9 Top Tips To Stop Passing Urine At Night
At 51, between menopause for myself and a possibly enlarged prostate for my partner, frequent night time toilet visits can be a bit of a pain.
It can disrupt your sleep and affect your overall health, especially if like me, you *really* need your sleep!
This condition, known as nocturia, can be caused by various factors ranging from lifestyle choices to medical conditions.
How Many Times Is It Normal To Urinate Overnight?
According to NHS Foundation Trust it's normal to urinate up to once a night. However many people find they need to wee several times a night. If this is you, you might be wondering how to stop passing urine at night and if it's even possible. The good news is that it is possible to retrain your bladder and cut down on overnight loo trips.
Here’s our tips on how to reduce nighttime bathroom trips for better sleep:
- Drink plenty during the day
- Limit fluid intake before bed
- Monitor your diet
- Manage medications
- Elevate your legs
- Pelvic floor toning
- Treat underlying conditions
- Use the loo last thing before bed
- Consider your bedroom environment
Drink Plenty During The Day
Everyone needs at least 1.5 litres to 2 litres a day of fluid daily. People suffering from incontinence related issues often try and restrict their fluids in a mistaken attempt to help. In fact, this can concentrate the urine, causing bladder irritation which can make incontinence symptoms worse.
Front loading your fluids to earlier in the day, morning and afternoon can help lessen overnight loo trips.
Limit Fluid Intake Before Bed
With all that being said, try to avoid excessive fluid intake your fluid intake in the hours before bedtime. Drinking too much liquid, especially water, tea, or other beverages late in the evening can increase the likelihood of needing to use the bathroom at night. Aim to have your last drink about two to three hours before you go to sleep.
Monitor Your Diet
Certain foods and beverages can exacerbate night time urination. Alcohol and caffeine are diuretics, which means they increase urine production. Try to avoid consuming coffee, tea, chocolate, and soft drinks in the late afternoon and evening.
Similarly, spicy foods and those high in liquid, like soups, can also contribute to the problem.
Switching to decaffeinated tea and coffee is one simple way to help overactive bladders and reduce frequent urination at night.
Manage Medications
Some medications, such as diuretics for high blood pressure, can increase urine production. If you suspect your medications are causing frequent nighttime urination, talk to your Doctor. They might adjust your dosing schedule or change the medication to minimize its impact on your sleep.
Elevate Your Legs
If you have swelling in your lower legs during the day, especially due to conditions like venous insufficiency, try elevating your legs for a few hours before bed. This can help reduce fluid buildup in your legs, decreasing the fluid that might otherwise enter your bladder during the night.
Pelvic Floor Toning
Strengthening your pelvic floor muscles can help control your bladder and reduce urges to get up in the night to urinate. Pelvic floor exercises, commonly known as Kegels, involve tightening and holding the muscles that control urine flow.
For a structured approach, consider using the Secret Whispers Kegel Weights. This product comes with a six-step program that guides you through gradually increasing weights, making it easier to ensure you’re performing the exercises correctly and effectively.
Treat Underlying Conditions
Conditions like urinary tract infections, diabetes, and bladder problems can lead to increased urination. Managing these conditions with the help of your GP can significantly reduce nighttime trips to the bathroom.
Waking often during the night to pee can also be linked to obstructive sleep apnea and other sleeping disorders. Nocturia may go away when the sleeping problem is under control. Stress and restlessness are also contributors to nocturia and I know this is a trigger for me.
Using a meditation app such as Headspace or Calm, can really help switch off your brain to let you sleep better.
Use the Loo Right Before Bed
Make it a habit to use the bathroom right before you go to bed. This can help empty your bladder as much as possible, reducing the chances that you’ll need to get up in the middle of the night.
Consider Bedroom Environment
If you do need to get up at night, make sure your path to the bathroom is clear and safely lit to prevent falls. Also, keep the lighting low to avoid fully waking yourself up, making it easier to return to sleep.
We love these stick on night lights from Eufy which are low lights on a sensor in the landing and bathroom really helpful for exactly this purpose.
Conclusion
We hope you've enjoyed this article on 'how do I stop getting up at night to pee'. Reducing nighttime bathroom trips involves a combination of lifestyle changes, physical exercises, and possibly medical intervention. By understanding and addressing the underlying causes, you can improve your sleep quality and enjoy a more restful night.
Feel free to share your experiences or ask questions in the comments section below. If you’re looking for more personalised advice, consider reaching out to your GP.
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About the Author: Secret Whispers was founded by Julie Colan, a dedicated mum and health enthusiast who identified a gap in effective pelvic floor strengthening solutions. Driven by her own experiences, Julie developed the secret whispers pelvic floor trainer and worked to improve pelvic floor awareness and education. Helen Rankin, who founded Cheeky Wipes and Cheeky Pants and developed a range of environmentally friendly 'Simple Reusables', has now taken over Secret Whispers. Helen brings a wealth of experience in sustainable product development, recognised by the prestigious Queens Award in Enterprise for Sustainable Development in 2021. Together, their shared mission continues to empower women with reliable health and wellness solutions.
