Dr Kathrine Hall, a sleep specialist at Somnus Therapy, reveals the possible causes of nocturia and how to prevent it.

- Sleeping position

One of the best positions for people with sleep apnea and nocturia is to lie on their side with their back straight. This will help open up the airway, leading to more regular breathing.

Studies have shown a link between improved sleep apnea and overactive bladder symptoms, thereby reducing frequent trips to the bathroom.

This position also helps keep the spine and neck aligned, which is essential for a good night's sleep and reduces neck pain.

One of the best positions for people with sleep apnea and nocturia is to lie on their side with their back straight. Photo: Pexels

One of the best positions for people with sleep apnea and nocturia is to lie on their side with their back straight. Photo: Pexels

- Stand and lie flat

According to Dr. Hall, if you stand up straight most of the day and then lie flat when you go to bed, the fluid that accumulates in your legs won't have a chance to drain and flow to your kidneys. So if you go to bed right away, you'll likely need to go to the bathroom because of that fluid.

Elevate your legs, perhaps by putting them on the arm of a sofa, to allow the fluid to drain more effectively before you go to sleep.

- Drink plenty of water

Drinking too much before bed can lead to nocturia, but that doesn't mean you should let yourself get dehydrated.

If possible, avoid drinking large amounts of water about 2 hours before bed, which will reduce the likelihood of waking up at night.

If you need to drink water at night, try to take small sips and drink more water during the day. Avoid alcohol, which is a diuretic, causing you to urinate more than you would if you drank water.

- Temperature

Dr. Hall says that many studies have shown that room temperature is one of the most important factors that can disrupt sleep.

Inappropriate room temperature can lead to reduced REM (deep) sleep and more waking than resting time.

Sleep in a room that is around 20 degrees Celsius. Any temperature hotter or colder can affect the body's internal temperature changes during sleep.