4 Natural Fixes for Reducing Nighttime Bathroom Visits

The last thing you want during this busy time of year is to miss out on much-needed sleep due to frequent nighttime urination. This condition is called nocturia and affects 75 percent of women over 40. Although colder temperatures overstimulate bladder muscles and worsen the problem, it’s not impossible to dodge trouble. Try these four natural tips to reduce nighttime bathroom visits.

Put your feet up.

After a long day decking the halls, relax with your feet higher than your heart. Propping your legs up on a cushy pillow for an hour before bed can help you fully empty your bladder, Cleveland Clinic scientists say. Also smart: donning compression stockings before turning in has been known to help bladder control.

Breathe easy.

If you do wake up to use the bathroom and have trouble falling back asleep, take slow, deep breaths for two minutes. This activates the vagus nerve, which gently slows your heartbeat so you can relax and doze off.

Eat pumpkin seeds.

To stop bladder trouble before it starts, munch on a handful of pumpkin seeds an hour before bed. These potent seeds increase testosterone, which in turn helps strengthen your pelvic floor muscles to support bladder control. The seeds also help relax your bladder wall muscles, thus increasing your capacity to hold urine (and decreasing urine frequency).

Try this supplement.

You might expect spicy foods to irritate the bladder, but taking capsaicin, the compound that gives cayenne peppers their kick, may ease nocturia by increasing the amount of liquid your bladder can hold. It distracts overactive nerves that tell your brain you have to go. Try: Solaray Cool Cayenne.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

A version of this article originally appeared in our print magazine, Woman’s World.