5 Simple Tips to Stop Your Nightly Bathroom Trips

For some of us, the hunt for a midnight snack is the only reason to get out of bed at night. Others struggle with a nighttime urge that wakes them up: a trip (or multiple trips) to the bathroom.

Us urine production decreases naturally when we sleep, allowing us to sleep between 6 and 8 hours without having to use the toilet. However, this is not always the case; many people still feel the urge to get up at night to go to the toilet. If you’re one of them, you’re probably looking for ways to minimize toilet visits and improve your sleep quality. The good news is that you have options. Read on to find out why you need to go so often at night and five things you can do to stop it.

Looking for more sleep tips? Learn how to sleep cool in the heat, what foods to eat to sleep better, and why a sleep divorce can save your relationship.

What is nocturia?

Nocturia is a medical condition that causes you to wake up more than once a night to urinate. It affects an estimated one in three adults over the age of 30 and about half of people aged 65 and over.

There are many causes of nocturiaincluding drinking too much fluid before bed, consuming alcohol or caffeine at night, or taking diuretics. 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 the habit of waking up and going to the toilet (although they may not necessarily have to go).

5 habits to help you avoid waking up at night to pee

If you’re (literally) tired of getting up in the middle of the night to pee, the following tips may help. Please note that these are just suggestions and not medical advice. Make sure you talk to a doctor if you have any concerns about your nighttime toilet use.

1. Monitor 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 the diuretic properties of caffeine.

If you urinate frequently at night, you may find some relief by limiting your caffeine intake during the day. In general, experts recommend stopping your caffeine consumption by midday – or at least avoid caffeine in the second half of the day.

2. Look into pelvic floor therapy

If you have pelvic floor problems, you may also suffer from nocturia or incontinence. In these cases, pelvic floor therapy can help strengthen your muscles, give you more bladder control and prevent leaks.

You can perform basic pelvic floor exercises (such as Cones) 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 them for three to five seconds. Repeat the process ten times.

You can also make an appointment at a pelvic therapy clinic near you.

3. Try compression stockings

During the day, fluid accumulates in your legs. When you go to bed (and raise your legs), your kidneys start to process this fluid, causing you to urinate more. One way to prevent this is to improve your body’s fluid distribution during the day so that you urinate less at night.

How can you improve moisture distribution? Wearing compression stockings throughout the day promotes better blood flow and improves circulation, making it less likely for fluid to build up in your legs. Recent research also shows that it can help treat nocturia.

4. Avoid large drinks after eating

Minimizing your 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 sleep. It’s also a good idea to limit your drink consumption in the late afternoon and evening.

It is best to avoid any form of drinking before bed, but it is especially important to avoid alcohol. Like caffeine, alcohol is a diuretic that causes your body to produce more urine. Drinking alcoholic beverages in the evening will likely cause you to urinate more during the night.

5. Take a nap daily

If you take a short afternoon nap, your bloodstream will absorb fluid into your body, causing you to urinate when you wake up. As a result, you may need fewer nighttime trips to the toilet because you’ve already gotten rid of some of the fluid you would normally expel during the night.

Additionally, naps can make you feel fresher if you didn’t sleep well the night before due to your nocturia. To get the most out of your nap, limit it to 20 minutes and do it earlier in the day.

When should I consult a doctor?

If you’ve tried these tips and still wake up several times a night to urinate, call your doctor. You should also see a doctor if your nighttime toilet visits are causing you serious discomfort, ruining your sleep quality, or if you have other uncomfortable urinary symptoms.

Your doctor can help you determine what’s causing your nocturia — whether it’s an underlying medical condition, a side effect of medications, or a lifestyle factor. Once they determine the cause, they can recommend appropriate treatment, such as behavior changes, exercise, or medications.

Nocturia can be unpleasant, 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.