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For some people, a growling stomach and the hunt for a midnight snack are the only reasons to get out of bed in the middle of the night. Others have a late-night urge they can’t ignore: a trip (or multiple trips) to the bathroom.
Millions of Americans wake up to go to the bathroom when they should be asleep. If you’re one of them, you’re probably looking for a way to regain control over your body. Read on to find out why this happens and the five habit changes you can make to minimize your bathroom trips.
Looking for more sleep tips? Learn how to sleep cool in the heat, what foods to eat for better sleep, and why a sleep divorce could save your relationship.
What is nocturia?
Nighttime urination 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 nighttime urinationincluding drinking too much fluid before bed, consuming alcohol or caffeine in the evening, or taking diuretics. Certain medical conditions — such as bladder obstructions, diabetes, and urinary tract infections — can also contribute to nighttime urination. In other cases, people have nighttime urination because they have developed a habit of waking up and going to the bathroom (although they don’t necessarily have to).
5 Habits That Will Help You Stop Waking Up at Night to Pee
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’re concerned about your nighttime bathroom visits.
1. Watch your evening caffeine intake
Research has found that drinking caffeinated beverages may increase the need to urinate in people with symptoms of overactive bladder due to diuretic properties of caffeine.
If you urinate frequently at night, you may find relief by limiting your caffeine intake during the day. In general, experts recommend cutting your caffeine intake short before noon — or at least avoid caffeine in the second half of the day.
2. Look into pelvic floor therapy
If you have problems with your pelvic floor, you may also have problems with nighttime urination or incontinence. In these cases, pelvic floor therapy can help strengthen your muscles, give you more control over your bladder, and prevent leaks.
You can do basic pelvic floor exercises (such as Cones) at home. Begin by emptying your bladder, then lie on your back. Tighten your pelvic muscles for three to five seconds, then relax them and relax them for three to five seconds. Repeat the process 10 times.
You can also choose to make an appointment at a pelvic therapy clinic near you.
3. Try compression stockings
As you go about your day, fluid builds up in your legs. When you go to bed (and elevate your legs), your kidneys begin to process this fluid, which can increase your need to urinate. One way to prevent this is to improve your body’s fluid distribution throughout the day so that you don’t have to urinate as often at night.
How can you improve fluid distribution? Wearing compression stockings during the day promotes better blood flow and improves circulation, which reduces the chance of fluid building up in your legs. Recent research also shows that it can help treat nighttime urination.
4. Avoid large drinks after dinner
Minimizing your fluid intake before bed is another strategy to help you urinate less during the night. If possible, avoid drinking anything for two hours before going to bed. It is also a good idea to limit your beverage intake in the late afternoon and evening.
It’s best to avoid any type of beverage before bed, but it’s especially important to cut out alcohol. Like caffeine, alcohol is a diuretic, which causes your body to produce more urine, so consuming alcoholic beverages in the evening will likely cause you to urinate more during the night.
5. Take a nap every day
When you lie down for a short afternoon nap, your bloodstream will draw fluid into your body, prompting you to urinate when you wake up. As a result, you may need to go to the bathroom less often during the night, since you’ve already gotten rid of some of the fluid you would normally excrete during the night.
Additionally, naps can help you feel refreshed if you had a bad night’s sleep due to nighttime wetting. To get the most out of your nap, it’s best to limit it to 20 minutes or less and take it earlier in the day.
When should I see a doctor?
If you’ve tried these tips and are still waking up multiple times a night to urinate, talk to your doctor. You should also see a medical professional if your nighttime bathroom trips are causing you serious problems, ruining your sleep quality, or if you have other unpleasant urinary symptoms.
Your doctor can help you determine what is causing your nighttime urination, whether it is an underlying medical condition, a side effect of medication, or a lifestyle factor. Once they determine the cause, they can recommend the 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 treatable. With the right treatment, you can be sleeping better in no time.
