Wake up to pee at night? Here are a simple tips to reduce nighttime restroom rest

After a long day, relying on the comfort of your bed is one of the best feelings. So imagine being stuffed into beautiful clean sheets and trying to fall asleep just to have your brain repeatedly say it’s time to pee. This is inconvenient and can lead to twists and drowsiness in the morning, especially when you have trouble retreating.

Usually, urine production will decrease when you sleep, and you can take 6 to 8 hours of uninterrupted rest. However, if your sleep is disrupted by the need to keep peeing all night, you may not be able to get the quality rest you need. Here are simple tips and tricks to reduce nighttime bathroom trips.

Read more: These 7 foods will make you feel sleepy before bed

What is nocturnal urine?

Nocturia is a medical condition that makes you wake up to pee more than once a night. It affects one-third of adults over the age of 30, about 65 years old.

There are many reasons for nocturnal urine, including drinking too much liquid before bed, drinking alcohol or caffeine at night and taking diuretics. Certain medical conditions (such as bladder disorders, diabetes and urinary tract infections) can also cause nocturnal urination. In other cases, people have nocturnal urine simply because they develop the habit of waking up and using the bathroom (although they don’t necessarily need to go).

How many times do you urinate at night?

The frequency of urination at night varies from person to person. It is affected by many personal factors, including age, underlying conditions, pregnancy and fluid intake.

Most people should be able to complete a full 6 to 8 hours of rest without urinating, and experts recommend that once a night is not necessarily a concern – especially since it is personal. However, if you wake up regularly multiple times, you will enter the Nocturia realm, which may attract attention.

5 Habits That Can Help You Stop Waking Up to Pee at Night

If you (literally) get up late at night and pee (literally), the following tips may help. Remember, these are just suggestions, not medical advice. If you are worried about the night bathroom, be sure to talk to your doctor.

1. Monitor caffeine intake at night

The study found that drinking caffeine-containing beverages can increase the need for peeing in people with symptoms of hyperactive bladder symptoms due to the diuretic properties of caffeine.

If you urinate frequently at night, you may be relieved by limiting your daytime caffeine intake. In general, experts recommend reducing your caffeine consumption until noon – or at least avoiding caffeine in the second half of the year.

2. Check out pelvic floor treatment

If you have pelvic floor problems, you may experience nocturnal or urinary incontinence problems. In these cases, pelvic floor treatment can help strengthen muscles, give you more bladder control and prevent leaks.

You can do basic pelvic floor exercises (such as Kegels) at home. First clear the bladder and lie on your back. Contract the pelvic muscles for three to five seconds, and then relax for three to five seconds. Repeat the process 10 times.

Also, you can make an appointment at a nearby pelvic therapy clinic.

3. Try compressing socks

As you spend the day, liquid accumulates on your legs. When you go to bed (in this process, lifting your legs), your kidneys start processing this fluid, which can increase the need for urination. One way to prevent this is to improve fluid distribution in your body throughout the day so you don’t have to pee too much at night.

How to enhance fluid distribution? Wearing compression socks during the day promotes better blood flow and improves circulation, so fluids are unlikely to be collected on the legs. Recent studies have also shown that it may help treat nocturia.

Read more: Struggling to sleep? Try this simple trick to unlock a better rest tonight

4. Avoid plenty of drinks after dinner

Minimizing fluid intake before bed is another strategy to help you reduce peeing at night. If possible, don’t drink anything before going to bed. It is also a good idea to limit your drink consumption in the afternoon and evening.

It is best to avoid drinking any type of alcohol before going to bed, but drinking is especially important. Like caffeine, alcohol is a diuretic that makes your body produce more urine, so consuming alcoholic beverages at night may cause you to urinate more at night.

5. Take a nap every day

When you lie down for a short afternoon nap, your blood absorbs fluid from your body, prompting you to urinate when you wake up. As a result, you may need less nighttime trips to the bathroom because you’ve gotten rid of some of the liquids that you usually fired at night.

Most importantly, if you have a poor sleep due to nocturnal urine, it can help you feel refreshed. To make the most of your nap, keep it for up to 20 minutes and hopefully earlier in the day.

Safety risks for the elderly

The higher the age, the more common nocturnal urine is, and more than 70% of people are affected.

One of the main concerns for older people with nocturnal urine is the increased risk of falling or hip fractures as they pass through the darkness of the bathroom and bathroom. Research shows that most falls in older people occur in bathrooms.

It is important – especially for an aging population, there is a clear path to the proper lighting and cell phone or device to indicate any drops in the bathroom in an emergency.

Read more: The best smart home and security devices for aging

When should you see a doctor?

If you have tried these tips and still wake up to pee multiple times a night, contact your doctor. If your nighttime bathroom trip causes serious trouble, disrupts your sleep quality or other uncomfortable urinary symptoms, you should also see a medical professional.

Your doctor can help pinpoint what triggers your nocturnal urine – whether it is an underlying medical condition, side effects of medications, or lifestyle factors. Once the cause is determined, they can recommend appropriate treatments, which may include behavioral changes, exercise or medication.