Frequent nighttime bathroom visits can ruin your sleep and leave you exhausted. But before you resign yourself to restless nights, try these expert-backed strategies to reduce nocturia.
A urologist’s top tip? Adjust your water intake schedule. Drink most of your fluids before 4 p.m., taper off by 6 p.m., and avoid liquids entirely after dinner. This simple shift gives your kidneys time to process fluids before bedtime.
Some foods and drinks make the problem worse. Skip evening servings of tea, coffee, alcohol, and watery fruits like watermelon. Even healthy choices like celery and cucumbers can backfire if eaten too late.
Another helpful trick: prop your legs up for 30 minutes in the late afternoon. This reduces fluid retention in your lower body, cutting down on overnight urges.
Give these changes a week to work. If nighttime trips continue, see a doctor—it could be a sign of an underlying issue. But for many seniors, smarter hydration means finally sleeping through the night.
