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We often make questionable decisions about sleep. As children, we would sneak under the covers with flashlights to read our favorite stories. During our teenage years, sleepovers turned into competitions to see who could stay awake the longest. As young adults, we filled our nights with too many late study sessions and parties. Now, as parents, we might stay up late just to enjoy a moment of peace with a pint of ice cream and a puzzle book. Despite needing more sleep, we often resist giving up our lively nighttime routines for better sleep habits.
Eventually, we learn the importance of quality sleep. A good night’s rest boosts our energy and sharpens our minds, while a poor night leaves us groggy and late for work, often relying on caffeine to get through the day. Understanding that a solid 7-9 hours of sleep is crucial for our health, we find ourselves struggling to achieve it. For many, the issue is nocturia, the frequent urge to urinate that disrupts our sleep. In fact, a staggering 76% of people over 40 wake up at least once a night to relieve themselves, with women of all ages also affected.
The common explanation for nighttime bathroom trips has been consuming too many fluids close to bedtime. While this can certainly play a role, it’s not the only factor. Age can also be an issue; for example, menopause can alter estrogen levels, affecting urinary function. Women who have given birth may also experience urgency due to weakened pelvic muscles. Although there’s no magic solution to reverse aging, pelvic floor physical therapy can help strengthen those muscles and even prevent leakage during everyday activities.
Sleep apnea is another contributor to nocturia. The interruptions in breathing can awaken us, triggering that urgent need to go. Addressing sleep apnea with a CPAP machine and managing weight can help alleviate this issue. Anxiety is another culprit that can sabotage our sleep, causing us to wake up and struggle to fall back asleep. Keeping a “worry journal” could help manage anxiety and allow for better rest.
Interestingly, our daytime urination habits can influence our nighttime comfort. Emptying a not-quite-full bladder can create a habit of frequent voiding, even while we sleep. According to physical therapist Jamie Thompson, retraining your bladder is essential. She suggests practicing Kegel exercises to strengthen the pelvic floor, which can reduce that nagging urgency. Additionally, proper posture while using the restroom can help ensure complete relaxation of the pelvic muscles.
What Should You Do If Nocturia Is Affecting Your Sleep?
You can start by tracking your worries and focusing on pelvic health. However, if these strategies don’t yield results, consulting with your doctor is wise. Nobody wants to miss out on those precious hours of sleep due to unnecessary trips to the bathroom—especially not when you could be enjoying a restful night.
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In summary, managing nocturia involves understanding its causes, including age, anxiety, and lifestyle habits. By adopting better practices during the day and addressing potential health issues, you can improve your sleep quality.