Do you wake up to pee at night? Here are some simple tips to reduce your nightly bathroom breaks
When the feeling of having to pee disrupts your sleep, there’s nothing worse than getting up and leaving your warm, cozy bed. What’s even worse is that if this happens multiple times in the middle of the night, it can be significantly more likely to occur. Disrupt your sleep And it makes it difficult for you to overcome the next day.
Usually, urinary production decreases When sleeping, allow 6-8 hours of uninterrupted rest. Therefore, bathroom breaks are very annoying and you cannot interfere with the amount of sleep you need. Luckily there are some simple things you can do to minimize pee at night.
What is nocturia?
dawn is a condition that causes you to wake up more than once a night to pee. This affects one in three adults over 30 and about half of those over 65.
there are many Causes of nocturiaincluding drinking too much liquid before going to bed, consuming alcohol and caffeine at night, and taking diuretics. Certain medical conditions such as bladder obstruction, diabetes, and urinary tract infections can also contribute to nighttime. Otherwise, people are urinating at night (though they may not necessarily need to go).
How many times do you normally urinate at night?
The frequency of urination every night varies from person to person. It is affected by many individual factors, such as age, basal conditions, pregnancy, and fluid intake.
Most people should be able to get a lot Rest for 6-8 hours Without waking up to pee, experts advise that it’s not necessarily something to worry about at least once a night – especially since it’s very personal based. However, if you are awake regularly Multiple timesyou are in Nocturia’s territory, and that may be the cause of concern.
5 Habits to Help You Stop Wake Up at Night
If you’re (literally) up in the middle of the night and tired of peeing, the following tips may help: Please note that these are mere suggestions and not medical advice. If you are worried about using the toilet at night, be sure to talk to your doctor.
1. Monitor your caffeine intake at night
the study We found that drinking caffeinated drinks increases the need for people with excessive bladder symptoms to pee. 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 it Blocks caffeine consumption By noon – or at least Avoid caffeine The second half of the day.
2. Check out pelvic bed therapy
If you have pelvic floor problems, you may have problems with dawn or incontinence. In these cases, pelvic floor therapy can help strengthen the muscles, give you more bladder control and prevent leakage.
You can perform basic pelvic floor exercises ( cone) At home. Empty your bladder and lie on your back before starting. Close the pelvic muscles for 3-5 seconds, then release for 3-5 seconds to relax. Repeat the process 10 times.
Alternatively, you can book an appointment at your local pelvic therapy clinic.
3. Try compression socks
As you spend your day, liquid accumulates on your feet. When you sleep (and raise your legs in the process), your kidneys may begin to process this fluid, increasing the need to urinate. One way to prevent this is to improve your body’s fluid distribution throughout the day, as you don’t need to pee at night.
How can I improve the liquid distribution? I’m wearing it Compression socks During the day, blood flow improves and circulation improves, making fluid less likely to gather on your feet. Recent research It also shows that it may help treat nocturia.
read more: Are you having trouble sleeping? Try this simple trick and unlock tonight’s better rest
4. Avoid large amounts of drinks after dinner
Minimizing fluid intake before bed is another strategy that can help reduce pee at night. If possible, don’t drink anything for two hours before going to bed. It is also a good idea to limit your drink consumption in the late afternoon and evening.
It is best to avoid all types of alcohol before bedtime, but cutting off alcohol is especially important. Like caffeine, alcohol is a diuretic that will make your body produce more urine, so taking alcoholic beverages in the evening can lead to more urination at night.
5. I take a nap every day
As you lie down for a short afternoon snooze, the bloodstream absorbs fluids in your body and you start peeing when you wake up. As a result, you may need to reduce your nightly trip to the toilet, as you have already removed some of the liquid you drain at night.
Plus, naps can help you feel more refreshed if you sleep the night before for the night. In Make the most of your napstore for up to 20 minutes and aim to take it early in the day.
Safety risks for the elderly
The older you are, the more common Noctulia is 70% of people over 70 It will be affected.
One of the main concerns about Nocturia in older people is the increased risk of hip fractures while in the darkness. Research shows that there is a large part of Falling to the elderly Occurs in the bathroom at night.
It is important to have a clear path to a toilet with proper lighting and a mobile phone or device to show a fall in the event of an emergency.
read more: The best smart homes and security devices for aging
When should I see a doctor?
If you try these tips and still wake up to pee overnight multiple times, contact your doctor. Also, if nighttime toilet trips are causing you serious pain, meet a medical professional. It ruins the quality of your sleep Or if you have other unpleasant urinary symptoms.
Your doctor will help you identify what’s causing your nighttime, whether it’s a fundamental medical condition, a side effect of medication or a lifestyle factor. Determining the cause can help recommend appropriate treatment that may include behavioral changes, exercise, or medication.