Men's Health 14/17

Why Am I Keep Waking Up in the Middle of the Night to Pee? Is it Normal?

3 min read

You're lying comfortably in bed when you feel that pressure in your bladder. You get up and go to the bathroom, but only a small amount of urine comes out. You've woken up three more times to urinate before you realise it.

Does this sound familiar? You are not by yourself. According to research, approximately 65 per cent of people aged 55 and older reported getting up several times during the night to use the washroom.

If you're concerned about your nightly urinary patterns, here's some information to help you distinguish what's normal and when you should seek medical attention.

What is considered normal?

A study published in the Journal of Urology in 2010 looked at the prevalence and incidence of nocturia (urination at night). It was discovered that up to one-third of men aged 20 to 40 had at least one nightly urination. The figure for women was slightly higher—up to 43 per cent. Fewer than one in every five men and women in that age group reported urinating at night on two or more occasions.

It's a different storey for people over the age of 70. Over two-thirds of men and women over the age of 70 urinate at least once per night, and up to 60% urinate twice or more.

In a nutshell, the study found that most people wake up once a night and that it becomes more common as you get older.

Why we can't control and need to pee at night?

Most people are unaffected by nighttime urination. However, if this interferes with your sleep or productivity the next day, you should seek medical attention. You should see a doctor confirm the underlying habits for your nocturia is caused by some other medical conditions, such as:

Prostate enlargement: Men with an enlarged prostate may have difficulty completely emptying their bladder, resulting in urinary retention. Any small increase in urine in the bladder during the night may cause a heightened desire to use the restroom. These symptoms can be evaluated by your primary care physician or urologist.
Overactive bladder: This can occur as a result of nerve problems, medications, or lifestyle choices that cause the muscles in your bladder to work overtime.
Excessive fluid consumption: If you drink fluids right before bed, especially caffeinated or alcoholic beverages, you may wake up to urinate because your kidneys will filter this fluid out while you sleep. Limit your intake three hours before bedtime, and your symptoms may improve.
Uncontrolled Diabetes: Elevated blood sugar levels can cause an increase in urine production. Many new diabetes diagnoses are made when patients present with excessive daytime or nighttime urinary frequency. Better sugar control may be beneficial in this situation.
Medications: Certain diuretics, or blood pressure medications, can lower your blood pressure by removing excess fluid from your body. These medications may cause increased urine output and nocturia if taken at night. Request that your doctor reviews your medications to see if you can take them during the day to avoid nighttime nocturia.
Stress: Stress has been linked to a variety of medical issues, including heart disease, obesity, depression, and gastrointestinal issues. Stress can cause you to stay awake and increase your nocturia.

Many people wake up at night to urinate, but you can improve your nightly symptoms by changing your habits, medications, or overall health. However, nighttime urination could be your body's way of alerting you to another underlying issue, so consult your doctor if you have any concerns.

Is Sleep Deprivation Linked with Cancer Risk?

2 min read

How much sleep do you get on a regular basis?

Your response could indicate more than just exhaustion or a lack of concentration. Sleep deprivation has been connected to the formation of cancer cells in the body.

Researchers discovered there is a link between breast cancer risk and melatonin, a hormone generated by the body to promote restful sleep. When melatonin levels fall, the body creates more oestrogen, which is a proven breast cancer risk factor.

Different research has looked into the link between sleep and other malignancies. Another disease that has been connected to sleep problems is prostate cancer. Men with moderate sleep problems have been proven to have a twofold increased risk of prostate cancer, while men with severe sleep problems are three times more likely to get cancer than men who receive enough sleep each night.

Get enough sleep to restore healthy body function!

We now know that regular, pleasant sleeping habits can help combat the development and spread of serious illnesses, including cancer, in addition to the obvious reasons to sleep well (better mood, healthier immune system, stronger mental capacity). Sleeping well may even reduce the odds of cancer remission, which is a huge relief after a distressing diagnosis.

For those with cancer, their troubles arise from the fact that cancer therapies and anxiety contribute further to poor sleep, which can lead to sleeping problems. Thus, it is important for a cancer patient to have a good sleeping pattern.

If you're having difficulties sleeping, try the following suggestions:

Create a consistent pre-sleep practice that will help you relax.
Avoid consuming too much alcohol or coffee.
Make everyday exercise a priority.
Use relaxation practises such as meditation or yoga to help you relax.

It's critical to obtain enough sleep every night, especially since it's now known that sleep patterns might influence cancer growth and progression. Sleep deprivation has been linked to an increased risk of cancer, which is concerning. It's also comforting to know that folks at risk of cancer can help fight against the disease by following a good sleep routine. Your immune system will be stronger and your body chemistry will be more balanced if you sleep well. Your ability to fight against growing cancer cells increases tremendously when your hormone levels are balanced, notably in the case of breast and prostate cancer.

9 Signs That You're Suffering From Delayed Sleep Phase Syndrome

5 min read

If you find it difficult to go to bed at a "regular" hour and wake up fatigued, it could be an indication of delayed sleep phase syndrome (DSPS). About 15% of teens and adults have this problem, and many of them refer to themselves as "night owls" since they stay up later than the average person.

DSPS causes your internal clock to operate a little slower than everyone else's. It is a circadian rhythm-related condition. It essentially signifies that your sleep schedule has been changed by two [or more] hours. As a result, you fall asleep later than you should and wake up later than you should.

While this isn't always a problem in and of itself, many persons with DSPS discover that their internal clock is out of sync with the rest of society, causing complications. The main issue is that it may have an impact on your professional and social life. People with DSPS find that their "night owl" lifestyle holds them back, from trying to wake up in time for a 9-to-5 job to feeling sluggish throughout the day.

Here are a few DSPS symptoms that could explain your night owl behaviour.

1. You are not able to go to bed on time

The first and most noticeable symptom of DSPS is that you find yourself wide awake long after everyone else has gone to sleep, instead of going to bed at a normal bedtime. Our sleep and waking cycles are governed by an internal clock in every person's body. Each night, this clock establishes a window of time during which sleep is feasible. It's as if individuals with DSPS have a 'sleep window' on Western Time while everyone else is on Eastern. Sleep will not be feasible until they are in their sleep window.

2. You find it difficult to get up in the morning

Many people find it difficult to get out of bed simply because they are comfortable or sleepy. However, for people with DSPS, the inability to get out of bed can have a significant influence on their lives, making it difficult for them to work traditional nine-to-five employment.

You'd wake up fine on a delayed schedule every day since your circadian cycle is off. However, being compelled to rise when everyone else does makes you miserable.

This is because your normal sleep/wake cycle is set later than most people's. Night owls require the same amount of sleep as day owls; the difference is that the clock cycle is positioned differently (i.e., later). In comparison to the rest of the population's more usual routines, their 'biological clock is delayed.'

3. You're tired and groggy all-day

If you have DSPS, you may find that you sleep well, sleep late, and wake up feeling refreshed on days when you can sleep in – which will usually be late into the morning.

However, if you have to get up early for a job, don't be shocked if you're groggy for the rest of the day. While some people with DSPS might feel well-rested and refreshed if they sleep in a way that suits their bodies, many people with DSPS are fatigued and drowsy all of the time.

This is because, despite only getting a few hours of sleep, your natural sleep pattern is being disrupted by societal obligations, such as having to get up early for work.

4. You require more sleep than everyone else

If your partner feels wonderful after seven hours of sleep, or your roommates are usually out of bed after eight hours, you may start to feel "lazy" in comparison.

However, if you notice that you require more sleep than others, it could be a sign of DSPS. According to certain research, people with DSPS require more sleep on average than the general population, regardless of how much sleep they get. It could be a hint if you require more naps and sleep time than your peers.

5. You have sleep deprivation symptoms

Those with delayed sleep phase syndrome are vulnerable to chronic sleep deprivation because they are often forced to be awake on a regular schedule to get to school [...] or go to work. This implies they're usually working on three to four hours of sleep per night, which is nowhere near the suggested seven to nine hours.

As a result, you may find that you're more prone to accidents, that you forget things easily, that you're clumsy, or that your reaction times are delayed. A history of falls, car accidents or silly missteps can often indicate the need for a DSPS evaluation.

6. Your sleep schedule is causing anxiety

Over time, DSPS can result in "psychological symptoms like depression or anxiety because of the toll it takes on the person’s work, relationships, and self-esteem. And it's all because society expects people to get up early and "rise and shine."

It's rare for bosses, significant others, or friends to realise that a person has very little control over their sleep and how it affects their lives. Those with DSPS don't always know what's going on which makes sleep and living so difficult. This allows negative thoughts, self-hatred, and recurrent worries to infiltrate your mind.

7. Your social life is impacted

Because DSPS is a widely misunderstood sleep disorder, it can cause problems with friends, family, and relationships.

When persons with DSPS are functioning on a separate schedule or forcing themselves to work on a timetable that works for everyone else, everyday connections in relationships are extremely difficult. When a person feels like they can't get it together, it can lead to being fired, breakups, and low self-esteem.

That is until you find ways to adjust your schedule or seek the help of your doctor or sleep specialist, who can help you find ways to overcome DSPS.

8. You'd much rather have a regular bedtime

Due to all of the downsides, you may discover that you prefer to sleep on a regular schedule and go to bed when the rest of the family does. However, try as they might, it simply does not work.

Persons who identify as "night owls" may like staying up late, but this is not an option for people with DSPS. Your entire existence is on hold because of your circadian rhythm.

But keep in mind that this is not the same as insomnia. Most DSPS sufferers can clock six to nine hours of restorative sleep if left to their own devices, such as on a break or vacation, which distinguishes them from insomniacs who struggle to fall asleep even when they want to. The issue is that the restorative DSPS sleep is usually from early morning to late afternoon.

9. You've had symptoms for at least three months

We all go through periods in our lives when falling asleep is difficult due to travel, illness, or stress. These times usually pass, and we find ourselves going to bed at a normal hour once more. The story of those with DSPS, on the other hand, continues.

You can realign your sleep with some assistance.

If you feel this is the case and your DSPS symptoms are causing you problems, the first thing you should do is to contact a sleep specialist. They can provide you with a diagnosis and lead you on the proper path for treatment options, which may include light therapy.

Exposure to bright light in the morning can aid persons with DSPS. Taking a natural supplement such as corn leaves extract in the evening helps to modulate the body's melatonin level, coupled with other healthy lifestyle modifications, can help with DSPS.

It may also be required to adopt a new schedule that better accommodates your night owl tendencies, such as changing your work shifts to have a normal sleep schedule.