In this part two, we focus on Adults Sleep Difficulties as well as sleep problems in Adults with ADHD. Good sleep is essential for both physical health and emotional wellbeing. It helps us feel energized, stay focused, and handle daily challenges. When sleep problems, like insomnia, persist, they can lead to physical and emotional issues for both adults and children. Some of the types of sleep disorders: • Trouble falling asleep • Waking up in the middle of the night and not being able to fall back asleep • Sleeping too much • Sleepwalking • Insomnia caused by medical conditions or medications • Sleep apnea or breathing difficulties • Irregular sleep patterns • Several other forms of sleep disorders Common Sleep Problems in Adults and with Adults with ADHD Problems of insomnia in adults often linked to psychological disorders like major depression, chronic anxiety, panic attacks, phobias, restless leg syndrome and difficulty managing stress. Good sleep can improve concentration, mood, and energy levels. Poor sleep, however, can lead to serious health problems like hypertension, heart issues, and emotional or physical fatigue. By addressing the underlying causes of sleep problems and implementing healthy sleep habits, both adults and children can experience better rest and an improved quality of life. Stress Factor We all know that stress can take a toll on both our body and mind, but did you know it can affect brain chemistry and electrical connection too? When stress becomes overwhelming, it may lead to emotional difficulties such as anxiety and depression. But there is hope! A good night’s sleep can help your brain heal, balancing the chemicals and other functions that keep you calm and focused. Why Good Sleep Matters Quality sleep can: • Improve focus and concentration • Leave you feeling refreshed and energized • Help you manage daily challenges with ease • Boost your mood and happiness • Reduce anxiety The Risks of Poor Sleep When don’t get enough sleep, it can lead to serious health problems such as: • Hypertension • Heart issues • Hormonal imbalances • High cholesterol • Certain types of diabetes • Inflammation, which can trigger a range of medical issues • Chronic depression or anxiety • Fatigue, both physically and emotionally • Impulsive behavior Adults with ADHD Children who are not treated with ADHD as a child are prone to carry this problem and most symptoms of childhood ADHD to their adulthood. Some of their difficulties are same as the children with ADHD which cause difficulties in their adult life in many forms. Adults with ADHD tend to have difficulty with: Attention, focus, memory Fidgeting Depression Anxiety Insomnia Career difficulties Alcohol and Substance abuse Marital difficulties Mood swing Anger Restlessness impulsivity Emotional Dysregulation Often intrude in others conversation Poor Organization Difficulty waiting Poor self-confidence and feel inadequate Depression and Anxiety: A Common Pair Depression and anxiety often go hand-in-hand. If you experience one, you’re more likely to experience the other to some degree. When stress goes unchecked, it can grow into these larger mental health challenges, which can become chronic if not addressed within a few months to a year. What Causes Depression and Anxiety? Depression and anxiety often stem from how we process thoughts which in fact is reflected from our personality type. Some people’s thought patterns lead them to feel more anxious or depressed, while others may feel happier. Every person is different, much like siblings who grow up in the same home but have their own unique personalities. Tips for Increasing Happiness and Lowering Anxiety: • Replace negative thoughts with positive, rational ones. • Embrace challenges as opportunities for growth. • Exercise regularly to boost “happy hormones” like endorphins. • Maintain a consistent sleep schedule. • Share your happiness with others. • Stay active and move forward with a positive attitude. How to Improve Sleep in Adults: • Stick to a regular sleep schedule. • Aim for at least 8 hours of sleep each night. • Seek help from a psychologist if anxiety or depression affects your sleep. • Set aside time daily for relaxation and reflection. • Avoid eating large meals close to bedtime. • Take a warm bath before bed to unwind. • Regular exercise • Limit caffeine intake in the evening. • Turn off electronics like phones and TVs before bed. • Create a quiet, peaceful sleep environment. • If not allergic, drink a small glass of warm milk before bed for a calming effect. Treating Insomnia in Adults Effective treatment for insomnia often requires a personalized approach. While medications can help in the short term, they may lead to dependency and unwanted side effects. It’s essential to avoid mixing sleep medications with alcohol. Psychological Assessment of Insomnia: Comprehensive psychological assessments including personality assessment can help identify emotional issues like depression and anxiety that may be contributing to sleep problems. Holistic Treatment Options for Insomnia (Without Medication) For Adults: • Psychotherapy: Various types of therapy, including Cognitive Behavioral Therapy (CBT), Behavior therapy and other forms of psychotherapy can address the root causes of emotional distress. • Family Therapy: Family support plays a crucial role in treating insomnia, especially in children. • Biofeedback training: This technique uses different devices to help person to control physical processes like heart rate and muscle tension voluntarily, reducing anxiety and improving relaxation. • Neurofeedback training: It is an EEG form of biofeedback training where persons wear a special headset and control on-screen actions using brainpower affecting their own brain wave to healthy condition. This training can help manage Insomnia, improve Attention, Behavior, Emotion, Cognition and Learning. Children with ADHD, Autism and learning difficulties can benefit from this procedure. • Hypnosis & Systematic Desensitization: Psychologist use these techniques help clients to manage anxiety, and fears that may contribute to sleep difficulties. Wishing you restful nights, and a life filled with happiness and free from anxiety! Dr. Mike Mehrvarz, Ph.D., is a bilingual child and adult psychologist licensed in China. He specializes in assessing and treating adults with ADHD as well as children with special needs, including ADHD. Dr. Mike uses a variety of methods to assess and treat issues such as insomnia, anxiety, depression, fear and panic attack. His treatments include Biofeedback-assisted relaxation training, Neurofeedback EEG training, Systematic Desensitization, Hypnosis, Behavior Therapy, Sand Play Therapy, Art Therapy, Cognitive Behavioral Therapy (CBT), Behavior therapy and Gestalt Therapy. For the convenience of busy families with today’s fast pace life style, we provide our services on weekends and on most holidays, when children are out of school. This helps students and parents to have access to help as soon as possible most effective support they can receive from our multi-facet psychoeducational services.At DMLL, our psychoeducational services are available all year round, both face to face in Beijing at international medical center, at international schools in Beijing and remotely across China. Whether you need help on a weekday or weekend, we’re here to support your child’s learning journey. DMLL Bilingual Psychoeducational ServicesSEN services and support for students with special needsPhonic based Multisensory Learning (MS) TrainingExecutive Functioning (EF) TrainingSocial Emotional Skills (SEL)TrainingShadow Teacher Training Child Emotional Development Training for CaregiversPsychoeducational Assessment Social Emotional AssessmentCounseling, Marriage & Family therapy and Parenting TrainingNeurofeedback & Biofeedback TrainingTeachers and Parents Seminars
