7 Tips to Help You Stop Waking Up to Pee In the Middle of the Night

Do you wake up to pee in the middle of the night?

Technically, 1x a night is “within normal limits”. HOWEVER, it doesn’t need to be that way. I want better for you. Here are 7 Tips to help you stop getting up to pee, in the middle of the night.

#1

Stop drinking fluids 2 hours before bed. Totally take your pills & supplements, but nothing more than that. **If you’re going to drink something, make sure you sip, don’t chug.**

#2

Avoid bladder irritants 3 hours before bed.

#3

Cut caffeine around 5-6 hours before bed.

#4

Pee before bed. May seem obvious, but some people don’t.

#5

IF you wake up, try rolling over. Sometimes putting a different “stretch” on the bladder will help settle the urge. I know this is bizarre but I think most people feel less urge when lying on their left side. If I had to guess, I think it has something to do with the rectum (on the left side) putting more pressure on the bladder when you’re right sidelying.

#6

If you’ve woken up and “kind of have to pee”, try doing some toe curls. This utilizes muscles innervated by the tibial nerve. This nerve comes out of the spinal cord at the same level as some of the nerves to the bladder. By stimulating the tibial nerve, you can override the bladder signal and push off the urgency.

#7

You can also try doing some “quick flicks” to help tell the bladder muscle to settle.

**This is not medical advice. There are certain medical conditions that affect swelling or fluid distribution throughout the body. If this is an issue for you, seek a PT that can see you in person and discuss your options.**