Ever wonder why some friends, or even you yourself, may dislike camping. For some folks it’s the bugs, or sleep discomfort or the dirt. For many, especially women, but not only women, it’s the middle-of the-night bathroom needs. It’s not unusual to graduate from tent camping to a big rig or at least something offering a more sophisticated solution than the cold, dark, bug-ridden vault toilet. Dehydrating yourself during the 2nd half of the day is not fool proof and can be foolish.
Indeed, night-time outings when camping can be awkward, but the truth is we deal with this sleep disruption at home as well. At Aging with Pizzazz, we’ve explored nocturia previously, as well as other sleep disruptors.
This post offers a few simple tips to reduce the nightly bathroom trips you make that aren’t on your itinerary. Further, they can allow that last hour of snoozing to be more relaxed. That comfortable final hour of sleep is important especially to those who cherish a good 7-8 hours of rest. The undemanding actions noted in this post won’t drastically help someone with moderate-severe OAB (Over-Active Bladder) but may make a difference for many of us.
Reminder of Kidney Functions
We may remember from biology class that kidneys flush out toxins from the body. Specifically, they eliminate wastes from the blood such as acids, nitrogen waste (urea) and muscle waste (creatinine). The kidneys produce urine to carry the waste substances out of the body.
Possibly, we could stop there with this impressive list, but there’s really a few other accomplishments worth noting. Kidney’s help regulate blood pressure as well as hormones. Important to calcium metabolism and red blood cell production, kidneys produce hormones that regulate these actions. Finally, (well finally for our list), they aid in the healthy balance of salts, water and minerals (such as calcium, sodium and potassium) in the blood. All of which are explained as an electrolyte balance.
What’s the Nighttime Connection?
Why do we feel the need to urinate so much at night? First, not everyone does. Certainly, many folks use the bathroom more times in the day than night. Still, there’s a reason that suffers who wake periodically feel that their urgency is more common after going to sleep.
In the day, when we are upright, gravity holds internal fluids in the lower part of the body. (This is why some people have swollen ankles.) Conversely, when you recline, the legs are level with the kidneys and it’s easter for them to remove water (urine).
Even if we don’t really recall how this all happens – or why – we get the gist that making sure the kidneys thrive is vital. Protecting these organs is imperative to us. However, there are ways to achieve this feat while being a bit more comfy – even in the night.
Preforming 4 Steps Can Provide Comfort
As I alluded to above, some people suffer with an over-active balder or OAB. While these tips may not help them, they can’t hurt. For the rest of us, following these steps is a way to avoid sleep disruptions and still serve the function of our kidneys well.
The suggestions are presented in chronological order of our day (and night). Some are more commonly referenced than others.
1. Timing of Choice Fluids
It’s common to hear you shouldn’t eat 3 hours before retiring for the night. I agree and am sorry to say it is my worst habit by far. Nevertheless, it’s good advice, and also similar to fluid intake recommendations of reducing fluids near bedtime. (In passing, it’s a good habit to drink a cup or two of water as you get up in the morning.)
A cup of water before going to bed is not detrimental and may help in several ways, such as reducing the risk of a charley horse (How do you Stop a Charley Horse? …… Is Riding it Out all we can do?) Still, it is best to reduce most liquids about the same time (3 hours) that you stop eating for the night. Notice that the title says “Choice” fluids. Unfortunately, caffeine and alcohol both increase urine production. While most of us don’t drink caffeinated beverages late in the evening, a “nightcap” is another matter.
Think Before You Drink
2. Double Voiding
Getting in the habit of double voiding as part of our bedtime routine can be most handy. Many of us (male and female) tend not to fully empty our bladders. (See Senior UTIs – One Unsung Tip.) If we urinate one time and then get into PJs or brush our teeth, we may be surprised to find that we can accomplish the toilet deed again. This is less urine that is filling up our bladder as the night proceeds.
3. Side Sleeping
The idea that a side-sleeping position will help you avoid going to the bathroom is fairly common. The position potentially lessens nighttime bathroom visits since it reduces pressure on the abdomen and the pelvic floor. There has been some study suggesting that the connection of side vs. back sleeping is affected by apnea events. The latter causing low oxygen levels in body tissues including those of the urinary tract. This may prove true and especially important to those with OAB, but the typical explanation of why side-sleeping may benefit us all is well accepted.
4. Passing Gas
Vegetarians are familiar with the nuisances of intestinal gas, but everyone suffers from it periodically. Because the intestines and bladder are relatively close, the distention of the bowels from gas build-up puts uncomfortable pressure on the bladder. This gas can lead to uneasiness and a frequent urge to urinate. The urgency can wake us up and disrupt our sleep. If possible, allowing yourself to eliminate gas may put less pressure on the bladder – and provide smoother slumber. (Hopefully it won’t disrupt a partner.)
Final Thought
Next time you wake up an hour or so earlier than needs be, think about incorporating these 4 tiny tips into your life to reduce trots to the toilet. I think they are well-worth the easy regimented routine to assure that the alarm clock beats you to the punch.
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Picture credit: by gpointstudio…it was a long day, now time for break via freepik
