Small or large volumes?
To determine the cause, and therefore the measures to be taken, this is the first question to be asked. In general, you know if you get up to urinate a lot (polyuria) or very little (pollakiuria).
If you want to narrow things down, make a voiding calendar. “For 24 hours, from 8 a.m. to 8 a.m. the next morning, urinate in a measuring cup and measure the amount each time,” advises Prof. Desgrandchamps. You can also use the free Mictionary app.
Small volumes: an overactive bladder?
“If you urinate little at night (less than a third of the total over 24 hours), it is probably due to an overactive or hypersensitive bladder,” says the specialist. Normally, the bladder sends a signal to the brain that it’s time to urinate when it’s full. But when it is hyperactive, it sends this signal to the brain even if it is partially empty.
The right reflexes: first, take the time, systematically, to empty your bladder completely every time you go to the toilet. Then, set yourself a time between two trips to the toilet and gradually widen it, day and night, to retrain your bladder, until you reach 3-4 hours between each visit. If you feel like it before, try to let this need pass: think of something else (count backwards from 100, do your counting…), take 5 deep breaths. If that’s not enough, go to the bathroom, but with a calm step.
Also work your perineum to tone your pelvic muscles. Finally, watch your diet (avoid coffee, tea, alcohol and sodas, and consume more fibre).
Large volumes: several possible causes
If you urinate a lot at night (more than a third of the total over 24 hours), there may be several explanations. “If the volumes are high throughout the day, up to 2 liters or more in total, it may be that you are simply drinking too much,” warns Prof. Desgrandchamps.
The right reflex: in this case, and only this one (no need to get thirsty during a heat wave!), reduce the volumes of water you ingest. A second possible cause is sleep apnea,” he says. “This pathology causes a hormone to be secreted at night that causes the kidneys to work – and therefore to eliminate the water drunk during the day.”
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