How can I sidestep nighttime wake-ups?

Q:

Help! Every night I have to get up two or three times to urinate, and it’s leaving me sleep-deprived and exhausted! What can help?

A:

You’re not alone! Harvard scientists say two in three women over age 40 are disrupted by a gotta-go urge known as nocturia at least once a night. A natural dip in estrogen is often to blame since it can cause urinary tract irritation that triggers the overnight urge.

We suggest taking 2 tsp. of nutty tasting pumpkin seed oil 2 hours before bed. Findings in the Journal of Traditional and Complementary Medicine suggest that this folk remedy cuts urges by as much as 64%—better than the most prescribed medication for nocturia, but without side effects like headaches and nausea. Credit goes to the oil’s sitosterols that lower inflammation in the urinary tract and prevent bladder spasms. Also smart: Take your last sip of any beverage 3 to 4 hours before bed to give your body time to process the fluid and allow you to fully void before you fall asleep.

Q

My doctor suggested medication for heartburn, but I’d prefer a natural fix. Is there a way to enjoy picnics without

flare-ups?

A

Your complaint is a common one! As early as our 40s, the “plug” that separates the stomach weakens, letting caustic compounds splash onto the delicate tissues of the esophagus. We recommend a twopronged approach to tame the resulting heartburn:

For instant relief, chew a stick of sugarless gum with pH-balancing bicarbonate (like Between! cinnamon gum, Amazon.com) for a half hour after eating to neutralize acid that’s leaked into the esophagus.

And for long-term results, take 3 mg. of melatonin an hour before bed. A study published in the Journal of Clinical Gastroenterology found that 86% of folks who supplemented with melatonin for 12 weeks significantly reduced or eliminated their acid reflux—that’s better than Prilosec. Tip: Skip “time-released” melatonin as it won’t quash heartburn.