Nocturia makes individuals wake up multiple times during the night to urinate. The condition can occur because of several reasons, such as kidney issues, UTIs, an overactive bladder, or a side effect of ongoing treatments. While it can affect anyone, nocturia is more common in older adults. Those who suspect they have the ailment can make a few lifestyle changes to relieve the symptoms after speaking to a licensed healthcare professional.

Regulate liquid intake before bedtime

The more liquid individuals drink before bedtime, the more likely they are to urinate. So, the first, most basic tip to reduce frequent urination at night is to monitor fluid intake. This includes not only the intake of energy drinks and fruit juices but also plain water. The maximum amount of water individuals should ideally drink before going to sleep is two glasses. Those who wake up in the middle of the night to use the bathroom must avoid drinking another glass of water while up.

Avoid caffeinated drinks

While consuming certain drinks is okay—in moderation, of course—certain others are an absolute no. At the top of the list are caffeinated beverages, such as tea and coffee. Caffeine can increase urine production, typically causing individuals to make a dash for the bathroom two to four hours after consumption. So, it’s best to switch to caffeine-free drinks later in the day. Acidic juices, sodas, and drinks with artificial sweeteners must also be avoided. These are bladder irritants that cause urination urges even when the bladder isn’t full.

Wear knee-high compression socks

The veins become weaker with age, often leading to fluid retention in the lower legs (called peripheral edema). When individuals lie down to sleep at night, this pooled fluid re-enters the bloodstream, signaling the kidneys to produce excess urine, even without late-night fluid intake. One way to manage this is to wear knee-high compression socks during the day. Compression helps improve circulation and prevents fluids from collecting in the lower body.

Take afternoon naps

A short afternoon nap has two benefits. First, it helps individuals catch up on the sleep lost on making multiple trips to the bathroom during the night. Second, lying down allows excess fluids in the legs and body to be absorbed into the bloodstream. As a result, the bladder is emptied during the day, allowing individuals to enjoy a restful sleep at night.

Empty the bladder thoroughly before bed

Rushing through a bathroom routine increases the probability of residual urine in the bladder. This residual urine causes a sensation of fullness, increasing the urge to urinate at night. To prevent this, individuals can try to empty their bladder twice: once at the start of the nightly routine, say before brushing teeth, and another right before slipping into bed. The second attempt ensures the bladder is completely drained of any urine that may have been missed, reducing the likelihood of waking up to urinate.

Try Kegel exercises

Kegel exercises, or pelvic floor exercises, are among the most useful bladder control tips for nocturia. These exercises strengthen the bladder and urethral muscles. As a result, the bladder can hold more urine before signaling the need to go. Practicing Kegel exercises is easy: contract the pelvic floor muscles for five seconds, then relax for five. The cycle must be repeated about ten times, three times a day. With practice, Kegels improve overall bladder control and help manage the nighttime urination that nocturia causes.

Individuals can consult a healthcare professional if the problem persists even after making these lifestyle changes. The professional can suggest other tips on how to stop nighttime urination and even recommend nocturia treatments if necessary. While figuring out a solution, individuals can use liners, pads, and alternative underwear that absorb leaks and neutralize odors. These products come in different sizes and absorbency levels, ensuring a comfortable night’s rest.