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For some people, hunting a midnight snack is the only reason to consider getting out of bed in the middle of the night. Others face a nighttime urge they can’t ignore: a visit (or several visits) to the bathroom. Getting up to urinate several times during the night is not only frustrating, but it can also greatly affect the quality of sleep you get.
Millions of Americans wake up to go to the bathroom while they should be sleeping, and if you’re one of them, you’re probably not crazy about it. Fortunately, a few tips and tricks can help you get a better night’s rest. These are some of the best tips we found.
What is nocturia?
nocturia It is a medical condition that causes you to wake up more than once a night to urinate. It is estimated to affect one in three adults over the age of 30 and approximately half of people aged 65 and over.
There are many causes of nocturia, including drinking too much fluid before bed, consuming alcohol or caffeine at night, or taking diuretic medications. Certain medical conditions, such as bladder obstructions, diabetes, and urinary tract infections (UTIs), can also contribute to nocturia. In other cases, people have nocturia simply because they have developed the habit of waking up and going to the bathroom (even though they don’t necessarily need to go).
How do I stop waking up to urinate at night?
If you’re tired (literally) of getting up in the middle of the night to urinate, the following tips may help. Please note that these are only suggestions and not medical advice. Be sure to talk to a doctor if you are concerned about nighttime toilet use.
Control caffeine consumption at night.
Investigation has found that drinking caffeinated beverages can increase the need to urinate in people with overactive bladder (OAB) symptoms 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 caffeine consumption. at noon, or at least avoiding caffeine in the second half of the day.
Consider pelvic floor therapy
If you have pelvic floor problems, you may also have problems with nocturia or incontinence. In these cases, pelvic floor therapy can help strengthen the muscles, give you greater bladder control, and prevent leaks.
You can do basic pelvic floor exercises (such as Cones) at home. She begins by emptying her bladder and then lying on her back. Contract your pelvic muscles for three to five seconds, then release and relax them for three to five seconds. Repeat the process 10 times.
Alternatively, you can book an appointment at a pelvic therapy clinic near you.
Try compression socks
As the day progresses, fluid accumulates in the legs. When you lie down (and elevate your legs in the process), your kidneys begin to process this fluid, which can increase your need to urinate. One way to prevent this is to improve the body’s fluid distribution throughout the day so you don’t have to urinate as much at night.
How can fluid distribution be improved? Exhausting compression socks During the day it promotes better blood flow and improves circulation, so fluid is less likely to accumulate in the legs. Recent research It also shows that it can help treat nocturia.
Avoid large drinks after dinner.
Minimizing fluid intake before bed is another strategy to help you urinate less during the night. If possible, don’t drink anything for two hours before going to sleep. It’s also a good idea to limit drinking in the late afternoon and evening.
While it’s best to avoid any type of drink before bed, it’s especially important to eliminate alcohol. Like caffeine, alcohol is a diuretic that causes the body to produce more urine, so consuming alcoholic beverages at night will likely cause you to urinate more at night.
Take a daily nap
When you lie down for a short afternoon nap, your bloodstream will absorb fluid into your body, prompting you to urinate when you wake up. As a result, you may need fewer nighttime trips to the bathroom because you’ve already gotten rid of some of the fluid you would normally expel at night.
On top of that, naps can help you feel more refreshed if you slept poorly the night before due to your nocturia. TO Make the most of your napkeep it to a maximum of 20 minutes and try to take it earlier in the day.
When do I need to see a doctor?
If you’ve tried these tips and you’re still waking up to urinate several times a night, contact your doctor. You should also consult a medical professional if your nightly trips to the bathroom are causing you a lot of distress. ruining the quality of your sleepor if you have other uncomfortable urinary symptoms.
Your doctor can help you identify what is triggering your nocturia, whether it’s an underlying medical condition, a side effect of a medication, or a lifestyle factor. Once they determine the cause, they will be able to recommend appropriate treatment, which may include behavioral changes, exercises, or medication.
While nocturia can be unpleasant, the good news is that it is a common condition that is usually quite manageable. With the right treatment, you can start sleep better again in no time.
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