Research shows that one in three Americans over the age of 30 wakes up at least twice each night to go to the bathroom.
These frequent interruptions can have a negative impact on your sleep, but there are some practical ways to manage it.
Dr Hana Patel, London-based Mattress Online’s resident sleep expert, offers the following tips for reducing the number of trips to the bathroom each night to improve your rest.
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1. Train your bladder with Kegels and exercise
Patel recommends doing Kegel exercises, also known as pelvic floor muscle training, as a way to strengthen the muscles that support your bladder.
“When done correctly, Kegels can strengthen your pelvic muscles and reduce the urge to go during the night,” she told FOX News Digital.
The doctor also emphasized the importance of staying active overall.
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“Simple preventive measures, such as regular exercise, can greatly reduce the need to use the bathroom at night,” she says.
Experts say exercises that work your lower abdomen are especially effective.
2. Avoid irritating drinks
Reducing the amount of certain drinks can reduce your need to use the bathroom at night.
“Caffeine, alcohol, artificial sweeteners, and carbonated drinks are diuretics and increase urine production, so it’s best to avoid them as much as possible,” Patel says.
To reduce nighttime confusion, she recommends enjoying these drinks earlier in the day or switching to less stimulating alternatives such as decaf or non-alcoholic drinks.
3. Reduce your salt and protein intake at night
Patel says adjusting the timing and content of your meals can reduce the need to go to the bathroom in the middle of the night.
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“Meals high in salt and protein can increase urine output, especially near bedtime,” she told FOX News Digital.
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Eating these types of meals early in the evening or at lunch instead of dinner can help prevent increased trips to the bathroom at night, without having to completely give up those foods, the doctor added.
4. Limit your TV volume and put your feet up
Adults who spend five or more hours a day watching TV or videos are 48% more likely to experience nocturia (frequent urination at night) than adults who watch less than an hour, according to a recent study. I know that.
“The exact cause is unknown, but one theory is that sitting for long periods of time causes fluid to accumulate in the legs, and increased drink intake may also play a role.”
Doctors suggest that people who spend a lot of time in front of the TV set limits and, if possible, elevate their legs to reduce the chance of needing to go to the bathroom at night.
5. Drink early and avoid fluids until late.
According to doctors, maintaining adequate hydration during the day and avoiding fluid intake in the evening can reduce the urge to go to the bathroom at night.
Patel recommends drinking 48 ounces to 64 ounces of hydration fluid in the morning and afternoon to avoid dehydration in the evening.
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“If you need to drink alcohol later, try to do it at least two hours before bedtime to minimize interruptions during sleep,” she said.