After a long day, taking a nap in bed and being comfortable is one of the best feelings. So imagine that it is being tucking in good clean sheets, trying to sleep, only for your brain to repeatedly indicate that it is time to urinate. It is inconvenient and can be crankness and graduation in the morning, especially if you have trouble falling asleep.
Usually, the production of urine decreases when you sleep, allowing uninterrupted comfort of 6 to 8 hours. But if your sleep is vandalized by the need to urinate continuously overnight, then you probably do not need the quality rest you need. Here are simple tips and tricks to reduce your night bathroom trips.
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What is Nuturia?
Nutturia is a medical condition that causes you to wake up more than one night to urinate. It affects the approximate one in one of more than 30 adults and about half of people are 65 and older.
There are many reasons for Nutturia, including drinking too much liquid before bed, consuming alcohol or caffeine at night and taking diuretic medications. Some medical conditions – such as bladder barriers, diabetes and urinary tract infections – can also contribute to Nutturia. In other cases, people have Nutturia, as they have developed a habit of waking up and using in the bathroom (although they do not necessarily need to go).
How often is it normal to urinate at night?
The frequency of night urine will vary from person to another. It is affected by many individual factors, including age, underlying condition, pregnancy and fluid intake.
Most people should be able to relax a complete 6 to 8 hours without waking up for urination, and experts recommend that once per night not necessarily worry, something may have been individual-comed since it is individual. However, if you are regularly waking up more than once, you are entering the Nutturia region, and this may be a cause of concern.
5 habits help prevent you from waking up to urinate at night
If you are tired of getting up in the middle of the night to urinate (quite literally), the following tips can help. Keep in mind that these are only suggestions and not medical advice. Be sure to talk with the doctor if you are worried about the use of your night bathroom.
1. Monitor caffeine intake at night
Research has found that drinking caffeine beverages may increase the need to urinate in people with hyperactivity due to the diuretic properties of caffeine.
If you are urinating frequently at night, you can get some relief by limiting your caffeine intake during the day. In general, experts recommend cutting your caffeine consumption by noon – or at least to avoid caffeine in the second half of the day.
2. Look in pelvic floor therapy
If you have pelvic floor issues, you may also have problems with Nutturia or incontinence. In these cases, pelvic floor therapy can help strengthen your muscles, give you more bladder control and prevent leaks.
You can do basic pelvic floor exercises (such as kegles) at home. Start by emptying your bladder and lying on your back. Contract your pelvis muscles for three to five seconds, then release for three to five seconds and relax. Repeat the process 10 times.
Alternatively, you can book an appointment in a pelvic therapy clinic with you.
3. Try compression socks
As soon as you go about your day, the fluid is made in your feet. When you go to bed (and, in the process, raise your feet), your kidney starts processing this fluid, which may increase your need to urinate. One way to stop this is to improve your body fluid distribution throughout the day so that you do not have to urinate as much at night.
How can you promote fluid distribution? Wearing compression socks during the day promotes better blood flow and improves circulation, so the fluid is less likely to gather in your feet. Recent research also suggests that it can help in treating Nutturia.
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4. Avoid big drinks after dinner
Reducing your fluid intake before bed is another strategy that helps you to urinate less during night. If possible, do not drink anything for two hours before going to sleep. It is also a good idea to limit the consumption of your drink in late noon and evening.
It is best to avoid any type of drinking before bed, but it is particularly important for cutting alcohol. Like caffeine, alcohol is a diuretic that produces more urine to your body, so consuming alcoholic beverages in the evening will make you more likely to urinate at night.
5. Take a daily nap
When you lie for a small afternoon, your bloodstream will absorb the liquid in your body, making you urinate when waking up. As a result, you may need a low night trips in the bathroom because you have already got rid of some liquid that you usually expel at night.
Above her, naps can help you feel more refreshed if you slept poorly at night due to your Nutturia. To take maximum advantage of your nap, keep it for a maximum of 20 minutes and aim to take it in the first day.
Security risk for old adults
The older age is, the more common Nuturia, 70% of people above 70% are affected.
In older individuals, one of the primary concerns with Nokturia increases the risk of falling or hip fractures because they navigate from the bathroom and dark. Research suggests that large percentage falls in the bathroom by older people.
This is important – especially for aging populations – a clear path for the toilet with a cellphone or device to indicate any decline in terms of emergency in the bathroom.
Read more: Best smart home and safety equipment for aging in place
When should you see a doctor?
If you have tried these tips and still wake up to urinate several times per night, contact your doctor. You should also see a medical professional if your night bathroom trips are creating you a serious crisis, ruining your sleep quality or if you have other uncomfortable urinary symptoms.
Your doctor can help trigger your Nutturia – whether it is an underlying medical condition, a side effect of the drug or a lifestyle factor. Once they determine the cause, they may recommend proper treatment, which may include behavioral changes, exercises or medication.
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