
Why do I need to get up during the night to wee? Is this normal?
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It can be normal to wake up once or even twice during the night to wee, especially as we get older.
One in three adults over 30 makes at least two trips to the bathroom every night.
Waking up from sleep to urinate on a regular basis is called nocturia. It’s one of the most commonly reported bothersome urinary symptoms (others include urgency and poor stream).
So what causes nocturia, and how can it affect wellbeing?
A range of causes
Nocturia can be caused by a variety of medical conditions, such as heart or kidney problems, poorly controlled diabetes, bladder infections, an overactive bladder, or gastrointestinal issues. Other causes include pregnancy, medications and consumption of alcohol or caffeine before bed.
While nocturia causes disrupted sleep, the reverse is true as well. Having broken sleep, or insomnia, can also cause nocturia.
When we sleep, an antidiuretic hormone is released that slows down the rate at which our kidneys produce urine. If we lie awake at night, less of this hormone is released, meaning we continue to produce normal rates of urine. This can accelerate the rate at which we fill our bladder and need to get up during the night.
Stress, anxiety and watching television late into the night are common causes of insomnia.

Christian Moro
Effects of nocturia on daily functioning
The recommended amount of sleep for adults is between seven and nine hours per night. The more times you have to get up in the night to go to the bathroom, the more this impacts sleep quantity and quality.
Decreased sleep can result in increased tiredness during the day, poor concentration, forgetfulness, changes in mood and impaired work performance.
If you’re missing out on quality sleep due to nighttime trips to the bathroom, this can affect your quality of life.
In more severe cases, nocturia has been compared to having a similar impact on quality of life as diabetes, high blood pressure, chest pain, and some forms of arthritis. Also, frequent disruptions to quality and quantity of sleep can have longer-term health impacts.
Nocturia not only upsets sleep, but also increases the risk of falls from moving around in the dark to go to the bathroom.
Further, it can affect sleep partners or others in the household who may be disturbed when you get out of bed.
Can you have a ‘small bladder’?
It’s a common misconception that your trips to the bathroom are correlated with the size of your bladder. It’s also unlikely your bladder is smaller relative to your other organs.
If you find you are having to wee more than your friends, this could be due to body size. A smaller person drinking the same amount of fluids as someone larger will simply need to go the bathroom more often.
If you find you are going to the bathroom quite a lot during the day and evening (more than eight times in 24 hours), this could be a symptom of an overactive bladder. This often presents as frequent and sudden urges to urinate.
If you are concerned about any lower urinary tract symptoms, it’s worth having a chat with your family GP.
There are some medications that can assist in the management of nocturia, and your doctor will also be able to help identify any underlying causes of needing to go to the toilet during the night.
A happy and healthy bladder
Here are some tips to maintain a happy and healthy bladder, and reduce the risk you’ll be up at night:
- make your sleep environment comfortable, with a suitable mattress and sheets to suit the temperature
- get to bed early, and limit screens, or activites before bed
- limit foods and drinks that irritate the bladder, such as coffee or alcohol, especially before bedtime
- sit in a relaxed position when urinating, and allow time for the bladder to completely empty
- practice pelvic floor muscle exercises
- drink an adequate amount of fluids during the day, and avoid becoming dehydrated
- maintain a healthy lifestyle, eat nutritious foods and do not do anything harmful to the body such as smoking or using illicit drugs
- review your medications, as the time you take some pharmaceuticals may affect urine production or sleep
- if you have swollen legs, raise them a few hours before bedtime to let the fluid drain.
Christian Moro, Associate Professor of Science & Medicine, Bond University and Charlotte Phelps, Senior Teaching Fellow, Medical Program, Bond University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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When They Don’t Recognize You Anymore
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It happened more than a decade ago, but the moment remains with her.
Sara Stewart was talking at the dining room table with her mother, Barbara Cole, 86 at the time, in Bar Harbor, Maine. Stewart, then 59, a lawyer, was making one of her extended visits from out of state.
Two or three years earlier, Cole had begun showing troubling signs of dementia, probably from a series of small strokes. “I didn’t want to yank her out of her home,” Stewart said.
So with a squadron of helpers — a housekeeper, regular family visitors, a watchful neighbor, and a meal delivery service — Cole remained in the house she and her late husband had built 30-odd years earlier.
She was managing, and she usually seemed cheerful and chatty. But this conversation in 2014 took a different turn.
“She said to me: ‘Now, where is it we know each other from? Was it from school?’” her daughter and firstborn recalled. “I felt like I’d been kicked.”
Stewart remembers thinking, “In the natural course of things, you were supposed to die before me. But you were never supposed to forget who I am.” Later, alone, she wept.
People with advancing dementia do regularly fail to recognize beloved spouses, partners, children, and siblings. By the time Stewart and her youngest brother moved Cole into a memory-care facility a year later, she had almost completely lost the ability to remember their names or their relationship to her.
“It’s pretty universal at the later stages” of the disease, said Alison Lynn, director of social work at the Penn Memory Center, who has led support groups for dementia caregivers for a decade.
She has heard many variations of this account, a moment described with grief, anger, frustration, relief, or some combination thereof.
These caregivers “see a lot of losses, reverse milestones, and this is one of those benchmarks, a fundamental shift” in a close relationship, she said. “It can throw people into an existential crisis.”
It’s hard to determine what people with dementia — a category that includes Alzheimer’s disease and many other cognitive disorders — know or feel. “We don’t have a way of asking the person or looking at an MRI,” Lynn noted. “It’s all deductive.”
But researchers are starting to investigate how family members respond when a loved one no longer appears to know them. A qualitative study recently published in the journal Dementia analyzed in-depth interviews with adult children caring for mothers with dementia who, at least once, did not recognize them.
“It’s very destabilizing,” said Kristie Wood, a clinical research psychologist at the University of Colorado Anschutz Medical Campus and co-author of the study. “Recognition affirms identity, and when it’s gone, people feel like they’ve lost part of themselves.”
Although they understood that nonrecognition was not rejection but a symptom of their mothers’ disease, she added, some adult children nevertheless blamed themselves.
“They questioned their role. ‘Was I not important enough to remember?’” Wood said. They might withdraw or visit less often.
Pauline Boss, the family therapist who developed the theory of “ambiguous loss” decades ago, points out that it can involve physical absence — as when a soldier is missing in action — or psychological absence, including nonrecognition because of dementia.
Society has no way to acknowledge the transition when “a person is physically present but psychologically absent,” Boss said. There is “no death certificate, no ritual where friends and neighbors come sit with you and comfort you.”
“People feel guilty if they grieve for someone who’s still alive,” she continued. “But while it’s not the same as a verified death, it is a real loss and it just keeps coming.”
Nonrecognition takes different forms. Some relatives report that while a loved one with dementia can no longer retrieve a name or an exact relationship, they still seem happy to see them.
“She stopped knowing who I was in the narrative sense, that I was her daughter Janet,” Janet Keller, 69, an actress in Port Townsend, Washington, said in an email about her late mother, diagnosed with Alzheimer’s. “But she always knew that I was someone she liked and wanted to laugh with and hold hands with.”
It comforts caregivers to still feel a sense of connection. But one of the respondents in the Dementia study reported that her mother felt like a stranger and that the relationship no longer provided any emotional reward.
“I might as well be visiting the mailman,” she told the interviewer.
Larry Levine, 67, a retired health care administrator in Rockville, Maryland, watched his husband’s ability to recognize him shift unpredictably.
He and Arthur Windreich, a couple for 43 years, had married when Washington, D.C., legalized same-sex marriage in 2010. The following year, Windreich received a diagnosis of early-onset Alzheimer’s.
Levine became his caregiver until his death at 70, in late 2023.
“His condition sort of zigzagged,” Levine said. Windreich had moved into a memory-care unit. “One day, he’d call me ‘the nice man who comes to visit’,” Levine said. “The next day he’d call me by name.”
Even in his final years when, like many dementia patients, Windreich became largely nonverbal, “there was some acknowledgment,” his husband said. “Sometimes you could see it in his eyes, this sparkle instead of the blank expression he usually wore.”
At other times, however, “there was no affect at all.” Levine often left the facility in tears.
He sought help from his therapist and his sisters, and recently joined a support group for LGBTQ+ dementia caregivers even though his husband has died. Support groups, in person or online, “are medicine for the caregiver,” Boss said. “It’s important not to stay isolated.”
Lynn encourages participants in her groups to also find personal rituals to mark the loss of recognition and other reverse milestones. “Maybe they light a candle. Maybe they say a prayer,” she said.
Someone who would sit shiva, part of the Jewish mourning ritual, might gather a small group of friends or family to reminisce and share stories, even though the loved one with dementia hasn’t died.
“To have someone else participate can be very validating,” Lynn said. “It says, ‘I see the pain you’re going through.’”
Once in a while, the fog of dementia seems to lift briefly.
Researchers at Penn and elsewhere have pointed to a startling phenomenon called “paradoxical lucidity.” Someone with severe dementia, after being noncommunicative for months or years, suddenly regains alertness and may come up with a name, say a few appropriate words, crack a joke, make eye contact, or sing along with a radio.
Though common, these episodes generally last only seconds and don’t mark a real change in the person’s decline. Efforts to recreate the experiences tend to fail.
“It’s a blip,” Lynn said. But caregivers often respond with shock and joy; some interpret the episode as evidence that despite deepening dementia, they are not truly forgotten.
Stewart encountered such a blip a few months before her mother died. She was in her mother’s apartment when a nurse asked her to come down the hall.
“As I left the room, my mother called out my name,” she said. Though Cole usually seemed pleased to see her, “she hadn’t used my name for as long as I could remember.”
It didn’t happen again, but that didn’t matter. “It was wonderful,” Stewart said.
The New Old Age is produced through a partnership with The New York Times.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons license.
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Stiff After Sitting? Try This For Instant Relief
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Arthritis expert Dr. Alyssa Kuhn shows how:
Three problems; three fixes
Stiffness happens for three main reasons—lack of joint lubrication, muscle tightness from staying in one position, and inflammation or fluid buildup.
Movement helps with all three:
- Seated kick: straighten your leg in front of you, or slide your heel forwards if straightening is painful. This one loosens hips, thighs, and knees.
- Heel lift: raise your heels while pressing your hands lightly on your knees. This one engages your thighs, hips, calves, and core to make standing easier.
- Seated back arch and round: gently alternate arching and rounding your back, or discreetly rock your spine. This one relieves back stiffness before standing.
Doing these even for just a few seconds before standing can help a lot, and doing them regularly helps protect long-term mobility too.
For visual demonstrations, enjoy:
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Stand Up For Your Health (Or Don’t) ← our main feature on this also includes more things you can do if you must sit, to make sitting less bad!
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NADᐩ Against Aging
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Nicotinamide adenine dinucleotide, or “NAD” to its friends, is a coenzyme produced in the human body (amongst other places), and it is critical for cellular energy metabolism, but there’s more to it than that.
Today we’ll be looking mostly at NAD+, of which the + indicates the positive formal charge of one of its nitrogen atoms. We won’t get too much into the chemistry of this, but we will mention that it’s a cofactor with NADH—the former accepting electrons and the latter donating electrons.
Both NAD+ and NADH are critical to good health, but we’re going to focus on NAD+ for the simple reason that it gets depleted with aging.
Note: it gets depleted with aging.
Chronological age is not so important here, but there is a direct relationship between biological aging and NAD+ depletion.
For example, healthy centenarians tend not to have depleted NAD+ levels. Further, its depletion (in those in whom it is depleted) is then a causal factor for many age-related diseases:
❝Remarkably, ageing is accompanied by a gradual decline in tissue and cellular NAD+ levels in multiple model organisms, including rodents and humans.
This decline in NAD+ levels is linked causally to numerous ageing-associated diseases, including cognitive decline, cancer, metabolic disease, sarcopenia and frailty.
Many of these ageing-associated diseases can be slowed down and even reversed by restoring NAD+ levels.❞
~ Dr. Rosalba Perrone et al.
Read in full: NAD+ metabolism and its roles in cellular processes during ageing
As for restoring those NADᐩ levels, that does help in interventional trials, whether by supplementing directly, or with NAD precursors*:
❝NAD+ levels steadily decline with age, resulting in altered metabolism and increased disease susceptibility.
Restoration of NAD+ levels in old or diseased animals can promote health and extend lifespan, prompting a search for safe and efficacious NAD-boosting molecules that hold the promise of increasing the body’s resilience, not just to one disease, but to many, thereby extending healthy human lifespan.❞
~ Dr. David Sinclair et al.
Read more: Therapeutic Potential of NAD-Boosting Molecules: The In Vivo Evidence
*There are actually also other NAD-boosting molecules besides NAD itself and its precursors. For example, the liver will not produce NADᐩ unless it has aminocarboxymuconate-semialdehyde decarboxylase (or “ACMSD”, to its friends), which limits the production of NADᐩ. Why, you ask? The theory is that it is a kind of evolutionary conservativism, much like not lighting a fire without the ability to put it out. In any case, taking ACMSD-blockers will thus result in an increased endogenous production of NADᐩ.
You can read about this here:
De novo NAD+ synthesis enhances mitochondrial function and improves health
Nor is taking supplements or drugs the only way to get more of it; there’s an enzyme nicotinamide phosphoribosyltransferase (“NAMPT”, to its friends) involved in the synthesis of NADᐩ, and exercise boosts levels by 127% (i.e., it more than doubles the levels), based on a modest three-week exercise bike regimen:
Skeletal muscle NAMPT is induced by exercise in humans
And to underline that point, another study found that resistance training (so, a different kind of exercise from that of the previous study) boosts levels of NADᐩ itself by the same 127%:
One way to get more out of NADᐩ
We’ll get straight to the point: it works very well paired with a senolytic agent, i.e. something that kills aging cells so that they get recycled sooner:
NAD+, Senolytics, or Pyruvate for Healthy Aging?
To read more about senolytics, check out:
Fisetin: The Anti-Aging Assassin
Want to try some?
We don’t sell it, but here for your convenience is an example product on Amazon 😎
Enjoy!
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6 Signs Of Stroke (One Month In Advance)
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Most people can recognise the signs of a stroke when it’s just happened, but knowing the signs that appear a month beforehand would be very useful. That’s what this video’s about!
The Warning Signs
- Persistently elevated blood pressure: one more reason to have an at-home testing kit and use it regularly! Or a smartwatch or similar that’ll do it for you. The reason this is relevant is because high blood pressure can lead to damaging blood vessels, causing a stroke.
- Excessive fatigue: of course, this one can have many possible causes, but one of them is a “transient ischemic attack” (TIA), which is essentially a micro-stroke, and can be a precursor to a more severe stroke. So, we’re not doing the Google MD thing here of saying “if this, then that”, but we are saying: paying attention to the overall patterns can be very useful. Rather than fretting unduly about a symptom in isolation, see how it fits into the big picture.
- Vision problems: especially if sudden-onset with no obvious alternative cause can be a sign of neural damage, and may indicate a stroke on the way.
- Speech problems: if there’s not an obvious alternative explanation (e.g. you’ve just finished your third martini, or was this the fourth?), then speech problems (e.g. slurred speech, trouble forming sentences, etc) are a very worrying indicator and should be treated as a medical emergency.
- Neurological problems: a bit of a catch-all category, but memory issues, loss of balance, nausea without an obvious alternative cause, are all things that should get checked out immediately just in case.
- Numbness or weakness in the extremities: especially if on one side of the body only, is often caused by the TIA we mentioned earlier. If it’s both sides, then peripheral neuropathy may be the culprit, but having a neurologist take a look at it is a good idea either way.
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You might also like to read:
Two Things You Can Do To Improve Stroke Survival Chances
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How Much Can You Transform Your Body In 6 Months?
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Per personal trainer Elisi Wolf, it turns out that the answer is “quite a lot”.
Here’s how:
Get intentional
Wolf says that for her, the biggest body transformation came from following a well-phased, intentional training program, rather than random workouts.
Additional tips include:
- Prioritize progressive overload: many gym-goers sabotage their progress by failing to track and increase their intensity over time. So, don’t fall for that mistake.
- Use activation sets before targeted exercises: for example, performing single-leg Romanian deadlifts before sets like hip thrusts or Bulgarian split squats helps activate glutes and build neural pathways for better “muscle recruitment” during your workouts. On the topic of glutes…
- Focus on pelvic tilt: using a posterior pelvic tilt (like tilting a cup to drink) during glute exercises enhances contraction, especially for upper glute growth.
- Develop those neural pathways before adding weight: start with bodyweight exercises for 5–6 weeks (Yes! Really! That long!) to train the brain to recruit specific muscles before increasing load.
- Mindset matters: shift focus from lifting heavy to quality contractions and targeted muscle activation to control which muscles grow.
- Don’t fear upper body training: training upper body contributes to a toned, lean look and won’t make women bulky provided your hormone levels are healthy.
- Prioritize sustainable eating: enjoy food during vacations and events guilt-free, so long as you have (and follow through on) clear intention to return to your normal healthy routine afterward.
- Eat high protein: high-protein meals increase satiety and reduce cravings, helping maintain consistency and avoid binge-eating, as well as promoting muscle growth (and bear in mind, muscle mass increases one’s metabolic base rate and is the largest driver of one’s metabolism).
- Optimize digestion for aesthetics: aside from the general health considerations of one’s digestive system, bloating can distort physique—eating foods that support digestion can make a big visual difference too.
- “Clean eating” improves motivation: cutting processed foods and eating whole foods feels good and improves mental clarity, energy, and workout drive.
For more on all of this, enjoy:
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Want to learn more?
Check out this trio of articles that’ll keep you on the right path:
- How To Plan For The Unplannable & Always Follow Through
- How To Avoid Slipping Into (Bad) Old Habits
- How To Keep On Keeping On… Long Term!
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Hearing voices is common and can be distressing. Virtual reality might help us meet and ‘treat’ them
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Have you ever heard something that others cannot – such as your name being called? Hearing voices or other noises that aren’t there is very common. About 10% of people report experiencing auditory hallucinations at some point in their life.
The experience of hearing voices can be very different from person to person, and can change over time. They might be the voice of someone familiar or unknown. There might be many voices, or just one or two. They can be loud or quiet like a whisper.
For some people these experiences are positive. They might represent a spiritual or supernatural experience they welcome or a comforting presence. But for others these experiences are distressing. Voices can be intrusive, negative, critical or threatening. Difficult voices can make a person feel worried, frightened, embarrassed or frustrated. They can also make it hard to concentrate, be around other people and get in the way of day-to-day activities.
Although not everyone who hears voices has a mental health problem, these experiences are much more common in people who do. They have been considered a hallmark symptom of schizophrenia, which affects about 24 million people worldwide.
However, such experiences are also common in other mental health problems, particularly in mood- and trauma-related disorders (such as bipolar disorder or depression and post-traumatic stress disorder) where as many as half of people may experience them.
Rawpixel/Shutterstock Why do people hear voices?
It is unclear exactly why people hear voices but exposure to prolonged stress, trauma or depression can increase the chances.
Some research suggests people who hear voices might have brains that are “wired” differently, particularly between the hearing and speaking parts of the brain. This may mean parts of our inner speech can be experienced as external voices. So, having the thought “you are useless” when something goes wrong might be experienced as an external person speaking the words.
Other research suggests it may relate to how our brains use past experiences as a template to make sense of and make predictions about the world. Sometimes those templates can be so strong they lead to errors in how we experience what is going on around us, including hearing things our brain is “expecting” rather than what is really happening.
What is clear is that when people tell us they are hearing voices, they really are! Their brain perceives voice experiences as if someone were talking in the room. We could think of this “mistake” as working a bit like being susceptible to common optical tricks or visual illusions.
There may be differences in the brains of people who hear voices. Triff/Shutterstock Coping with hearing voices
When hearing voices is getting in the way of life, treatment guidelines recommend the use of medications. But roughly a third of people will experience ongoing distress. As such, treatment guidelines also recommend the use of psychological therapies such as cognitive behavioural therapy.
The next generation of psychological therapies are beginning to use digital technologies and virtual reality offers a promising new medium.
Avatar therapy allows a person to create a virtual representation of the voice or voices, which looks and sounds like what they are experiencing. This can help people regain power in the “relationship” as they interact with the voice character, supported by a therapist.
Jason’s experience
Aged 53, Jason (not his real name) had struggled with persistent voices since his early 20s. Antipsychotic medication had helped him to some extent over the years, but he was still living with distressing voices. Jason tried out avatar therapy as part of a research trial.
He was initially unable to stand up to the voices, but he slowly gained confidence and tested out different ways of responding to the avatar and voices with his therapist’s support.
Jason became more able to set boundaries, such as not listening to them for periods throughout the day. He also felt more able to challenge what they said and make his own choices.
Over a couple of months, Jason started to experience some breaks from the voices each day and his relationship with them started to change. They were no longer like bullies, but more like critical friends pointing out things he could consider or be aware of.
A screenshot from HekaVR, the software used in the Australian AMETHYST trial. HekaVR, CC BY-ND Gaining recognition
Following promising results overseas and its recommendation by the United Kingdom’s National Institute for Health and Care Excellence, our team has begun adapting the therapy for an Australian context.
We are trialling delivering avatar therapy from our specialist voices clinic via telehealth. We are also testing whether avatar therapy is more effective than the current standard therapy for hearing voices, based on cognitive behavioural therapy.
As only a minority of people with psychosis receive specialist psychological therapy for hearing voices, we hope our trial will support scaling up these new treatments to be available more routinely across the country.
We would like to acknowledge the advice and input of Dr Nadine Keen (consultant clinical psychologist at South London and Maudsley NHS Foundation Trust, UK) on this article.
Leila Jameel, Trial Co-ordinator and Research Therapist, Swinburne University of Technology; Imogen Bell, Senior Research Fellow and Psychologist, The University of Melbourne; Neil Thomas, Professor of Clinical Psychology, Swinburne University of Technology, and Rachel Brand, Senior Lecturer in Clinical Psychology, University of the Sunshine Coast
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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