It can help to know that our evenings are a powerful point in the day to start to reset our nights. A few gentle changes to our evening routine can help to slow our system down and ready for rest – including our bladder.
1. Create a clear shift between day and night
Something many of us don’t realise is that good sleep doesn’t begin the moment our head hits the pillow. It starts much earlier before we even think about going to bed, through the choices we make as we close our day.
Doom-scrolling on social media, answering a few emails, a ‘quick once around’ of chores before bed can all leave our body – and brain – slightly on edge. Instead, we should aim for a short, consistent wind-down routine.
Lower the lights, slow the pace of your evenings. Put away your phone and switch off from work. Tidy earlier in the day to keep your evenings calm and stress-free. Do something that feels noticeably ‘quieter’ than everything that came before it: bathe, read, meditate.
2. Be mindful of what you drink in the evening
When waking in the night to wee, it’s tempting to restrict our fluid intake. But that can cause further irritation and stress on our urinary system. So rather than cutting down altogether, it’s better to consider timing and the type of fluid we consume in our evening routine.
Caffeine and alcohol can both make sleep feel lighter and more disrupted, and they can also cause our bladder to become more active during the night.
Small sips of water, or consuming calming herbal teas earlier in the evening can soothe our bladder and help us stay hydrated. Try to avoid alcohol and caffeine in the evening, and avoid gulping drinks as these can overload the bladder.
3. Fully empty your bladder before bed
Rushing, hovering, or going multiple times “just in case” can leave your bladder only partially empty, or slightly more alert than it needs to be. Instead, give yourself a proper moment. Sit fully, feet flat on the floor and lean forward so that your elbows rest on your knees (the Elbow-Knees-Wees technique), and let your bladder empty without pushing. Don’t dwell as this can cause pressure to the pelvic floor. If you find that your bladder doesn’t fully empty, you could try ‘double voiding’. To do this, pee as normal, then wait, relax and try again to fully empty the bladder. Don’t force pee – it should come naturally.
4. Make your bedroom somewhere your body can switch off
We tend to think that regardless of our routine or the environment, sleep will happen regardless. But a room that’s too bright, filled with background noise, or is uncomfortable can matter more than we think when it comes to drifting off easily.
Think of your bedroom as a cue for restful sleep. Cooler air, softer light, and fewer distractions all signal to your body that it’s safe to rest. Over time, your body will associate these cues with imminent rest, helping you to fall asleep quicker.
5. Resist the pull of the “just in case” routine
If you are tempted to go to the loo ‘just in case’, it could be doing more harm than good. Going to the toilet multiple times can teach your bladder to signal earlier than it needs to, keeping it – and you – slightly on edge overnight. Instead, go once (as discussed above), properly, and avoid ‘just in case’ visits.
A better way to quieter nights
These habits are tried and tested to improve your sleep and help calm your bladder at night. However, if waking to wee continues to disturb your sleep, it’s worth speaking to your GP for more personalised support.
