Nocturia: How To Stop Going To The Toilet At Night?
Having a constant stream of sleep is essential for a good night rest. A lot of conditions and ailments are closely knit with the health of your sleep cycle. The chronic thing breaking sleep cycles is night time urination (nocturia). This is why I will further elaborate on what causes this phenomenon, how to mend it and how you can fall back to sleep after a sudden awakening.
People of all ages and genders have tendencies to wake up at night to use the bathroom. It is important to note that it’s not dangerous if sometimes you wake up for this. Nocturia is chronic disorder and having it for one night in a week is hardly a cause for concern. I will talk upon how you can avoid this problem completely. This can add more means to protect your sleep cycle.
Why does Nocturia happen?
It is a process that evolved in our system due to a shift in the sleeping cycles, historically speaking. This occurred thanks to the invention of electricity. Before, people slept in two phases thanks to how sunlight influenced daily labor. These phases were four hours long and were just right for the sleep cycle to happen without the need to use the bathroom.
- We started staying later at night thanks to the aforementioned electric light. This merged the two phases into one causing some to wake up during the night.
- Some can avoid nocturia thanks to the lower nightly urine production from the body. If waking up more often than once every 3 hours constantly occurs, that is a sign of disease.
- Such a symptom (nocturia) is reason enough to do a blood work check along with a glucose and calcium number from the metabolic panel. Both sexes most commonly experience frequent urination due to a bladder infection or a bladder inflammation.
- Enlarged prostate is the common condition linked to nocturia for men while women can have a variety of triggers.
- Prolapse of the uterus or bladder, fibroids, baby (during pregnancy) pressing on the bladder or menopause (hormonal shifts) can all lead to nocturia in women.
- Less likely conditions that are connected are kidney or heart diseases, possibly even diabetes.
How to get rid of it?
Usually it is not a full bladder that triggers a wake-up call, but rather a sudden sense of unease. Noise, temperature shifts, sweat, movement or pain are usually what we experience when we initially awake. The most important thing is to go back to sleep but it is really difficult to attempt if we feel the need to pee. Since this is quite annoying – it would be great if it was avoidable. So what can you do?
The first thing that is clear to do is to reduce the intake of fluids at least a couple of hours before sleep. Even though our bodies produce less urine during the night, it is best to avoid giving it a helping hand in filling you up.
Using the bathroom prior to getting in to bed is great as well. The final thing is probably too much to ask (at least for me), which would be to avoid drinking caffeine-based drinks 6 hours before bedtime (coffee, tea, energy drinks). Such drinks are diuretics and actually increase the need to go to the bathroom – they are quite enjoyable though.
How to fall asleep after a midnight wake-up all from our bladder?
Moving around, fumbling with the lights and dealing with our surroundings is stimulating and breaks our sleep. Falling back to sleep can be achieved if you follow a couple of straight rules. Don’t turn on the lights (low lights if necessary), to not think about mundane affairs and focus strictly on going to the toilet and back to bed. If you can manage to do this, falling back to sleep will be far easier.
Good and bad health is closely linked to good or bad sleep quality. The ideal amount to aim for is about seven to nine hours of quality sleep. This will maximize the sleep benefits holistically for your body – both mentally and physically. Nocturia happens often and with consistency. Waking up sometimes is okay, especially if you went out drinking or consuming a lot of liquids before bedtime.
Take good care of your sleep because it takes care of you, literally. For a good rest make sure you take care of liquid intake, especially during winter season as we evaporate less and the temperature gets colder