Are you having a problem with needing to go to the loo too many times during the night?

If you are, you are not alone, its estimated that 90% of postmenopausal women have nocturia (needing to pass urine frequently during the night)

The cause  is usually the reduction in oestrogen which occurs during this time, this leads to a reduction in the urinary system’s capacity and function. Additionally, aging itself can contribute to nocturia due to a reduced ability of the kidneys to concentrate urine, resulting in more urine production.

The good news is, with a combination of lifestyle adjustments and medical interventions, nocturia can be managed effectively.

This blog will explore some strategies that can help you to reduce nocturia and improve your sleep quality.

The first strategy is to manage your hydration. This does not mean reducing your fluid intake dramatically, but rather timing it correctly. Try to consume most of your fluids earlier in the day and minimize intake in the evening.

 An average person that is not exercising excessively and in normal weather temperatures needs about 6-8 cups of fluid per day. Which is not as much as most people think they need, this includes all your hot & cold drinks and any milk on cereal etc.

Try keeping a diary and measuring how much fluid you are drinking on average and monitor what time you have your last drink.

Vitamin D

Recent research has suggested that low levels of vitamin D may be linked to nocturia. Vitamin D is the sunshine vitamin and is crucial for bone health, immune function and inflammation regulation among other things. It is also believed to help maintain muscle strength, including the muscles that control the bladder.

If you are not taking a vitamin D supplement and you  live in a country without much sun then I would recommend taking a vitamin D supplement daily (get a combined vitamin D with vitamin K)

Diet

Certain foods and drinks can irritate the bladder and increase urine production. This includes alcohol, caffeine, spicy foods, citrus fruits and artificial sweeteners. 

Try avoiding these foods for a while and monitor the effect, use the diary to record your results.

Exercise

Regular physical activity can help to maintain a a healthy weight, which reduces pressure on the bladder and the pelvic muscles.  Excellent exercises are walking, swimming, yoga & pilates. 

Don't forget also your pelvic floor exercises, exercises such as Kegels can help strengthen the pelvic floor muscles, enhancing urinary control.

Bladder Training

This involves gradually increasing the interval time between visits to the toilet during the day. This method can condition the bladder to hold more urine. 

Medical Treatment

Topical Oestrogen which can be prescribed by your GP or can be purchased over the counter in the uk can be useful for some women. This is applied to the vaginal area and can alleviate symptoms by strengthening the tissues in the urethra and vaginal area.

Gina is the preparation available over the counter, it is quite expensive so it would be cheaper to get a prescription from your GP

 The other medication that is commonly used to treat nocturia is desmopressin, this is a medication that you can get on prescription. You take it an hour before bedtime and it reduces the amount of urine your kidneys produce overnight. If you are having a significant problem with nocturia it is worth considering this option so discuss with your medical practitioner.

Remember, nocturia is not an inevitable part of ageing or menopause. If you're experiencing symptoms, don't hesitate to seek help. There are plenty of treatments available to help you manage this condition and improve your sleep.

Don't let nocturia compromise your quality of life – with proper management and care, a peaceful night's sleep can still be within your grasp.