Best Sleeping Position for Nocturia: Sleep Better Tonight

Do you find that your sleep is often disrupted by your need to urinate throughout the night? Not only can it be frustrating to get out of bed to go to the toilet, but these nighttime bathroom trips can cause drowsiness during the day.

So how can you get a better night's sleep? Fortunately, there are plenty of ways to manage your nocturia symptoms, including limiting your fluid intake in the late evening, considering medications, and eliminating certain foods from your diet.

However, in this article, we'll focus on the best sleeping positions for nocturia. While sleeping positions alone will not cure your nocturia they can be helpful in supporting you to reduce disruption to your sleep for other reasons as well as reducing pressure on the bladder and pelvic floor.

The 4 Best Sleeping Positions for Nocturia

Are you ready to enjoy a good night's sleep? Finding a good sleep position can help put as little strain on your bladder as possible and limits disruption for other reasons

Here are some of the best sleeping positions for nocturia:

1. Semi-fetal position

Reduce the pressure on your bladder muscles by sleeping on your side with your knees bent slightly. Ensure that your knees do not press on your lower abdomen. By bending the knees there may be a reduction in the strain on the pelvic floor and this position can improve spinal alignment leading to better overall comfort and fewer muscle spasms. .

2. Left side position

When sleeping on your side, try to favour your left side. This position can reduce acid reflux which is a common culprit for night-time waking. Sleeping on your side also reduces pressure on the bladder compared to other positions.

3. Back-to-back position

Do you sleep with a partner? If so, you may want to opt for sleeping in a back-to-back position. The benefit of this position is that it is a comfortable position for both partners and so reduces sleep disturbances.

4. Pillow under your knees

If you generally tend to sleep on your back, try putting a pillow under your knees to elevate your legs and improve blood circulation. If you are sleeping on your left side, this position reduces acid reflux and pressure on your bladder and by adding a pillow under your knee you further enhance by aligning the spine and pelvis which can help maintain spinal alignment.

The Worst Sleeping Positions for Nocturia

Now that you know what sleeping positions are best for nocturia, it's time to understand which positions can result in frequent trips to the bathroom.

Here are some of the worst sleeping positions for nocturia:

Stomach sleeping

While sleeping on your stomach may be comfortable, it puts unnecessary pressure on your bladder and reduces your bladder capacity. In turn, this may increase your need to have to get up in the night to pass urine.

Cuddling with a partner

If your partner sleeps with their arm slung over your abdomen, they could be putting additional pressure on your bladder. Most 'cuddling' positions result in sleep disturbance which can potentially contribute to more frequent urination. Instead, try to sleep back-to-back if you have a partner.

Allowing your pet to sleep on your stomach

It can be very cute to have your furry companion curled up on your stomach as you both drift off. However, this extra weight on your abdominal region puts additional strain on your bladder and may cause you to pee more frequently. Try to discourage your pets from sleeping on your bed if possible.

Other Lifestyle Modifications for Managing Nocturia

In addition to adjusting your sleeping position, there are a few other things that you can do to manage your nocturia symptoms, including:

Bladder support supplements

Jude's bladder care supplements help you regain control of your bladder in just 12 weeks. Our supplements are filled with natural ingredients, like soy phytoestrogens and pumpkin seeds, that help support your bladder health. As with any supplement, it is best to check with your doctor before starting to ensure it is suitable for your unique health needs.

Limit fluid intake before bed

If you suffer from nocturia, try to avoid drinking water and other fluids around two hours before bed, to remain hydrated make sure you are drinking well throughout the day before the evening cut-off. If you are thirsty, try to sip water instead of gulping it down. You should also empty your bladder before you go to sleep.

Double voiding

Double voiding is a method used to completely empty your bladder. There are different methods to double void including sitting on the toilet for slightly longer to ensure your bladder has been emptied of all urine.

Avoid bladder irritants

Did you know that certain foods and drinks can irritate your bladder, increasing your need-to-go urgency? Some of the most common bladder irritants include alcohol, caffeine, spicy foods, and energy drinks. If you experience OAB or nocturia, you should stay away from these irritants.

Do pelvic floor muscle exercises

You could try doing Kegel exercises to strengthen your pelvic floor muscles for better bladder control. These exercises are simple and can be done with the support of a physiotherapist.

A Closer Look at Nocturia

Nocturia is typically linked to an overactive bladder which results in frequent urination during the day and night. Let's look at some of the symptoms and causes to understand this condition better.

Nocturia symptoms

If you experience the following symptoms, you may be dealing with nocturia:

• Going to the bathroom multiple times during the night

• Feeling the urge to urinate but passing little urine

• Daytime fatigue caused by sleep disruption

• Urinary incontinence

While these symptoms can be very frustrating, know you are not alone. This condition is quite common in adults older than 50, and the good news is that it's usually a manageable condition.

Nocturia causes

The causes of nocturia can be quite complex, and there are often multiple factors responsible for your nighttime urination. However, some of the most common causes include:

• Hormonal imbalances caused by menopause

• Urinary tract infections

• Weakened bladder muscles due to pregnancy, childbirth, or ageing

• Your bedroom environment

• Lifestyle habits, such as drinking too much water before bed which results in an increase in urine production

• Underlying conditions, such as diabetes, heart disease, hypertonic pelvic floor disorder, high blood pressure, and kidney problems

• Medications, including diuretics and anti-psychotics

The link between nocturia and sleep disorders

Sleep disorders, such as obstructive sleep apnea, can worsen nocturia symptoms as the obstruction of the airways can reduce oxygen levels and can release chemicals which cause your body to produce more urine. Around half of people with sleep apnea also experience some form of nocturia.

FAQs

What activities will worsen my nocturia?

Some of the things that will most likely worsen your nocturia include consuming bladder irritants, smoking cigarettes, living an unhealthy lifestyle, drinking too much water before bed, and not treating underlying conditions.

What happens if nocturia is left untreated?

The loss of sleep caused by nocturia can result in drowsiness during the day, mental health issues, the worsening of any underlying medical conditions, and an increased risk of other health issues. This is why you should seek medical treatments and management techniques for your nocturia as soon as possible.

How is nocturia diagnosed?

Your general practitioner is usually able to diagnose your nocturia by asking about your urinary symptoms and medical history. In some cases, you may need to undergo a physical examination and be asked to keep a bladder diary to help determine any underlying causes.

Final Thoughts

Nocturia can have a drastic effect on your quality of life. However, you can manage your symptoms by implementing the correct sleeping positions, doing pelvic floor muscle exercises, and making simple lifestyle changes.

Here at Jude, we understand just how frustrating it can be to deal with nocturia and an overactive bladder. That is why we provide practical resources for women to help manage their symptoms. We've also created a range of specialised incontinence products, including leak-proof underwear and bladder support supplements.

Don't let your nocturia hold you back from living a happy and fulfilled life.