Do you have a frequent urge to urinate, especially at night? If so, it might be disruptive to both your sleep and peace of mind. While occasional nocturia and frequent urination can be completely normal, it can also be a sign of underlying health issues such as a bladder infection or diabetes. In order to avoid this problem and promote better bladder health, it is important to pay attention to your lifestyle and know which things to avoid that can trigger frequent urination.
One of the main things to avoid is drinking too many fluids. It may seem counterintuitive to not drink liquids when you have the urge to urinate, but excessive fluid consumption can lead to frequent trips to the bathroom. According to the National Institute of Diabetes and Digestive and Kidney Diseases, it is important to drink the right amount of fluids throughout the day instead of only drinking liquids in the evening. The average adult should be drinking 64 ounces of liquid a day which is about 8 cups. It is also best to drinking fluids before noon if possible.
Alcohol and caffeine are popular drinks due to their stimulating effects, but they can cause disruptions in bladder health. Both drinks are diuretics, meaning they make you urinate more. If you do wish to indulge in these beverages, it is best to do so before 6 PM as they can tie your bladder up at night and lead to frequent waking.
According to healthline, Another factor to consider is watching what foods you are eating. Certain foods have diuretic effects and can increase the need to urinate. These include foods that have high sodium content, such as processed meats, canned soups, and frozen dinners. Foods with oxalates can also aggravate the bladder and make you need to pee more. Examples of these foods are spinach, kale, nuts, and almonds.
If your bladder health is not what it used to be, you should also look at your stress levels. Stress can cause the muscles of the bladder to be tight, resulting in frequent urination. To reduce stress, try different relaxation techniques such as stretching or mediation.
Finally, taking measures to promote healthy bladder health can also lessen frequent urination. Using the restroom as soon as you feel the urge to go and not “holding it in” can prevent accidents and help you stay on a healthy bathroom schedule. Additionally, maintaining a regular exercise routine can help strengthen your muscles and promote better bladder control. Also, if you are having persistent issues associated with frequent urination or urinary tract infections, it is important to speak with a healthcare provider and get the right treatment.
