Waking Up Too Much at Night? 5 Things To Start Doing to Save Your Sleep

Nocturia: Tips for Better Sleep

Waking up for a midnight snack is one thing, but if you're constantly getting out of bed to pee, you’re not alone. Nocturia, or frequent nighttime urination, affects about one in three adults over 30. Here’s how to cut down on those nightly trips to the bathroom and improve your sleep.

What is Nocturia?

Nocturia refers to waking up more than once a night to urinate. It can be caused by drinking too much before bed, certain medical conditions, or just the body’s natural response to fluid buildup.

5 Tips to Reduce Nighttime Bathroom Trips:

1. Limit Caffeine: Cut off caffeine by noon to prevent its diuretic effects from worsening nighttime urination.

2. Try Pelvic Floor Therapy: Strengthening pelvic muscles with Kegels or Reverse Kegels can improve bladder control. A pelvic specialist can provide personalized exercises.

3. Wear Compression Socks: These improve circulation and help reduce fluid buildup in your legs during the day, which can limit nighttime urination.

4. Cut Back on Evening Drinks: Stop drinking fluids, especially alcohol, at least two hours before bed to avoid excessive urination at night.

5. Nap Strategically: A short afternoon nap can help your body process fluids during the day, reducing the need for bathroom breaks at night. Keep naps to 20 minutes.

When to Seek Medical Help

If these strategies don’t help and you’re still waking up frequently, it’s a good idea to talk to your doctor. They can help you pinpoint any underlying conditions that might be causing the issue.

Nocturia may be common, but you don’t have to suffer through sleepless nights. Implementing these changes can help you sleep more soundly!

Taylor Freitas

Sept. 26, 2024