Imagine being snuggled up and cozy under your sheets on a winter’s night, fast asleep, only for your brain to constantly signal that it’s time to pee. It’s inconvenient and can lead to morning jitters, especially if you don’t get all the sleep you need.
Typically, urine output should decrease when you sleep, allowing for the standard six to eight hours of uninterrupted sleep. But if your sleep is disrupted by the need to urinate constantly throughout the night, you’re not alone. If you want to get quality sleep, reduce your trips to the bathroom at night, and get answers to why this happens, you’re in the right place.
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What is nocturia?
Nocturia is a medical condition that causes you to wake up more than once a night to urinate. It affects about one in three adults over 30 and about half of people 65 and over.
There are many causes of nocturia, including drinking too much fluid before bed, consuming alcohol or caffeine at night, or taking diuretic medications. Certain medical conditions—such as bladder obstructions, diabetes, and urinary tract infections—can also contribute to nocturia. In other cases, people have nocturia simply because they have developed a habit of waking up and using the bathroom (even though they may not necessarily need to go).
5 habits that help you stop waking up to urinate at night
If you’re tired (literally) of getting up in the middle of the night to pee, the following tips may help. Keep in mind that these are just suggestions and not medical advice. Be sure to talk to a doctor if you are concerned about using the bathroom at night.
1. Monitor your caffeine intake at night
Research has found that drinking caffeinated beverages can increase the need to urinate in people with overactive bladder symptoms due to caffeine’s diuretic properties.
If you urinate frequently at night, you may find relief by limiting your caffeine intake during the day. In general, experts recommend cutting off caffeine consumption by midday – or at least avoiding caffeine in the second half of the day.
2. Check out pelvic floor therapy
If you have pelvic floor problems, you may also have problems with nocturia or incontinence. In these cases, pelvic floor therapy can help strengthen the muscles, give you more bladder control, and prevent leaks.
You can perform basic pelvic floor exercises (like Kegels) at home. Begin by emptying your bladder and lying on your back. Tighten your pelvic muscles for three to five seconds, then release and relax for three to five seconds. Repeat the process ten times.
Alternatively, you can book an appointment at a pelvic therapy clinic near you.
3. Try compression stockings
As you go through the day, fluids build up in your feet. When you go to bed (and, in the process, put your feet up), your kidneys begin to process this fluid, which can increase your need to urinate. One way to prevent this is by improving your body’s fluid distribution during the day so you don’t need to urinate as much at night.
How can you increase fluid delivery? Wearing compression stockings during the day promotes better blood flow and improves circulation, so fluid is less likely to pool in your legs. Recent research also shows that it can help treat nocturia.
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4. Avoid large drinks after dinner
Minimizing fluid intake before bed is another strategy to help you urinate less at night. If possible, do not drink anything for two hours before going to bed. It’s also a good idea to limit your drinking in the late afternoon and evening.
It is best to avoid any kind of drink before bed, but it is especially important to give up alcohol. Like caffeine, alcohol is a diuretic that makes your body produce more urine, so drinking alcoholic beverages in the evening is likely to cause you to urinate more at night.
5. Take a daily nap
When you lie down for a short afternoon nap, your blood circulation will absorb the fluids in your body, prompting you to urinate when you wake up. As a result, you may need fewer trips to the bathroom at night because you’ve already gotten rid of some of the fluids you’d normally expel at night.
Additionally, naps can help you feel more refreshed if you slept poorly the night before due to nocturia. To get the most out of your nap, keep it to a maximum of 20 minutes and aim to take it earlier in the day.
When should you see a doctor?
If you’ve tried these tips and still find yourself waking up to urinate several times a night, contact your doctor. You should also see a medical professional if your nighttime bathroom trips are causing you severe discomfort, disrupting your sleep quality, or if you have other unpleasant urinary symptoms.
Your doctor can help determine exactly what’s causing your nocturia — whether it’s an underlying medical condition, a side effect of medication, or a lifestyle factor. Once they determine the cause, they can recommend appropriate treatment, which may include behavioral changes, exercise, or medication.
Nocturia can be uncomfortable, but the good news is that it is a common condition that is usually quite manageable. With the right treatment, you can start sleeping better again in no time.
