Address nighttime bathroom trips

Stop drinking large amounts of fluids 2-3 hours before bed. Front-load your hydration earlier in the day. If nocturia persists despite fluid management, consult a physician.

Why It Works

Nocturia (waking to urinate) is one of the most common causes of sleep maintenance problems, affecting up to 50% of adults over 50. Reducing evening fluid intake decreases bladder volume during sleep without causing dehydration if daytime hydration is adequate.

Tips

• Caffeine and alcohol are diuretics that compound the problem
• Persistent nocturia (2+ times per night) may indicate an underlying condition worth investigating
• Elevating legs for 30 minutes before bed can help reduce fluid retention that otherwise redistributes to the kidneys at night