Keep waking up at night to pee? 5 things that can help

Healthcare brand Jude’s bladder control supplements can be part of the solution to help you get an uninterrupted night’s sleep.


Written in partnership with Jude.

Legs of a man wearing pyjamas stood by a toiletCredit: Shutterstock / cliplab

Getting woken up in the night is annoying, whatever the reason. But if your sleep is being interrupted by the need to pee, you might have a very common condition called nocturia. 

Nocturia affects around 42% of women and 59% of men over 60. Although it can occur at any age, it’s more likely as you get older because your body produces less antidiuretic hormone, which in turn means your kidneys produce more urine.

Causes of nocturia

Nocturia can be caused by a number of medical conditions and lifestyle factors. These include:

  • Overactive bladder (OAB)
  • Diabetes
  • Enlarged prostate
  • Incontinence
  • Certain foods and drinks

A common culprit is an overactive bladder (OAB) – this leads to a sudden urge to pee, and it affects one in three women in the UK and 30% of men. 

Diabetes, particularly when unmanaged, can be another cause, as fluctuating blood sugar levels can mean the kidneys produce extra urine. Also, a common symptom of diabetes is thirst, and more drinking equals more peeing.

A medical condition called benign prostatic hyperplasia – or enlarged prostate – which mainly affects men, stops your bladder from emptying completely, resulting in more frequent trips to the toilet. 

Woman in nightwear and slippers sat on the edge of a bedCredit: Shutterstock / Iryna Inshyna

Different types of incontinence all make it harder to hold in urine, which can mean unwanted leaks and more trips to the bathroom, including at night. Certain medications, such as those for high blood pressure, can also lead to nocturia.

When it comes to lifestyle factors, excess caffeine, alcohol, spicy and acidic foods can irritate the bladder, especially when consumed too close to bedtime, leading to more unwanted nighttime disturbance. And be aware of your fluid intake – guzzling down water or that last cup of tea late at night might just be the reason you’re losing sleep.

Five ways to reduce nocturia

If you are prone to midnight toilet trips, you’ll know just how hard it is to get proper rest. As well as being exhausting, broken sleep can, over time, lead to further health issues including high blood pressure and type 2 diabetes. 

The good news is that there are steps you can take to limit the problem – and healthcare brand Jude can help.

Limit fluids before bed (especially coffee and alcohol)

Much like turning off screens can help calm the mind ready for sleep, reducing the amount you drink a few hours before bed can have the same effect on the body. Limiting fluids four to six hours before bedtime can make it less likely you’ll need to get up in the night to pee. Just make sure you stay hydrated throughout the day.

Alcohol and caffeine are both diuretics – they increase the amount of urine you produce – so cutting back on these, especially in the evening, could help reduce your nighttime bathroom trips.

Keep a food diary

Certain foods can also trigger nocturia. Spicy and acidic foods, particularly hot salsas and sauces made with tomatoes, can put you in a world of pain when it comes to overactive bladder symptoms. 

There are also certain foods you can eat to relieve nocturia symptoms. As women age, particularly during the menopause, oestrogen levels naturally decline, which can affect muscle function in the bladder and sleep quality. But phytoestrogens, found in sources such as soy, could counteract this – boosting oestrogen levels. So taking supplements with phytoestrogens could help improve bladder health and sleep

Noting down what aggravates or improves your symptoms, and when, can help to pinpoint foods and drinks that may be part of the problem. Jude’s free Bladder Care Diary is a simple tool that can help you to do this.

Try Jude bladder control supplements

Meet your new nighttime ally: Jude Bladder Strength Supplements. Packed with soy phytoestrogen, which studies have found can help improve sleep, and pumpkin seeds, known to reduce an overactive bladder, it’s a winning combination. 

Woman in pyjamas reading the back of a packet of Jude Bladder Strength SupplementsCredit: Jude

In fact, just one daily dose of Jude’s Bladder Strength Supplements contains the nutrient equivalent of 96 pumpkin seeds, along with soy phytoestrogen – a high-quality plant-based compound that mimics oestrogen.

These natural ingredients are clinically proven to help strengthen pelvic muscles and reduce feelings of urgency at night and in the day. And they also aid sleep quality, meaning you are less likely to be woken in the night.

In clinical testing of a formula with the same active ingredients, 92% of participants said supplementation improved their quality of life, with 70% reporting fewer night-time bathroom visits.

Tried and tested by more than 16,000 people in the UK, Jude’s Bladder Strength Supplements were developed with urogynaecologists and Harvard Medical School professor Leena Pradhan-Nabzdyk, PhD, MBA. Leena recommends a course of at least 12 weeks for best results.

Woman holding Jude's bladder strength supplement tablets in her handsCredit: Jude

Wear compression socks

Fluid buildup can contribute to nocturia, but wearing compression socks in the day could help by redistributing fluids back into the bloodstream. 

The socks have the additional health benefit of boosting circulation (something that naturally deteriorates as we get older); they move the blood flow away from your ankles and back up to your heart and all your vital organs, helping to prevent blood clots.

Pee in the ‘right’ position

It might sound odd, but peeing in the “right” position can make a huge difference when it comes to nocturia. Doing so will make sure you fully empty your bladder. 

Here’s how: lean forward with elbows on knees as you pee, then when you’re done, squeeze your pelvic-floor muscles. This applies to both women and men; men are also advised to adopt a sitting position if they’re struggling to empty their bladder.

Saga Exceptional reader offer*

Enjoy 20% off Jude Bladder Strength Supplements and save up to £15 on your first order. Use code SAGA20 at checkout for the 20% discount, or click this link to the Jude website and 20% will automatically be deducted when you go to pay. 

*T&Cs: Single use discount code. For new customers only. Offer valid until December 31 2023. Cannot be used in conjunction with any other offer. 



Written by an Exceptional journalist, in partnership with Jude. The content was written in response to a brief and fact-checked by our commercial partner.

Maddy Biddulph

Written by Maddy Biddulph she/her


Maddy is a freelance journalist specialising in fitness, health and wellbeing content. With 25 years of experience in consumer media, she has worked as a writer and editor for some of the bestselling newspapers, magazines and websites in the UK and US. She is also a qualified L3 personal trainer and weight loss advisor, and helps women navigate menopause by improving their physical and mental strength. At Maddy Biddulph Personal Training, she runs one-to-one and small group training for menopausal women who want to get fit to ease symptoms and feel like themselves again.

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