Waking up at night? Below are simple tips to reduce night bathroom breaks

We all know that being warm and Comfortable in bed After a long day it is one of the best feelings. So imagine you hate below papersTry to sleep, just to indicate your mind again and again that it is time to urinate. It is uncomfortable and can lead to magic and rails in the morning, especially if you are having a sleep problem.

usually, Urine production decreases When you sleep, allow 6 to 8 hours of rest without interruption. But if your sleep is sabotaged by the need to urinate constantly throughout the night, you may not get Quality comfort You need. Here are simple tips and tricks to reduce night bathroom trips.

Read more: These seven foods can make you feel sleepy at bedtime

What is the night?

Night It is a medical condition that causes you to wake up more than once a night to urinate. It affects about three adults more than 30 years old and about half of the 65 years old or older.

there are many Causes NocturiaIncluding drinking a lot of liquid before bed, consuming alcohol or caffeine at night and eating diuretics. Some medical conditions – such as bladder obstacles, diabetes and urinary tract infections – can also contribute to the night environment. In other cases, people have a simply soft night because they usually developed waking up and using the bathroom (although they may not necessarily need to go).

How long is it normal to urinate at night?

The frequency of night urination will vary 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 From 6 to 8 hours of rest Without waking up to urination, experts say that once it is not necessarily an anxiety-especially because it depends on the individual. However, if you wake up regularly More than onceYou are entering the night area, and this may be a cause of anxiety.

5 habits to help you stop waking up at night

If you are tired (literally) of waking up in the middle of the night to urinate, the following tips may help. Keep in mind that these are just suggestions, not medical advice. Make sure to talk to the doctor if you are worried about using the night bath.

1. Monitor caffeine at night

research I have found that drinking caffeine drinks can increase the need to urinate in people with symptoms of excessive bladder Diuretic properties of caffeine.

If you urinate frequently at night, you may find some relief by reducing caffeine intake during the day. In general, experts recommend Catch your caffeine consumption By back – or at least Avoid caffeine In the second half of the day.

2. Look at the pelvic floor treatment

If you have problems in the pelvic floor, you may also have problems with nocturia or incontinence. In these cases, the pelvic floor treatment can help strengthen your muscles, and gives you more bladder control and prevent leaks.

You can do basic exercises for the pelvis (such as Kegel) at home. Start emptying the bladder and lying on your back. He contracted the pelvic muscles for three to five seconds, then released and relaxed for three to five seconds. Repeat the process 10 times.

Instead, you can book an appointment at the pelvic treatment clinic near you.

3. Try the pressure socks

While you are in your day, the liquid accumulates in your legs. When you go to the bed (and in this process, raise your legs), your kidneys begin to treat this liquid, which may increase your need to urinate. One way to prevent this is to improve fluid distribution in your body throughout the day so that you do not have to urinate at night.

How can you promote fluid distribution? He wears Pressure socks During the day, the best blood flow enhances and improves blood circulation, so it is unlikely to collect the liquid in your legs. Modern research It also explains that it may help treat New Ph.t.

Read more: Struggle for sleep? Try this easy trick and open a better comfort tonight

4. Avoid large drinks after dinner

Reducing eating fluid before bed is another strategy to help you urinate less during the night. If possible, do not drink anything for two hours before you sleep. It is also good to reduce the consumption of drinks late in the afternoon and evening.

It is best to avoid any type of drinking before bed, but it is especially important to cut alcohol. Like caffeine, alcohol is a diuretic that makes your body produce more urine, so it is possible that consumption of alcoholic beverages in the evening will urinate more at night.

5. Take a daily nap

When you lie in a short nap in the afternoon, your bloodstream will absorb the liquid in your body, which causes you to urinate when waking up. As a result, you may need fewer night trips to the bathroom because you have already got rid of some liquid that you usually expel at night.

Moreover, the nap can help you feel more recovery if you grow badly in the night due to the nocturia. to Get the maximum benefit from your villageKeep it with a maximum of 20 minutes and aim to take it early in the day.

Safety risks for the elderly

The higher the age, the more common long, with 70 % of people over 70 years old It is affected.

One of the basic concerns with night nights in older individuals is to increase the risk of falling or breaking hip while moving through darkness to and to the bathroom. Research indicates that a large percentage of It falls by the elderly Speak at night in the bathroom.

It is important – especially for the advanced population – to have a clear way to the bathroom with appropriate lighting, mobile phone or device to indicate any fall in the event of an emergency in the bathroom.

Read more: The best smart devices at home and safety for aging in place

When should you see a doctor?

If you have tried these tips and still wake up to urinate several times a night, contact your doctor. You should also see a medical specialist if night bathroom trips causes you very hard, Destroy your sleep quality Or if you have other uncomfortable urinary symptoms.

Your doctor can help determine what raises the night environment – whether it is a basic medical condition, a side effect of medications or a lifestyle. Once you determine the cause, they can recommend appropriate treatment, which may include behavioral changes, exercises or medications.