We all know that being comfortable and comfortable in bed after a long day is one of the best feelings. So imagine being huddled under the sheets, trying to sleep, only so that your brain reports several times that it is time to pee. It is embarrassing and can lead to a grandine and a groan in the morning, especially if you have trouble falling asleep.
Typically, Urine production decreases When you sleep, allowing 6 to 8 hours of uninterrupted rest. But if your sleep is sabotaged by needing to pee constantly throughout the night, you probably do not get the rest of the quality you need. Here are simple tips and tricks to reduce your night bathroom trips.
Find out more: These 7 foods can make you feel more asleep at bedtime
What is nocturia?
Nocturia is a medical condition that wakes you up more than once a night to pee. It affects approximately one out of three out of 30 and approximately half of people aged 65 and over.
There is a lot Causes of nocturiaIncluding drinking too much liquid before bed, consuming alcohol or caffeine at night and take diuretic medications. Certain medical conditions – such as bladder obstructions, diabetes and urinary tract infections – can also contribute to nocturia. In other cases, people have no oncturia simply because they have developed a habit of wakeing up and using the bathroom (although they would not necessarily need to go).
How many times is it normal to urinate at night?
The frequency of nocturnal urination will vary from person to person. It is affected by many individual factors, including age, underlying conditions, pregnancy and fluid intake.
Most people should be able to get a full 6 to 8 hours of rest Without waking up to pee, and the experts advise that once per night, it is not necessarily something to fear – especially since it is so based on the individual. However, if you wake up regularly more than onceYou enter the territory of Nocturia, and this could be worrying.
5 habits to help you stop waking up to pee at night
If you are tired (literally) to get up in the middle of the night to pee, the following advice could help. Keep in mind that these are just suggestions and not medical advice. Make sure you talk with a doctor if you are concerned about your night boost.
1. Monitor the consumption of caffeine at night
Research noted that the consumption of caffeinated drinks can increase the need to pee in people with symptoms of hyperactive bladder due to the Caffeine diuretic properties.
If you are frequently urinating at night, you could find some relief by limiting your caffeine intake during the day. In general, experts recommend cutting your caffeine consumption at noon – or at least Avoid caffeine in the second half of the day.
2. Look in pelvic floor therapy
If you have pelvic floor problems, you can also have problems with nocturia or incontinence. In these cases, pelvic floor therapy can help strengthen your muscles, give you more bladder control and prevent leaks.
You can perform basic exercises in the pelvic floor (like Logs) at home. Start by emptying your bladder and lying on your back. Contract your pelvic muscles for three to five seconds, then release and relax for three to five seconds. Repeat the process 10 times.
Alternatively, you can make an appointment in a pelvic therapy clinic near you.
3. Try compression socks
As your day progresses, the liquid accumulates in your legs. When you sleep (and, in the process, raise your legs), your kidneys are starting to treat this liquid, which can increase your need to urinate. A way to prevent this is to improve the distribution of fluids in your body throughout the day so that you don’t have to pee at night.
How can you increase the distribution of fluids? Wearing compression socks during the day promotes better blood circulation and improves traffic, so the liquid is less likely to come together in your legs. Recent research Also shows that this can help treat nocturia.
Find out more: Do you have trouble sleeping? Try this easy tip and better unlock the rest tonight
4. Avoid large drinks after dinner
The minimization of your cash supply before going to bed is another strategy to help you pee less during the night. If possible, do not drink anything for two hours before you fall asleep. It is also a good idea to limit your consumption of drinks in the late afternoon and evening.
It is best to avoid any type of alcohol consumption before bed, but it is particularly important to cut alcohol. Like caffeine, alcohol is a diuretics that makes your body produce more urine, so consuming alcoholic drinks in the evening will probably lead you to urinate more at night.
5. Make a daily nap
When you lie down for a short afternoon rehearsal, your blood circulation will absorb liquid in your body, encourage you to pee when you wake up. Consequently, you may need fewer night trips to the toilet, because you’ve already got rid of some of the liquids that you usually expel at night.
In addition to that, naps can help you feel more refreshed if you sleep badly the previous night because of your nocturia. To get the most out of your nap, keep it at a maximum of 20 minutes and aim to take it earlier during the day.
Security risks for the elderly
The higher the age, the more common the nocturia, with 70% of people over 70 be affected.
One of the main concerns of nocturia in the elderly is the increased risk of falling or hip fracture while navigating in the dark towards and from the bathroom. Research indicates that a large percentage of falls by the elderly Performs at night in the bathroom.
It is important – in particular for the aging of the population – to have a clear path to the toilet with appropriate lighting and a mobile phone or a device to report any fall in the event of an emergency in the bathroom.
Find out more: Best Intelligent Home and Safety Apparators for Aging in place
When should you see a doctor?
If you have tried these tips and wake up to pee several times a night, contact your doctor. You should also see a healthcare professional if your night bathroom trips are causing serious distress to you, by ruining the quality of your sleep or if you have other uncomfortable urinary symptoms.
Your doctor can help determine what triggers your nocturia – whether it is an underlying medical condition, a side effect of drugs or a lifestyle factor. Once they have determined the cause, they can recommend the appropriate treatment, which could include behavioral changes, exercises or medicines.
