Timothy Culbert, MD, IFMCP

[Read Part 1 of this series for more on melatonin and its relationship with ADHD.]

First: Is Melatonin Safe? 

I've found melatonin to be quite helpful for kids and teens with ADHD for both sleep onset and sleep maintenance issues. However, some concerns have popped up about kids and teens using melatonin for long periods of time (more than 6 months) or at high-doses. However, little has been substantiated through research studies. 

A recent systematic review of 13 RCTs assessed the safety and efficacy of melatonin for pediatric patients with ND disorders (e.g, ADHD and Autism). Studies included a total of 632 children who took either regular melatonin or controlled release melatonin. The review found that:

• Kids who took the melatonin fell asleep faster and slept longer compared to those given a placebo pill (Abdelgadir).
• No major side effect concerns were apparent in any of the studies.

Second: How Should You Use...

 Timothy Culbert, MD, IFMCP

Good [and bad] Sleep Is Contagious 

Creating a culture of healthy sleep in a household requires a “whole family” behavioral approach to sleep. That means you'll need everyone in your home to opt-in to healthy sleep hygiene practices.

• Sleep hygiene refers to sleep practices (I call them routines and rituals) that are conducive to sleeping well on a regular basis.
• Sleep routines and rituals are done at the same time and sequence each night as a way of winding down and giving your mind and body time and cues to move into a more calm and quiet mode to ease the transition into sleep.

No matter if your family consists of just you, twelve cats, or lots of humans, you'll want to consider all the beings and environmental influences that can be optimized for sleep. Short-term assists like melatonin can be helpful, but it's really the establishment of healthy sleep practices that bring the lasting benefits. 

Some of the...

 Timothy Culbert, MD, IFMCP

The Connection Between ADHD and Sleep 

Many of the same brain regions that regulate sleep and arousal also control attention. You've likely felt that firsthand when trying to focus on a task after a rough night of [no] sleep. It's a losing battle.

The relationship between ADHD and sleep is becoming more clear as new research has identified that:

• Between 55 and 75% of kids and adults with ADHD also suffer from sleep related issues.
• Even just a little sleep deprivation can lead to mental fog, inefficiencies, and can mimic the symptoms of ADHD.
• The symptoms of insomnia and ADHD may be related to the dysregulation of the 24-hour clock (AKA your circadian rhythm). 

Though not always done in usual care, it's vital that sleep issues are explored in any child, teen, or adult with complaints of inattention, impulsivity, or hyperactivity. If you're a patient or parent who can relate, don't be shy to bring up the topic of sleep with your...

If you’re in fight or flight stress mode, your body is preparing you for brief, intense bursts of activity, followed by periods of recovery. We are wired for this, and as children we did it all the time. Consider adding occasional brief, intense bursts of movement to your weekly routine. This practice has many benefits.

The Benefits of HIIT

For instance, it can:

• Improve weight loss, especially for that hard-to-lose abdominal weight.
• Raise your metabolic rate for 24-48 hours, burning calories long after you’ve exercised.
• Improve hormone levels, including cortisol, testosterone and human growth hormone.
• Protect against adult-onset diabetes.
• Boost energy, focus, and performance.
• Help slow the aging process.

How to move quickly with interval training:

1. Choose any activity you like that can be done intensely in brief spurts (20-30 seconds is enough). Good options include walking or running, biking, rowing, using a treadmill or elliptical trainer, swimming, calisthenics, or...

By, Elly Hollenhorst

200-Hour Yoga Alliance Certified Teacher

Practice this 5-pose restorative yoga sequence to find calm, connect inwards, and refocus. This sequence can be practiced anytime; upon waking, during your lunch break, or before bed.

Props

• A yoga mat or other comfortable surface.
• Pillow or blanket(s).

Instructions

1. Once you are comfortable in each posture, close your eyes and focus on your breath.
2. Remain as still and unmoving as possible.
3. Let gravity do the work. Do not pull your body into the positions.*
4. Rest in each pose for 1-5 minutes resulting in a 5-25 minute practice, depending on how much time you have available. It is helpful to use a timer.

*If a posture feels painful, find another position to better suit your body's needs.

Child's Pose

Spread your knees as wide as the mat, bring your big toes to touch. Reach your arms out far in front of you. Rest your forehead on the mat. Let gravity guide your hips towards your heals.

Optional: You can bring a...

By Elly Hollenhorst

“Eat food, not too much, mostly plants.” -Michael Pollan

Nutrition can be quite confusing, but it doesn’t need to be. Focus on eating a wide variety of whole plant foods and don’t worry about being perfect. The latter advice is key, especially when transitioning from a processed food- or animal product-laden diet to a more health-promoting, plant-based diet--keep yourself successful by celebrating your journey and your progress rather than your perfection. Just as Dr. Henry Emmons recommends to acknowledge your moments of happiness amplify your joy, I can strongly attest to that same principle applying towards acknowledging your feelings of success and pride in your progress.

I believe knowledge is empowerment, and that is no less true for nutrition. Let’s briefly dive into the what and why behind eating plants and provide you with the best scientific resources to make you feel confident on your journey to eating...

By Henry Emmons, MD

“Life is short. Stay awake for it.” Caribou Coffee nailed it with that promotional tagline. It’s funny, memorable and a widely shared sentiment. If we want to get the most out of life, if we don’t want to miss anything, caffeine offers a safe, legal and increasingly pleasurable way to feel more enlivened.

I have nothing against caffeine. In fact, I personally love it. I’ve given it up several times over my life, thinking it might have negative health effects on me. But each time I’ve come back to it, finally accepting that I just plain enjoy it. I like the effect it has on me, the flavor, the ritual and the communal nature of sharing a cup of coffee with someone.

I believe that the research on the health effects from caffeine come out mostly on the side of it having an overall positive impact on health. It’s a legal stimulant. It can temporarily improve energy, focus, even mood. So long as it is not used in excess, it...

Hooray! It's National Puzzle Day!

Press the play button on the video above to try the Affirmation Scramble. There are four affirmations to solve and they move pretty fast. Press play again [and again] until you have all four solved.  

Puzzles can help calm stress, improve focus, and boost mood. How?

Here's one reason: Successfully completing a puzzle requires single tasking (vs. multitasking). Single tasking means that one task is focused on and completed at a time. Single tasking is soothing for the brain and body, whereas chronic multitasking can elevate cortisol and decrease mental sharpness and memory.  

Want more single tasking in your life? Try our Single Task Challenge!

 By Tim Culbert, MD

Hemp, Marijuana, CBD, and THC... what's the difference? Can any of them help with anxiety? Depression? Do they make you high? Learn the basics below so that you can decide if any are right for you.

A Trip Down Memory Lane: Hemp, Marijuana, CBD, and THC

Cannabis is thought to be one of the oldest domesticated crops. Throughout history, humans have grown different varieties of cannabis for industrial and medical uses. These sturdy plants were grown by early civilizations to make a variety of foods, oils, and textiles. These plants were bred with other plants with the same characteristics, leading to the type of cannabis we now know as hemp.

Other varieties of the cannabis plant were identified as psychoactive (causing euphoria or the “high” experience) and were bred selectively for medical, recreational, and religious purposes. This led to unique varieties of cannabis that now known as marijuana.

While hemp and marijuana are both...

 By Tim Culbert, MD

Adaptogens and nervines have gained popularity as options to support resilience in body and mind, and there’s growing evidence that they’re fit for the job. These substances are generally well-tolerated and can help your body and mind adapt more skillfully when faced with stress. 

What are Adaptogens?

Adaptogens are typically plant-derived substances that work to balance your body and mind. You may also hear them called “adaptogenic herbs.” These substances can help your body adapt to physical, chemical, environmental, and emotional stress; and can also exert a normalizing effect on bodily processes.

Adaptogens Can Help:

• Increase blood flow in the central nervous system.
• Increase the release of helpful brain chemicals such as nerve growth factor and BDNF.
• Modulate brain waves.
• Support neuroplasticity.
• Boost the production of neurotransmitters.
• Prevent cell damage.
• Eliminate toxins.
• Balance the stress response of the adrenal...