorder Uniquely Affects People with ADHD
Jan 27, 2024
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J.J. Sandra Kooij, an expert in seasonal affective disorder and ADHD, discusses the relationship between SAD and ADHD, the impact of genetic factors and light exposure on sleep patterns, and the connection between SAD and screen addiction. The podcast also explores the effects of SAD on teenagers and women with ADHD, potential treatments like light therapy and melatonin, and the connection between ADHD and restless leg syndrome. Overall, it provides valuable insights into how SAD uniquely affects people with ADHD and offers possible solutions.
Seasonal Affective Disorder (SAD) disproportionately affects individuals with ADHD due to their genetic makeup and late sleep patterns, and treatment options include light therapy and melatonin supplements.
ADHD individuals tend to have late sleep patterns, which can result in fatigue, impaired cognitive function, and mood changes, and interventions to address these patterns include adjusting bedtime, practicing good sleep hygiene, and implementing light therapy.
Deep dives
The Impact of Seasonal Affective Disorder on People with ADHD
Seasonal Affective Disorder (SAD), also known as winter blues, is a type of depression caused by shorter daylight hours in colder months, resulting in a decrease in serotonin levels. SAD disproportionately affects individuals with ADHD, who already tend to have late sleep patterns due to their genetic makeup. The late sleep phase experienced by those with ADHD can lead to various problems, including sleep deprivation, decreased cognitive functioning, mood changes, and increased appetite. The overlap between symptoms of sleep deprivation and ADHD suggests that sleep depth may contribute to the severity of ADHD. Sleep disorders such as insomnia, sleep apnea, restless legs, and periodic limb movement disorder are more common in ADHD individuals. Treatment options for these sleep disorders depend on the specific condition and may include chronotherapy, cognitive-behavioral therapy, medication, weight loss, or the use of light therapy. Additionally, late sleep patterns and SAD are closely connected, as SAD often occurs in late sleepers. Light therapy, especially when used in the morning, can effectively treat SAD and help regulate sleep patterns. Melatonin supplements may also be used to advance the sleep-wake cycle. It is crucial for individuals with ADHD to establish good sleep hygiene practices, like limiting screen time before bed, maintaining a consistent sleep schedule, and maximizing exposure to natural light. By addressing sleep disturbances, individuals with ADHD can improve their overall well-being and potentially reduce the severity of ADHD symptoms.
The Relationship Between Late Sleep and ADHD
Research indicates that individuals with ADHD tend to have late sleep patterns, with sleep onset often occurring after midnight. Late sleepers experience a delay in various timed processes, including circadian rhythm, body temperature, melatonin secretion, hormonal secretions, and more. Chronic late sleep results in a lack of quality sleep and can lead to fatigue, impaired cognitive function, increased appetite, and mood changes. Genetic factors contribute to the late sleep phase experienced by individuals with ADHD, making it a trait rather than just a consequence of behavior. Interventions to address late sleep patterns in ADHD individuals include adjusting bedtime to align with the 24-hour light-dark cycle, practicing good sleep hygiene, using low-dose melatonin supplements, and implementing light therapy in the morning. By optimizing sleep timing, individuals with late sleep patterns can improve their overall functioning and potentially reduce ADHD symptoms.
Recognizing the Symptoms and Impact of Winter Depression in ADHD Individuals
Winter depression, also known as Seasonal Affective Disorder (SAD), significantly affects individuals with ADHD. It is characterized by low mood, sleep problems, low energy, and increased appetite during the autumn and winter months. SAD prevalence is higher in individuals living at higher latitudes, where daylight hours are reduced. Females with ADHD are four times more likely to experience winter depression compared to males. Late sleep phase, another common feature in individuals with ADHD, is closely connected to winter depression. The use of light therapy, such as light boxes or specialized glasses, can effectively treat SAD and improve mood and energy levels. It is important to differentiate SAD from other depressive disorders and seek appropriate treatment. Light therapy should be started after experiencing two weeks of low mood and other symptoms, and it should be used consistently for a specific duration. Other strategies to manage SAD include maintaining good sleep hygiene, implementing structured daily routines, and considering lifestyle changes like minimizing the use of sunglasses during the day.
The Link Between Sleep Disorders and ADHD
ADHD individuals commonly experience various sleep disorders, including delayed sleep phase syndrome, insomnia, restless legs syndrome, sleep apnea, and periodic limb movement disorder. The high prevalence of these sleep disorders in ADHD suggests a strong connection between them. Restless legs syndrome and periodic limb movement disorder are particularly prevalent in individuals with ADHD. These sleep disorders can exacerbate ADHD symptoms and lead to issues such as difficulty falling asleep, maintaining sleep, or experiencing restful sleep. The treatment for each sleep disorder varies, ranging from chronotherapy and cognitive-behavioral therapy for delayed sleep phase syndrome and insomnia, to medication, weight loss, and devices for sleep apnea. It is crucial to identify the specific sleep disorder present in each individual with ADHD in order to provide targeted treatment. Managing sleep disorders can significantly improve ADHD symptoms and overall well-being.
Seasonal affective disorder (SAD) is a type of depression that takes hold during the dark winter months — and these “winter blues” are more common among people with ADHD. Learn about SAD symptoms and treatments from J.J. Sandra Kooij, M.D., Ph.D.
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