Pregnancy can be an exciting journey, but for many expectant mothers, it comes with its fair share of challenges.
One of these challenges is nocturia – or frequent nighttime urination.
In fact, up to 87% of pregnant women experience this condition, and it often worsens as pregnancy goes on.
While nocturia is common, managing it effectively is key to ensuring restful sleep and maintaining comfort, especially in the later stages of pregnancy.
To help expectant mothers get the rest they need, the experts at Mattress Online have collaborated with Dr. Hana Patel, an NHS GP and medico-legal expert, to provide practical tips for reducing nighttime disruptions caused by frequent trips to the bathroom.
So, here are six ways to avoid frequent trips to the bathroom at night.
Avoid Triggering Beverages
One of the simplest ways to cut down on nighttime bathroom visits is to be mindful of what you drink.
Dr. Patel advises minimising consumption of certain beverages that are known to increase urine production.
“Caffeinated, artificially sweetened, and fizzy drinks act as diuretics, which means they lead to more frequent urination,” she explained.
To reduce the likelihood of waking up in the middle of the night, enjoy these types of drinks earlier in the day or switch to alternatives that are decaffeinated and naturally sweetened.
Reduce Salt and Protein Intake in the Evening
The timing and composition of your meals can also play a role in managing nocturia.
Dr. Patel suggests cutting back on salty and protein-rich foods later in the day. “These foods can increase urine production, especially when eaten close to bedtime,” she noted.
Instead of eliminating these meals altogether, consider enjoying them earlier in the day – like at lunch or an early dinner – so you can still indulge in your favourite foods without the extra bathroom trips.
Hydrate Early, Limit Fluids Late
Staying hydrated is crucial during pregnancy, but the timing of fluid intake matters.
Dr. Patel recommends maintaining proper hydration during the day while limiting fluids in the evening.
“I advise patients to drink three and a half to four pints of mixed fluids throughout the morning and afternoon to avoid dehydration,” she suggested.
“If you need to drink in the evening, try to do so at least two hours before bed to minimize sleep disruptions.”
Limit Screen Time and Elevate Your Legs
Recent studies suggest that excessive screen time, particularly spending five or more hours watching TV or videos, can contribute to nocturia.
“Adults who spend prolonged periods sitting are 48% more likely to experience nighttime urination,” Dr. Patel explained.
Although the direct link between screen time and nocturia is still being studied, it’s thought that sitting for long periods can cause fluid retention in the legs.
To counteract this, try reducing your screen time, especially in the evening, and elevate your legs when possible to encourage fluid circulation and reduce nighttime bathroom trips.
Empty Your Bladder Before Bed
Even if you don’t feel the urge to go to the bathroom before bed, making a trip can prevent waking up during the night.
Dr. Patel suggests techniques like gently rocking side to side to create pressure on the bladder or running your fingers under cold water to stimulate the need to go.
Strengthen Your Pelvic Floor with Kegels and Exercise
Bladder training through kegel exercises can be an effective way to manage nocturia.
“Kegels help strengthen the pelvic muscles, which can reduce the urge to urinate at night,” Dr. Patel said.
Kegels are simple exercises that you can do anywhere and, when done regularly, can significantly improve bladder control
Dr. Patel also highlights the importance of staying active during pregnancy.
“Regular exercise, particularly exercises that engage the lower abdomen, can help prevent frequent nighttime bathroom visits,” she added.
Incorporating daily exercise, even in small amounts, can have a big impact on reducing nocturia.
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