Tired of stumbling to the bathroom multiple times every night? You’re not alone. Nocturia—the frequent need to urinate during sleep—plagues many people, especially as they age. But according to urologists, small adjustments to when and how you drink water can make a big difference.
The key is timing. Try drinking 70–80% of your daily water intake before 4 p.m. Sip steadily throughout the day rather than gulping large amounts at once. After 4 p.m., slow down, and after 6 p.m., avoid fluids altogether. This gives your body time to process liquids before bedtime.
Certain foods and drinks can also trigger nighttime trips. Skip diuretics like tea, coffee, alcohol, and water-rich foods (think watermelon, cucumbers, and celery) in the evening. Salty snacks are another culprit—they make you thirstier, leading to more fluid intake.
Here’s a surprising trick: elevate your legs for 30 minutes in the late afternoon. This helps redistribute fluids that might otherwise pool in your legs and contribute to nighttime urgency.
Stick with these changes for at least a week. If you’re still waking up frequently, consult a doctor—nocturia can sometimes signal underlying conditions like an enlarged prostate or diabetes. But for many, better sleep is just a few smart hydration tweaks away.
