It’s normal to wake up to the sound of your alarm clock or the buzzing of your phone. It’s not so normal when you have to go to the bathroom multiple times at night. Nocturia is defined as waking up several times per night to urinate, and while it may not be a disease in itself, it can be a symptom of other conditions, such as overactive bladder (OAB), bladder infections, or sleep apnea.

Tips For A Restful Nights Sleep

Here at Alliance Urology, we understand nocturia can prevent you from getting quality sleep. We urge those to take steps to address it sooner rather than later, as restful sleep is essential for overall health and wellness. Continue reading to learn five tips for calming nocturia. 

1. Avoid Caffeine and Alcohol

One of the best ways to calm nocturia is to avoid foods and beverages that can irritate your bladder. Two main beverages to limit your intake of close to bedtime include caffeine and alcohol. Both caffeine and alcohol are considered a diuretic, which increases urine output by inhibiting the production of a hormone called vasopressin. Vasopressin, also known as antidiuretic hormone (ADH), plays an essential role in the body’s control of osmotic balance, blood pressure regulation, sodium homeostasis, and kidney functioning.  

2. Maintain A Healthy Weight

Maintaining a healthy weight has benefits that reach far beyond calming your nocturia symptoms. By eating a balanced diet and exercising daily, you greatly reduce the risk of obesity, heart disease, type 2 diabetes, and certain cancer. Maintaining a healthy weight can even help ward off other urological conditions such as kidney cancer, urinary tract infections, hypogonadism, prostate cancer, and more. However, those who are overweight or obese run the risk of increased urine production, which increases the frequency of urination. Additionally, obesity can decrease blood flow and nerve activity, which may lead to bladder control issues. 

3. Limit Liquids Two Hours Before Bed

Drinking fluids throughout the day is important for your overall well-being. An adequate intake of water helps prevent dehydration, which can lead to unclear thinking, mood changes, constipation, and kidney stones. However, if you struggle with nocturia, it is important to limit your liquid intake roughly two to four hours before bed.   

4. Consider An Afternoon Nap

Naps can be useful for a number of reasons, including calming nocturia. Not only can they help you catch up on lost sleep, but they also allow liquids to be absorbed into the bloodstream. According to the Sleep Foundation, during sleep, there is no fluid intake which helps to manage a balanced level of hydration. Furthermore, circadian signals cause the body to produce the hormone vasopressin, which promotes water retention.

5. Talk To Your Doctor

If you have tried all the tips and tricks to calm nocturia, but nothing seems to be working, it may be time to plan a trip to your urologist. When lifestyle changes aren’t doing the trick, there are medications that can help. Additionally, nocturia may be caused by an underlying condition. Visiting your healthcare provider is a great way to help discover related health conditions or to get your nocturia symptoms under control. At Alliance Urology, our board-certified physicians specialize in the diagnosis and treatment of a variety of urological conditions.

When we can’t sleep, our quality of life decreases. If you have trouble falling asleep or wake up frequently during the night, it can be hard to wake up refreshed and ready for your day. The good news is, there are many things you can do to overcome nocturia, including lifestyle changes and medical treatments. If you have concerns about your urologic health or are struggling with nocturia, call our office at (336) 274-1114 to make an appointment.