Many people don’t know how to stop frequent nighttime urination because they don’t consider it as a problem.
Throughout the day, we eat and drink a lot of stuff. Some of them are healthy while others are really harmful.
The latter needs to be removed from the body after a certain interval of time. This removal of excess waste occurs in our body with the help of two processes: Digestion and Urination.
The toxic liquid wastes get filtered from the kidney and come out in the form of Urine. Though the process is very crucial, the frequency of urination has a chance of becoming a problem.
This blog will study the aspects, causes, and how to stop frequent nighttime urination. So, let us start by understanding it in detail.
What is Frequent Night Time Urination?
Though it is very important to urinate in order to remove the waste from our bodies, at times it can be a matter of concern.
This is because of an increase in the frequency of urination, especially at night. The term for such a concept is Nocturia which is basically an urge to wake up at night in order to urinate.
There are many reasons for such symptoms. One of them is Global Polyuria, which means urinating often at night either because of excess fluid intake, diabetes, or kidney dysfunction.
At times, the consumption of caffeine can also affect your body and be the reason for it. In females, pregnancy too brings Nocturia. Urinary Tract Infections also lead to frequent urination.
Other reasons can be decreased bladder capacity, increased urinary frequency, and sleep disruptions as well. It can also hint at signs your hormones are out of whack.
For this, you need to find the solution and cure this problem. One of them is knowing about your ADH levels. Many people aren’t aware of what the ADH hormone is; well, it helps the kidney to regulate the amount of water and salt in the body.
Therefore, it is important to keep track of how your hormones are actually doing to prevent waking up frequent times at night.
Moving on, preventing and treating Nocturia or Frequent nighttime urination is not that hard if you are aware of certain simple ways.
10 Ways to Stop Frequent Nighttime Urination/Nocturia
Like any other health issue, in order to stop frequent nighttime urination, it is important to learn about its root cause.
From exercises to medicines to lifestyle changes; there are several ways for frequent nighttime urination at night. You need to pick what’s appropriate for you depending upon the cause.
#1. Do Kegel Exercises
In women, Nocturia is a common problem. It exists in the last few months of pregnancy.
Kegel Exercise is a great solution to that in which you pretend to urinate and then you tend to hold it.
This can relax and tighten the pelvic muscles that are responsible for urine flow. Such an exercise is performed by women to control frequent urination.
It is one of the best natural remedies for frequent urination in females at night.
#2. Reduce Fluid Intake at Night
Some people have the habit of drinking water in the middle of the night. The common reason for Nocturia is an increase in the intake of excess fluid.
Be it water or juices or alcohol. So, one needs to have control of that, especially during the night. Avoid intake of fluid 2-3 hours prior to bedtime.
Adding to it, keep yourself hydrated throughout the day, so you don’t need to wake up in the middle of the night for drinking water and then for urinating.
#3. Avoid Bladder Irritants
If you have been wondering, why do I pee every 2 hours at night? This might be because of the wrong food choices in your diet.
There are certain food sources that decrease the capacity of the bladder to hold on and accelerate the urge for urination. These are known as Bladder Irritants.
Examples of such food items are Coffee, caffeinated drinks, carbonated beverages, spicy foods, onion, citrus foods, and high water-content items like watermelon, strawberry, and cucumber.
Avoid consuming an excess of such food items, especially in your night meals.
#4. Try Bladder Training
This is mainly about getting your bladder used to a certain routine throughout the day.
It can occur when you fix a schedule for yourself especially related to consumption and urination which can really help one get control over their bladder regulation.
To explain, make a habit of using the washroom before going to bed and try not to wake up in the middle of the night.
While you may find it hard to practice it in the beginning, this might be of great help in stopping frequent nighttime urination.
#5. Get Your Hormones Checked
It is recommended to get your hormones checked because an imbalance in ADH (Anti-Diuretic Hormone) can cause Nocturia of frequent Nighttime urination.
Notably, low levels of ADH/vasopressin hormone often led to an increase in the urge to urinate at night quite frequently.
If your ADH level is low you better start working on it. Learning how to increase ADH is not that difficult, work on your diet, do certain interval workouts, and improve your lifestyle.
#6. Reduce Constipation
Constipation is one of the most concerning causes of Nocturia. It is because a large amount of stool in the colon exerts pressure on the bladder.
This can lead to the bladder not being able to fill itself or contract frequently. Not just that, it may also exempt the bladder from not emptying completely.
All of it will eventually increase the frequency of urination at night or Nocturia.
#7. Try Elevated Legs Position
Elevating your legs before going to bed is one of those remedies for frequent urination at night. It can really help in preventing fluid accumulation in the legs.
Also, elevating your legs will stimulate the distribution of fluid adequately. This will reduce the frequency of urination.
To stop frequent nighttime urination, try to sit with your leg in an elevated position at least 1 -2 hours before your bedtime.
There are certain safe exercises and comfortable positions in yoga to help you with it.
#8. Wear Compression Stockings
These are specially made snug-fitting stockings that help in preventing urinary frequency. The compression stocking works in a similar way as elevating your legs does.
In this, you tend to squeeze up your legs to move up your legs. By applying pressure to the legs and increasing the fluid flow from the legs, it regulates urination.
In case you don’t have compression leggings or stockings, try putting a pillow under your legs for an hour or two before you go to bed.
#9. Stop Smoking
We are already aware of the fact that smoking is injurious to health. Yet you must know that it is one of the reasons why urination is triggered.
It is because smoking increases irritation and pressure on the bladder that increases the frequency of urination.
Therefore, it also adds to the cause of nocturia. If you want to stop frequent nighttime urination, avoid smoking especially around your bedtime.
#10. Maintaining a Healthy Weight
There are various facts that reveal that excess body weight increases abdominal pressure which further leads to an increasing bladder pressure and urethral mobility.
Because of this reason, the bladder can become either overactive or unstable which might lead you to frequent urination. Thus, maintain a healthy body weight.
As per the reports of the International Neurology Journal, obesity has a significant association with Nocturia.
Therefore, it is important to keep your weight under control. It is not only the cause of diabetes and heart-related issues but also causes you to urinate frequently at night.
So, these are the reasons responsible for increasing the action of the bladder during nighttime.
Final Words
So far, we have seen how important is the regulation of urination. From lifestyle to hormonal balance, a lot of factors play an equally important role in this process.
ADH Hormone is responsible for urinary frequency. So, practice a healthy lifestyle to keep your bladder well.
Stop consuming foods that cause unnecessary contraction in the bladder or those food sources that increase the frequency of urination.
At times, urination is too often because of diabetes so you must get yourself tested and take required medications.
The key to regulating urine at night is having good sleep and a healthy lifestyle.
