Getting deprived of your restful night sleep can lead your body to develop a number of health problems such as diabetes, weight gain, reduced appetite, heart problems, faster ageing, etc. Recent researches have also linked poor sleep with an increased risk of developing lower urinary tract symptoms (LUTS). These symptoms include complexities like trouble urinating properly, urinating for longer periods, dissatisfaction regarding emptying of the bladder. Most of these symptoms that are a result of bladder obstruction can lead to the development of any calculus in the urinary bladder or in the kidneys if they are left untreated for a long time. Let us therefore look at some of the recent evidences that link a poor sleep health with the increased risk of lower urinary tract symptoms.

This past study, published in the National Center for Biotechnology Information, looked at male shift workers and tried to establish a relation between their LUTS and poor sleep quality. Most of the 228 male participants, involved in the study, have been working in non-standard shifts for a span exceeding a year. These shifts will typically take place outside of the standard shifts that run from around 7 a.m. to 6 p.m. The participants completed online questionnaires that provided the researchers the data required for assessing their sleep health and that of their urinary system. The researchers found that the participants who had a tough time falling asleep, recorded a greater number on the International Prostate Symptom Score (IPSS). The study proves what had long been associated as a major risk of sleep deprivation and poor cognitive functions in men who work in non-standard shifts. Another striking finding of the study shows that the participants who experienced a poor physical and mental wellbeing, were at a greater threat of developing LUTS.

LUTS can affect both men and women in different ways. It is very commonly found in men above the age of 50 who also suffer from benign prostatic enlargement (BPE) where the enlarged prostate creates difficulty in urinating naturally. Based on the type of symptoms, LUTS can be broadly classified into two groups- storage symptoms and voiding symptoms. Symptoms related to storage problems include greater frequency, involuntary urination, nocturia, etc. Nocturia is a serious impediment to an unobstructed night sleep and may contribute towards worsening other sleep disorders. On the other hand, the issues related to the voiding of the bladder include interrupted urination, dribbling, ad partial emptying of the bladder. It is important to clearly establish the type of symptoms experienced by the patient in the diagnosis for better treatment.

Another group of researchers performed a similar study to check whether the relationship between the urinary problems and sleep deprivation was mutually dependent on each other. Looking at more than 4000 men and women for about 5 years for the research, they found that there did exist a bi-directional relation between poor sleep and urological symptoms. This shows that people who did not already suffer from any sleep disorder, may develop it when faced with such urological symptoms. Similarly, urological symptoms discussed earlier can make it harder to fall sleep and sleep without interruptions.

While this may give the impression of a never-ending cycle of poor sleep and urinary problems, it also implies that the risk of LUTS can be kept at bay to a great extent by adopting good sleeping habits. Let us therefore look at some of the natural ways that can not only combat LUTS but also improve your sleep health.

Healthy Tips to Combat LUTS

#1 Maintain Proper Water Intake

Drink a good amount of water to combat the problems of calculi formation and dehydration. Depend on juice extracted from fruits like tart cherries, kiwis, cranberry, etc., as they not only increase the level of melatonin in the body but also provide relief from a urinary infection.

#2 Avoid Caffeine and Alcohol

Sleep tips by experts suggest that one should limit the intake of caffeine and alcohol close to bedtime as they can stimulate the body beyond what is required and may make it harder to fall asleep. People accustomed to alcohol intake have been found to have recorded a greater score in the IPSS system. However, recently published researches have pointed towards their being a marked decrease in LUTS risk through a moderate consumption of alcohol.

#3 Plan your Diet

An important step for combating urinary tract symptoms is to infuse your diet with foods that are rich in antioxidants and natural vitamins such as oranges, yogurt, tomatoes, spinach. Etc. Food rich in components like magnesium, phosphorus, tryptophan, etc., are considered great for inducing a restful night of sleep.

#4 Exercise Regularly

Exercising regularly is a solution for every problem related to heath. Certain exercise techniques such as the Kegel exercise, or the pelvic floor exercise, can help control the flow of urine. Exercise also helps get rid of excessive weight, which is one of the leading causes of LUTS. Abstain yourself from exercising close to the bedtime though as the added stimulation and increased body heat can make it harder for you to doze off naturally.

#5 Get yourself a New Mattress

A comfortable mattress is absolutely essential for a good night’s sleep. Problems such as lumping and insufficient support can cause nighttime sleep interruptions which in turn can worse the symptoms of nocturia where you have to get up in the middle of the night for frequent urination. The Japanese floor mattress or Futon, is one such type of mattress that ensures uninterrupted sleep due to its comfy and supportive nature. You will be spending a third of your whole day resting in the mattress which is why it is better to invest in a mattress that will improve your overall health.

Bottom line:

The group of symptoms collectively called LUTS is marked by painful and abnormal passage of urine. It is important to get rid of any such symptoms at the earliest to ensure that you sleep like a baby. Speaking of baby sleep, young parents should definitely not miss out on this carefully crafted guide to help children sleep better. We hope that the post will help you better understand the relation between poor sleep health and LUTS so that such issues can be handled in a better way.