How to Manage or Fix Nocturia (Night Urination)
By Dr. Andy Galpin
There is a MAJOR sleep mistake that far too many people make.
People know “hydration is important” so they smash water.
But if it makes you wake up 3x a night to pee (“nocturia”), you’re stepping over a dollar to pick up a penny.
0 = goal.
1x per night = OK.
>1 = problem.
So, here’s how you do it…
1. Regulate total fluid intake. Start at 1/2 your bodyweight in ounces (so if you're 200 lbs, that would be 100 oz of water). Titrate and experiment from there.
2. Bias fluid intake towards the beginning of the day. Working out earlier helps this greatly (rather than at night), if possible.
Try to just sip to need within the 3 hr prior to sleep. Again, everyone is different, so adjust accordingly here.
3. Consider other factors such as diet type, salt, electrolytes, work/lifestyle, ambient temperature, and humidity, etc. Adjust based on these.
More is not better. Precision is better.
Everything is everything, and there are no free passes in physiology.
Now, if you're waking up frequently to urinate and you AREN'T drinking excessive water (especially late), it's probably a good idea to get checked out as you may have medical and/or sleep issues.