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Many people wake up in the night to urinate (wee) and it can affect your sleep and how you feel the next day.
Understand nocturia – waking during the night to pass urine (wee) – and explore simple, practical steps to improve continence, sleep and wellbeing. It’s for people who wake to go to the toilet more than once a night.
A healthy bladder and sleep
A healthy night’s sleep allows your body to rest, repair and recharge. Ideally, most people sleep through the night or wake only occasionally to use the toilet. A healthy bladder and a healthy sleep pattern work together to support comfort, energy and confidence.
Waking to go the toilet more often than once a night, may be a sign of nocturia, a common bladder symptom. Nocturia can affect people of all ages, genders, cultures and backgrounds and can be managed and often cured.
Understanding reasons behind night-time toilet trips
Many factors can influence how often you wake at night to go to the toilet including the way your body processes fluid, how deeply you sleep and other health or lifestyle factors.
Common reasons include:
- diabetes or heart or kidney conditions which can cause the body to make more urine (wee) at night
- swollen ankles
- urinary tract infections
- an overactive bladder that stores smaller amounts of urine (wee) and causes you to rush to the toilet
- constipation – a full bowel can put pressure on the bladder
- enlarged prostate (men*) – can cause the bladder to work harder to completely empty urine (wee)
- pregnancy (women*)
- poor or broken sleep – going to the toilet simply because you’re awake
- taking diuretics medicines (fluid tablets) at night
- drinking large amounts of fluid, alcohol or caffeine (coffee, chocolate, cola) close to bedtime
- lying down – can increase blood flow to the kidneys which may lead to more urine (wee) being made at night.
* References to ‘women’ or ‘men’ include anyone with similar health needs, regardless of sex at birth or gender identity. Read our Gender inclusivity statement.
Even if it feels manageable, addressing nocturia early can help prevent bigger issues such as increased risk of falls and fatigue which can in turn affect safety, wellbeing and longer-term health.
If you’re noticing changes like these, now is a good time to talk to a nurse continence specialist, pelvic health physiotherapist or GP (doctor) to explore treatment options. With the right advice and simple steps, many people find they can improve nighttime bladder habits and feel more rested and confident each day.
Search for a specialist near you: Find a service provider.
1 in 4 people living in Australia aged 15 years and over experience incontinence and many find that the right support makes a real difference.
Will drinking less help?
Drinking too little during the day can make nocturia harder to manage. The body works best when it’s well hydrated, and not drinking enough can lead to:
- dehydration
- constipation – dry faeces (poo) which can be hard or painful to pass
- tiredness
- low blood pressure
- higher risk of falls.
Instead, aim to drink regularly through the day and gradually reduce fluids in the hours before bed. Many people find it helpful to have their last caffeinated drink (coffee, tea, chocolate or cola) around lunch time and their last drink for the night 2 to 3 hours before bed.
‘I’m grateful for the information I received – knowing that I can do something to manage
incontinence. It’s no longer something I just have to live with.’
National Continence Helpline caller
Practical steps to improve bladder control and sleep
1. Talk to your doctor
Nocturia may be linked to other health conditions. Understanding the underlying cause is the first step toward support and improvement.
Your doctor may:
- change the times of the medicines you take for fluid, blood sugar or blood pressure
- discuss medicines that reduce the amount of urine (wee) made at night and consider whether these will be helpful for you
- check for bladder infection
- recommend you wear support stockings for swollen ankles
- discuss any pain you experience during the night that interrupts your sleep
- talk with you about sleep, stress management and emotional wellbeing
- arrange urine (wee) or blood tests
- check for an enlarge prostate (men*)
- ask you to keep a bladder diary
- refer you to a specialist doctor such as a urologist, renal physician, urogynaecologist or geriatrician for further assessment or treatment.
2. Keep a bladder diary
You may be asked to keep a bladder diary for 3 or more days to help spot patterns, identify any issues and find the most effective ways to manage them. The bladder diary helps you keep track of:
- when you go to the toilet
- how much urine (wee) you pass
- how strong the urge was each time
- whether any urine (wee) leaked before reaching the toilet.
Use our bladder diary template. Take it with you when you visit your health professional.
3. Choose bladder friendly drinks
Drink when you feel thirsty, choosing water most often to support your bladder health. Enjoy alcohol, coffee, soft drinks and energy drinks only in smaller amounts and earlier in the day, as they can sometimes upset the bladder.
4. Prepare well for bedtime
Try these simple ideas to help your nights feel more settled:
- drink earlier in the day and not as much in the hours before bedtime – some people find it helpful to stop drinking 2 hours before bedtime
- reduce your use of salt for the evening meal, and avoid extra salt later at night
- rest with your legs raised for a couple of hours before bed
- keep your bedroom comfortable, dark and quiet.
5. Protect yourself from falls
Ensure a clear pathway to the toilet and use a night light to help you find your way in the dark. Use a commode (special toilet seat) or urinal (container to collect urine) near the bed if getting up is hard.
Healthy bladder habits
These simple habits can support bladder health:
– eat high-fibre foods such as wholegrains and vegetables
move your body (exercise) every day
– practice good toilet habits – go when your bladder feels full, sit comfortably on the toilet, take your time and relax
– talk to a nurse continence specialist or pelvic health physiotherapist to learn how to do pelvic floor exercises correctly – this is a learned skill that involves tightening, holding and fully relaxing the muscles. Getting this technique right can make a big difference to your results.
Call the National Continence Helpline on 1800 33 00 66 for free advice on how to exercise and relax your pelvic floor muscles, or to find a continence health service near you.
Tracking progress
Try a quick weekly check to track your progress:
- Am I drinking enough water earlier in the day?
- Am I eating enough high-fibre, low salt foods?
- Did I move my body each day?
- Did I do pelvic floor exercises most days this week?
- Were there fewer trips to the toilet during my sleep time?
‘I’m grateful for the information I received – knowing that I can do something to manage incontinence. It’s no longer something I just have to live with.’
National Continence Helpline caller
When to seek help or advice
A nurse continence specialist, pelvic health physiotherapist or GP (doctor) can support you if you notice changes such as:
- leaking when you cough, sneeze, laugh, lift or exercise
- going to the toilet ‘just in case’
- rushing to the toilet and sometimes leaking on the way
- getting up more than once a night to go to the toilet
- finding it hard to fully empty your bladder
- leaking urine (wee) during sleep.
Need help now?
Call the National Continence Helpline on 1800 33 00 66. It’s free and confidential and staffed by nurse continence specialists. They can give advice and help you find a continence health professional near you.
You can ask for an interpreter who speaks your language.
What you can do next
Resources
Resources you can download. Some are available to order in print format.
