Nocturia: our tips for getting up less at night

What are the causes of nocturia?

While this condition is more common in older people, it can affect people of all ages.

There are many factors that can cause nocturia. Therefore, the first step is to speak to your GP for a proper diagnosis.

Nocturia can be a symptom of ageing. With age, the secretion of antidiuretic hormone (ADH), which helps regulate urine production, can be disrupted, leading to frequent urination at night.

Other possible causes of nocturia include:

• taking a medication with a diuretic effect;

• bladder irritation caused by a urinary tract infection or the absorption of irritating substances (coffee, tea, tobacco, etc.);

• an overactive bladder;

• diabetes, which causes polyuria (increased urine production) either overall or at night;

• kidney failure

In men, benign prostatic hyperplasia (BPH) is a condition where the enlargement of the prostate gland can make urination difficult and lead to more frequent urination.

Why should nocturia be taken seriously?

Having to get up several times a night to urinate disrupts sleep quality and, therefore, the ability to recover.

• The consequences can be serious for the health of the person concerned:

• asthenia (very significant fatigue) during the day;

• metabolic disorders (disrupted secretion of satiety signalling hormones);

• a loss of efficiency at work;

• an increase in depressive disorders;

• an increased risk of developing certain diseases (type 2 diabetes, cardiovascular diseases, weakened immune system, etc.).

Sleep disruption can affect concentration, mood and daytime energy.

5 tips to get up less at night

Drink less at the end of the day

• To avoid unpleasant nighttime awakenings, it is best to hydrate in sufficient quantities (1 to 2 litres or more, depending on needs) throughout the day.

• At the end of the day, it's best to reduce your water and other fluid intake as much as possible.

• Drinks such as alcohol, coffee, and sodas are not recommended because they irritate the bladder.

• Some herbal teas can increase urine production, so they’re best avoided in the evening.

Don't eat too late in the evening

• The digestive process tends to stimulate urine production. A late dinner can therefore increase the urge to urinate during the night.

• It is also advisable not to eat too heavy a meal. Spicy, acidic, or diuretic foods should be avoided at dinner: citrus fruits, chocolate, tomatoes, or artichokes.

Doing sports

• According to a study conducted by researchers at Loyola University Chicago, physical exercise helps men sleep more soundly.

• By analysing the lifestyles of thousands of men with benign prostatic hyperplasia (BPH), they found that there were

• 13% fewer cases of nocturia among those who exercised than among sedentary men.

• The study confirms that one or two hours of exercise per week reduces the need to get up at night to urinate.

Discuss the side effects of your treatment with your GP.

• Treatments for high blood pressure and obesity cause water retention.

• If you experience frequent awakenings to urinate as a result of your prescribed medication, talk to your GP.

• They will advise you on the optimal time to take your medication.

Other treatment options exist to target the cause(s) of the problem. These may include medication and rehab (pelvic floor rehabilitation), behavioural solutions (conscious bladder retraining), or, as a last resort, surgery.

Reduce your salt intake

• The body's water balance is regulated by circulating salt levels.

• A diet high in salt can cause a more frequent need to urinate at night.

• The NHS recommends a daily salt intake of less than 6 grams.

Nocturia is a problem with often underestimated consequences. If your frequent urge to urinate wakes you up too often, consult a doctor. They can identify the cause of your nocturia and help you get back to restful sleep.