5 Ways to Fix Frequent Urination at Night

You can pee less often at night, naturally. 

Do you wake up multiple times at night to head to the bathroom? If you answered yes, know that you are not alone.  

As people grow older, they typically awake more often to urinate. Up to 90% of those 80 and older struggle with nocturia—the medical term for having your bladder wake you up multiple times during the night. But just because frequent nighttime urination in women and men is common does not mean it is inevitable. 

Many people can decrease their number of bathroom trips at night with a handful of simple steps. This article will explore the strategies that might help you achieve better rest, and with it, happier, healthier days. 

How to Reduce Nighttime Urination Naturally

Many adults want to know if they can naturally decrease how often they need to pee during the night. Here are five strategies that just might help you sleep more soundly. 

1. Wear Compression Socks and Elevate Your Legs

Fluid buildup in the legs, ankles, and feet is common as people grow older. That fluid retention is a sign of poor fluid distribution, and it can cause nighttime urination. To minimize fluid retention, swap out your regular socks for compression socks. You may also find benefits by elevating your legs for an hour above your heart. Try to do this in the evening or late afternoon to encourage urination before bedtime.  

2. Exercise Daily

Exercise can improve deep sleep by decreasing the number of trips to the bathroom at night. A study features in Biomedical Research examined the effects of 30 minutes of rapid walking on nocturia symptoms in older men over eight weeks   (1). The number of nighttime bathroom trips decreased from an average of 3.3 to 1.9 times per night. 

To increase your chances of a peaceful night’s sleep, try to be active for 30 minutes each day. You may choose to garden, go for a walk, or do some yoga. 

3. Limit Drinking Before Bedtime

You probably already know that drinking too much of any beverage before bed leads to bladder control problems at night. To keep your bladder as empty as possible during the night, try to limit beverages two to four hours before bed. Just be sure that you increase your liquid consumption during the day to avoid dehydration.  

4. Eat More Fruit and Consume Less Sodium

Diet may play a role in how often you urinate at night. Evidence suggests that high-sodium diets increase nocturia while eating plenty of fruits and vegetables decreases nocturia (2). Concentrate on eating more fruits and veggies while reducing high-sodium foods like fast food and pre-packaged food.

5. Try Supplements or Herbs for Bladder Health

BetterWOMAN and BetterMAN are natural supplements designed to support bladder health in adults.* People who have tried these supplements report improvements ranging from decreased urinary frequency throughout the day and night to better sleep quality.*  

Final Thoughts on Treating Nocturia

Lifestyle changes and quality all-natural supplements are an excellent strategy for when you want to urinate less often at night. While these strategies are likely to help, there are people for whom these steps are not enough. Be sure to speak with your doctor about any bladder problems so they can help identify the cause of your bladder troubles and determine if you need any medication. 

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