Worried About Falling During Nighttime Bathroom Trips?

ADULTS WITH NOCTURIA HAVE A GREATER CHANCE OF GETTING INJURED FROM A FALL.

Falling at night is a concern for adults, especially if you must get up multiple times to head to the toilet. The more often you have to go, the greater the chances you’ll fall over something or fall down the stairs. (1) And a bad fall can lead to injuries like breaking a hip or spraining an ankle.

One way to lessen your risk of a serious fall is to decrease how often you need to relieve your bladder. So let’s look at four science-backed ways to pee less frequently at night and reduce your risk of a nighttime fall.

Four Ways to Naturally Improve Nocturia Symptoms and Reduce Fall Risk

1. Pay Attention to What You Drink and When

If you struggle with frequent nighttime urination, you probably already limit how much you drink at night. But did you know that what you drink throughout the day also matters? Caffeine and alcohol consumption lead to greater urgency and more frequent bathroom trips.

While you may not want to eliminate coffee, tea, or alcoholic beverages, you should consider drinking these earlier in the day. Caffeine after lunch or alcohol after an early dinner exacerbates nocturia symptoms.

2. Train Your Bladder

If you relieve your bladder immediately whenever you feel the urge to go, you gradually lose the ability to hold it in. Bladder training helps you space out bathroom trips by slowly increasing how long you wait before heading to the bathroom. (2)

The idea behind bladder training is simple—gradually increase how long you wait before relieving your bladder. If you currently need to go every hour, make sure you wait at least five minutes longer than that. Once that’s easy, increase the duration by another five or ten minutes. Eventually, you may not need to pee for hours at a time.

3. Walk or Jog Every Evening

Thirty minutes of light exercise every evening can dramatically decrease nighttime urination. (2) In one study of thirty men aged 71 and older, 30 minutes of walking at night for eight weeks led to fewer nocturia episodes. On average, these men went from 3.3 bathroom trips to 1.9 bathroom trips each night after just eight weeks of exercise.

4. Try Bladder Supplements

A healthy bladder means better bladder control and fewer nighttime bathroom trips. BetterWOMAN and BetterMAN are natural supplements that support bladder health and function. In clinical studies, participants reported multiple benefits, including better quality sleep and fewer nighttime awakenings from an urgent bladder.*

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