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We’ve all had that unwanted experience: waking up in the middle of the night, realizing you have to pee, trying to get back to sleep, and finally giving up until your bladder stops screaming at you. However, when this experience becomes so repetitive that it constantly stops you Get good sleepYou may have a medical condition called nocturia.
Fortunately, there are some simple lifestyle changes you can make to prevent yourself from getting up in the middle of the night to use the bathroom. But if that doesn’t work, we also discuss the right time to make an appointment with your doctor.
What is nocturia?
Urinating during the night It is a medical condition that causes you to wake up more than once a night to urinate. It affects an estimated one in three adults over the age of 30 and about half of people aged 65 or over.
there are many Causes of night urinationIncluding drinking plenty of fluids before bed, consuming alcohol or caffeine at night and taking diuretic medications. Some medical conditions — such as bladder obstruction, diabetes, and urinary tract infections — can also contribute to nocturia. In other cases, people experience nocturia simply because they have developed the habit of getting up and using the bathroom (even though they may not necessarily need to go to the bathroom).
How many times is it normal to urinate at night?
The frequency of nocturia varies 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 full 6 to 8 hours of rest Without getting up to urinate, experts advise that once a night is not necessarily something to worry about – especially since it depends on the individual. However, if you wake up regularly More than onceYou are entering the urination area during the night, and this may be a cause for concern.
5 habits that will help you stop waking up to urinate at night
You’ll need to pay close attention to what you drink and when you drink it before bed.
If you’re tired (literally) of waking up in the middle of the night to pee, the following tips may help. Keep in mind that these are just suggestions and not medical advice. Be sure to talk to your doctor if you’re concerned about using the bathroom during the night.
1. Monitor your caffeine intake at night
research found that drinking caffeinated beverages can increase the need to urinate in people with symptoms of overactive bladder due to: Diuretic properties of caffeine.
If you urinate frequently at night, you may find some relief by limiting your caffeine intake during the day. In general, experts recommend Cut your caffeine consumption By noon – or at least Avoid caffeine In the second half of the day.
2. Seek pelvic floor treatment
If you have pelvic floor problems, you may also have problems with nocturia or urinary incontinence. In these cases, pelvic floor therapy can help strengthen your muscles, give you more bladder control and prevent leaks.
You can perform basic pelvic floor exercises (eg cones) at home. Start by emptying your bladder and lying on your back. Contract your pelvic muscles for 3 to 5 seconds, then relax and hold for the same amount of time. Repeat the process 10 times.
Alternatively, you can book an appointment at a pelvic therapy clinic near you.
Pelvic floor therapy can be helpful for bladder-related medical conditions.
3. Try compression stockings
As you go about your day, fluids accumulate in your legs. When you go to bed (and in the process, raise your legs), your kidneys begin processing this fluid, which may increase your need to urinate. One way to prevent this is to improve the distribution of fluids in the body throughout the day so that you do not have to urinate as much during the night.
How can you enhance fluid distribution? He wears Compression socks During the day it promotes better blood flow and improves circulation, making it less likely that fluid will collect in your legs. Recent research It is also shown that it may help treat nocturia.
4. Avoid large drinks after dinner
Another strategy to help you urinate less during the night is to reduce your fluid intake before bed. If possible, don’t drink anything for two hours before bed. It is also a good idea to limit beverage consumption in the late afternoon and evening.
It is best to avoid any type of drinking before bed, but it is especially important to stop drinking alcohol. Like caffeine, alcohol is a diuretic that makes your body produce more urine, so drinking alcohol in the evening will likely cause you to urinate more at night.
5. Take a daily nap
When you lie down for a short period in the afternoon, your bloodstream will absorb the fluid into your body, prompting you to urinate when you wake up. As a result, you may need fewer nightly trips to the bathroom because you’ve already eliminated some of the fluids you normally expel at night.
Moreover, a nap can help you feel refreshed if you slept poorly the night before due to nocturia. To get Make the most of your napKeep it for a maximum of 20 minutes and aim to take it early in the day.
Safety risks for the elderly
The older you are, the more common is nocturia 70% of people over 70 years old affected.
One of the primary concerns about nocturia in older adults is the increased risk of falling or breaking a hip while navigating to and from the bathroom in the dark. Research indicates that a large proportion of Fallen by elderly people He spoke at night in the bathroom.
Nocturia can be especially dangerous for older people.
It is important – especially for seniors – to have a clear path to the bathroom with proper lighting and a cell phone or device to signal any falls in the event of a bathroom emergency.
When should you see a doctor to urinate at night?
If you try these tips and still wake up to urinate several times a night, call your doctor. You should also see a medical professional if nighttime bathroom trips are causing you severe distress. Destroy the quality of your sleep Or if you have other uncomfortable urinary symptoms.
Your doctor can help you determine what’s causing nocturia — whether it’s an underlying medical condition, a side effect of medication, or a lifestyle factor. Once the cause is identified, they can recommend appropriate treatment, which may include behavioral changes, exercises, or medication.