Five tips to reduce your night-time trips to the toilet

If you want a better sleep, try these tips to strengthen your bladder.

toilet trip

Many people need to use the toilet more frequently as they age. At night, this can disrupt sleep and leave you feeling irritable, stressed and tired throughout the day. This common  condition is called nocturia.

There are things that you can do to reduce frequent night-time trips and hopefully stop them altogether.

Here are five things to try to improve your bladder control and help you sleep more soundly.

1. Reduce your salt intake
Nagasaki University researchers recently presented evidence to the European Society of Urology that reducing salt in your diet could help curb those annoying trips to the bathroom in the middle of the night. The researchers studied 321 adults suffering nocturia who had either a high or moderately high-salt diet. For 12 weeks, 223 participants cut their high daily salt intake from 10.7g to 8g. They experienced a near 50 per cent reduction in the frequency of night-time urination – from 2.3 times a night to 1.4. The other 98 adults increased their moderately high salt intake from 9.6g to 11g. This group’s need for night-time urination rose from 2.3 times a night to 2.7.

2. Do pelvic floor exercises
Weak pelvic floor muscles can reduce your bladder control. Even if you are not experiencing a weak bladder yet, getting a head start now could stop this issue cropping up in future. If you are experiencing the problem, you can still improve your control with regular pelvic floor exercises. If you are unsure where your pelvic floor muscles are or how to exercise them, check out our guide to pelvic floor health.

3. Reduce your caffeine intake
Your morning cuppa isn’t doing your bladder much harm, but drinking coffee or any caffeinated beverage later in the afternoon will affect how many trips to the toilet you make overnight. As evening approaches, you should stop your caffeine intake, this includes any soft drinks that may be caffeinated. Try drinking water or milk instead. This will not only reduce your urge to go to the toilet, but it will help you get a better night’s sleep. It may even help your bone density, particularly if you start drinking milk as a replacement.

4. Cut out late night liquids
The number of times you visit the bathroom is related to the amount of liquid you drink and how recently you drank it. If you cut off your liquid intake early enough before you go to bed you will be able to reduce the problem. You should not reduce the amount that you drink throughout the day, just try and get more water into your body earlier in the day and drink less at night or late evening.

5. Lift your fibre intake
If you suffer from constipation, your full bowel can reduce the space available within your abdomen for the bladder. This means that the bladder holds less fluid and tells you that it is full earlier than otherwise. A high-fibre diet is one of the best ways to ensure you stay regular but there are other things you can do to address the problem.

Do you suffer from nocturia? Do you have any tips you would like to share?

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    COMMENTS

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    MICK
    11th Jul 2017
    10:59am
    I was willing to bet this was a leon article. Wrong on all counts!

    I fail on most of the above list. Such is life.
    Jennie
    11th Jul 2017
    1:58pm
    Yes, I found that when I ate pizza (which I haven't done for years) I never needed the loo in the night. This was due to pizza's high salt content. High salt retains fluid. I don't recommend eating pizza though.
    Jennie
    11th Jul 2017
    1:58pm
    Yes, I found that when I ate pizza (which I haven't done for years) I never needed the loo in the night. This was due to pizza's high salt content. High salt retains fluid. I don't recommend eating pizza though.
    shirboy
    11th Jul 2017
    11:17am
    Use ALLBRAN at breakfast. It gives you 50% of your daily fibre . It also keeps your weight in control.
    johninmelb
    11th Jul 2017
    11:44am
    According to the packet it is only 42% of your daily fibre - if you take the recommended serving size.

    Uncle Tobys used to be better as it was 55%, but they kept stuffing around with the forumula - aka cost cutting, and it's less now. In any case Uncle Toby's tasted a million times better than cardboard All Bran.

    I now buy the Woolworths High Fibre Bran cereal. Tastes ok, and 50% of daily fibre, though I eat slightly more than the 45g serve.
    buby
    19th Aug 2017
    6:57pm
    Sirboy do you live ON All bran for all day, you need more than that to eat to live, and how does that stop you going to the loo during the nightmmmmm !!!!
    GiGi
    11th Jul 2017
    12:59pm
    Nocturia could be due (at least partly) to an enlarged prostate restricting the size of the bladder. So, it is a good idea to see your doctor if you have nocturia: in most cases prostate enlargement is just due to age but it does need to be checked out.
    Tru
    12th Jul 2017
    10:53am
    Only if you're a bloke!
    But you are so right - so many men I know have had prostate problems, including both brothers and my father - all men should do the best they can to monitor their prostates, and most importantly as soon as symptoms appear, get them checked out.
    buby
    19th Aug 2017
    6:57pm
    mmmmm but i'm not a bloke????

    11th Jul 2017
    2:17pm
    I was given a great tip about nightly visits. (I average about 3) Don't turn any lights on. When a light is turned on the brain reacts as if it is time to be awake and when you return to bed the brain takes a while to settle. Works for me.

    11th Jul 2017
    2:37pm
    I enjoy waking up in the middle of the night for a pee.
    Don't believe this silly stuff folks.
    Drink plenty of water and if you do need to go to the loo at night, so be it.
    Sleep in a little later in the mornings if you have to, a have an afternoon nap
    buby
    19th Aug 2017
    6:58pm
    OKay Rap consider it done lol
    mike
    12th Jul 2017
    12:25pm
    I have bad arthritis and my GP said I get very cold at night because of lack of movement and my body gets cold. So getting up a couple of times at night gets my circulation working again. works for me.
    buby
    19th Aug 2017
    6:59pm
    MMMm this might be my problem too. Perhaps a glass of brandy might help that little problem??
    GiGi
    29th Aug 2017
    9:08am
    One glass doesn't help. I find that a whole bottle works very well as a cure for nocturia - you are completely 'prost[r]ated'!!!


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