- How to Naturally Stop Frequent Urination at Night
- 1. Do Kegel exercises
- 2. Reduce fluid intake at night
- 3. Avoid bladder irritants
- 4. Try bladder training
- 5. Maintain a healthy weight
- 6. Reduce constipation
- 7. Elevate your legs and use compression stockings
- 8. Quit smoking
- Get help managing your urinary symptoms
Nocturia, or frequent urination at night, occurs due to a wide range of causes.
Some of the biggest causes of nocturnal urinary frequency include sleep disorders such as obstructive sleep apnea, benign prostatic hyperplasia (BPH) or enlarged prostate, recurrent urinary tract infection, interstitial cystitis, or pain in the bladder, bladder obstruction, among others.
Having to get up frequently during the night to urinate can lead to sleep disruption and impaired quality of life.
In this post, you will learn how to stop frequent urination at night naturally.
How to Naturally Stop Frequent Urination at Night
Treatment of frequent urination at night depends on the root cause. For example, if the cause of this symptom is a problem with the prostate gland, you need to manage the main cause first.
In some cases medications are necessary, but lifestyle measures help most people with urinary problems. Below, you can learn more about natural methods to control urine output and stop frequent nighttime urination.
1. Do Kegel exercises
Kegel exercises strengthen pelvic floor muscles. The pelvic floor exercises are ideal for people with fecal or urinary incontinence and men who dribble after urination. In one study, Kegel exercises helped reduce lower urinary tract symptoms, including nocturia, in post-stroke men.
To perform these exercises, you need to identify pelvic floor muscles. They are the muscles you use to stop urine flow midstream. Then, you tighten pelvic floor muscles, hold for a few seconds, then release. Strive to do these exercises several times during the day.
2. Reduce fluid intake at night
Staying hydrated and drinking enough fluids are important for good health and wellbeing. However, if you have nocturia, you may want to decrease fluid intake at night. Strive not to drink anything two to four hours before bedtime.
3. Avoid bladder irritants
Some foods and beverages can irritate your bladder and increase urination. This also includes more frequent trips to the bathroom at night. Common bladder irritant examples include:
- Carbonated drinks, tea, and coffee with or without caffeine
- Tomato and tomato-based foods and products
- Spicy foods
- Fruit juices
- Acidic fruits such as grapefruits, oranges, limes, and lemons
Keep a food journal to identify your irritants if you still don’t know what they are. Write down how many times you go to the bathroom at night, the foods you eat, and symptoms you experience, e.g., painful urination, excessive urination, urge incontinence, among others. After a while, you will be able to identify triggers that increase symptoms in your case.
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- Daily bladder diary
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- Step-by-step guide
4. Try bladder training
People with overactive bladder often get used to urinating frequently or at the slightest urge. For example, you may get used to frequent trips to the bathroom at night. One way to manage nocturia is to train your bladder.
Bladder training is the process of adjusting your habits and trips to the bathroom during the day, especially at night. A major component of bladder training is a set schedule that implies you should go to the toilet at a specific time, even if you don’t have the urge to urinate. As you train your bladder, you gradually increase the time between urination.
Bladder training allows you to regain control over your bladder function. Evidence shows bladder training improves overactive bladder symptoms.
To train your bladder, it’s necessary to identify your urinating pattern and extend urination intervals. Once you establish a schedule, make sure to stick to it. Establishing bladder control takes time, but it’s an excellent natural strategy to manage this urinary problem.
5. Maintain a healthy weight
Excess weight increases the risk of many health problems. A growing body of evidence confirms being overweight or obese puts you at a higher risk of nocturia. The risk between the two is present, even if other parameters are eliminated, e.g., age, gender, diabetes, and high blood pressure.
Since being overweight or obese puts you at a higher risk of nocturia, one way to manage this medical condition is to slim down or maintain weight in a healthy range. This isn’t a quick fix but an important measure for the long-term management of this problem.
6. Reduce constipation
Constipation is a common gastrointestinal problem for many people. Not only is it a common cause of the discomfort, but it may also worsen frequent urination at night.
How? Well, constipation forms extra pressure on your bladder and thereby makes you urinate more often.
Reduce constipation through intake of high-fiber foods. While there are many products and supplements that promote digestive health and reduce constipation, you should consult your healthcare provider first before you go ahead and use them.
RELATED: 20 Foods To Relieve Constipation.
7. Elevate your legs and use compression stockings
Wear compression stockings or elevate your legs before you go to bed. Doing so may prevent the accumulation of fluid, i.e., fluid retention in your legs. As a result, fluid in the body is more adequately distributed and thereby reduces the need for urination.
If you don’t have compression stockings, it helps to keep your legs elevated before bedtime, e.g., you can place a pillow under your legs. Another thing you can do is sit for an hour before bedtime with your legs elevated. This directs all the fluid buildup to your bladder and thereby helps you prevent nocturia or reduce your trips to the bathroom.
8. Quit smoking
Smoking has a major potential to cause various types of cancer and lead to many other health problems. Smokers are more likely to develop problems with their bladder, which also includes overactive bladder and nocturia.
Additionally, smokers are more likely to have serious symptoms of the problems. For that reason, quitting smoking can help you manage nocturnal polyuria and decrease the number of trips to the bathroom at night.
While it may seem like quitting smoking is mission impossible, this is an achievable goal. A strong support system can help you stop smoking. Also, there are many support groups you can join.
Smoking irritates your bladder and aggravates your condition. For that reason, it’s crucial to do your best to avoid using cigarettes.
Get help managing your urinary symptoms
If you are suffering from urinary symptoms, book a free health consultation to speak with one of our expert advisors. This fifteen-minute consult gives you the opportunity to ask questions and receive tailored advice to your concerns.
Frequent urination at night, or nocturia, happens due to various causes. Some of these causes are UTIs, enlarged prostate, and others.
Although symptoms of this problem are numerous, there are many things you can do to manage them. This post focused on important tips to bear in mind in order to stop frequent urination at night. A healthy lifestyle is the cornerstone of managing urinary symptoms.