Sleeping soundly through the night can feel impossible if you wake up repeatedly to use the bathroom. That exhaustion, restlessness, and concern for your health can take a toll. Yet, experts say your hydration habits—not your age—may be to blame. 

Urologists explain that small changes in how and when you drink water can drastically improve sleep. It’s not about drinking less, but drinking smart. The key is timing and moderation throughout the day. 

Nocturia, the need to urinate at night, affects millions—especially adults over 50. Common causes include hormonal changes, prostate issues, heart conditions, high sodium diets, or medications. But one of the easiest factors to fix is fluid timing. 

Experts recommend drinking 70–80% of your daily water before 4 p.m., gradually reducing intake after that. Avoid soups, teas, and other fluids after 6 p.m., and take medications with small sips if needed. This prevents bladder pressure during sleep. 

Another simple trick? Elevate your legs for 30 minutes in the late afternoon. This helps drain fluids that collect in your legs during the day, reducing nighttime urination and swelling. 

Diet matters too. After 5 p.m., avoid natural diuretics like cucumber, celery, watermelon, coffee, tea, alcohol, and salty foods. Choose lighter, drier dinners such as grilled chicken and salads. 

Signs that your new routine is working include sleeping longer, feeling rested, and waking up less often. Most people notice results within a few days. 

If nocturia continues despite these changes, see a urologist. It could signal prostate problems, diabetes, or kidney issues. Don’t ignore persistent symptoms—better sleep starts with understanding your body and treating it with care.