Scientists are of the belief that getting a sufficient amount of quality sleep each night is extremely important to the maintenance of good health since sleep provides the human body with the opportunity to rest and reboot. It's commonly agreed that getting enough sleep is just as crucial as maintaining a healthy diet and regular exercise routine. Adults should aim for a sleep duration of between 7 and 9 hours.
However, many adults have trouble receiving the necessary amount of sleep because their sleep is interrupted by many factors, including the need to urinate frequently throughout the night. An issue that affects the quality of sleep and makes many adults more susceptible to health problems is the frequent need to get up and urinate during the night.
According to Healthline, adults shouldn't wake up to urinate more than twice in an eight-hour sleep cycle. The urine condition known as nocturnal polyuria or nocturia is present when an adult must get up more than twice during the night to urinate. The Cleveland Clinic reports that nighttime urination is a common symptom of this illness.
According to the Cleveland Clinic, nocturnal polyuria can be caused by congestive heart failure, obstructive sleep apnea, high fluid intake before bedtime, lower extremity edema, and diuretics. However, many people choose to ignore diet as a potential contributor.
There are some foods and drinks that might irritate the bladder and contribute to hyperactive bladder, which can lead to more frequent urination. If you've noticed you have to get up several times during the night to urinate, it's a good idea to keep an eye on your intake of these kinds of foods. The following are some examples of such foods:
1. Tomato products
Tomatoes are categorized as an acidic food, which is the primary reason why they are included on this list. Because of their acidic composition, they have the potential to irritate the bladder and stimulate increased urination. If you have a problem urinating frequently during the night, try limiting your intake of tomatoes and tomato products including spaghetti, pizza sauce, ketchup, and salsa.
2. Coffee and tea
The high levels of caffeine in beverages like coffee and tea have been linked to a variety of health advantages. Caffeine, however, can exacerbate the symptoms of an overactive bladder in many people and is therefore not recommended for those who urinate frequently at night.
Like coffee and tea, chocolate is another food to avoid if you wake up at night to urinate. White chocolate, which doesn't contain caffeine, and dark chocolate, which has more cocoa, are two chocolate varieties that may be better choices, says Ryan Wallace of Healthline.
4. Oranges, limes, and lemons
While many people view citrus fruits as a wonderfully healthy snack, they should be avoided by those who have trouble sleeping since they have to get up frequently to urinate. This is because they are high in citric acid, which has been shown to decrease bladder control. Apples and bananas are good alternatives to citrus fruits like oranges, limes, grapefruits, and lemons because of their low acid content.
5. Alcoholic beverages
Wine, liquor, and beer should all be consumed in moderation, and individuals who suffer from nocturnal polyuria should avoid them altogether. Some alcoholic drinks, such as those listed above, can irritate the bladder and interfere with the brain's signals that tell you to go to the bathroom, as stated by Healthline.
6. Carbonated beverages
A study by Ryan Wallace of Healthline found that the fizz in several popular carbonated drinks was associated with an increase in overactive bladder symptoms. Soft drinks, soda water, and energy drinks are all examples of carbonated beverages to avoid before bed since the combination of their caffeine level and carbonation can cause you to get up to urinate.
7. Processed foods
Among the many synthetic compounds found in processed foods are flavoring and preservatives. Due to their association with bladder discomfort, these two items should be swapped out for more benign options, such as fresh vegetables and whole grains.
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