June is an important month for men’s health. It marks Men’s Health Month, a national awareness campaign that encourages men to take a more proactive approach to their health, and follows on from other important men’s health awareness initiatives such as March for Men.
For many men, one of the most frustrating health issues is also one of the most dismissed: waking up repeatedly during the night needing to urinate.
More than half of adults over the age of 60 experience nocturia - the need to wake during the night to pass urine. For men over 70, studies suggest the number may be even higher. While many people assume this is simply an inevitable part of ageing, persistent night-time trips to the bathroom can significantly impact quality of life and should not be ignored (1).
In some cases, nocturia may be linked to enlarged prostate symptoms, a common age-related change that affects many men as they get older. In fact, as many as 9 in 10 men in their seventies and eighties experience symptoms associated with an enlarged prostate (4).
As a Clinical Nutritionist, I often speak with men who are frustrated by repeated night-time trips to the toilet. My role is to help empower clients by supporting them in taking proactive steps to reduce their exposure to triggers and, where appropriate, encouraging them to seek support from a healthcare professional.
In this article, we'll explore what nocturia is, the most common symptoms of an enlarged prostate, and practical steps to improve urinary health and sleep quality.
What is nocturia?
Nocturia is the medical term used to describe waking during the night to urinate.
Most healthcare professionals define nocturia as waking one or more times to pass urine after initially falling asleep (3). While an occasional night-time bathroom trip is not usually a cause for concern, frequent waking that disrupts sleep on a regular basis deserves attention.
Importantly, nocturia is a symptom rather than a diagnosis. It is the body's way of indicating that something may be affecting normal urinary function, sleep patterns, fluid balance, or overall health.
For some men, nocturia may only occur once per night. For others, it may involve waking several times, making it difficult to achieve restorative sleep.
Because sleep plays such a vital role in physical recovery, cognitive function, mood regulation, and overall health, persistent nocturia can have effects that extend far beyond the bathroom.
Common causes of nocturia
Although an enlarged prostate is one of the most well-known causes of nocturia in men, it is far from the only explanation (2).
Understanding the broader picture is important because multiple factors may contribute simultaneously, such as:
1. Fluid intake before bed
Drinking large amounts of fluid in the evening naturally increases urine production overnight. This is particularly relevant if fluids are consumed within two to three hours of bedtime.
2. Caffeine and alcohol
Both caffeine and alcohol can increase urine production and irritate the bladder.
Common sources include:
- Tea
- Coffee
- Energy drinks
- Cola
- Beer
- Wine
- Spirits
Consuming these later in the day may increase the likelihood of waking during the night.
3. Sleep disruption
Sometimes the relationship works in reverse. A person may wake due to stress, anxiety, pain, sleep apnoea, or environmental disturbances and then decide to use the bathroom because they are already awake.
4. Bladder irritation
Certain foods and drinks may irritate the bladder lining in some individuals, including:
- Highly acidic foods
- Artificial sweeteners
- Carbonated drinks
- Spicy foods
5. Medications
Some medications, particularly diuretics used to manage blood pressure and fluid retention, can increase urine production.
6. Blood sugar imbalances
Frequent urination can sometimes occur in individuals with poorly controlled blood sugar levels, making medical assessment important if symptoms are new or worsening.
7. Prostate enlargement
One of the most common causes of nocturia in older men is an enlarged prostate, which can affect the normal flow of urine and increase the sensation of needing to urinate, particularly during the night.
What is a prostate?
Many men have heard of the prostate but may still wonder, what is a prostate?
The prostate is a small gland found only in men. It sits just below the bladder and surrounds part of the urethra - the tube that carries urine out of the body. Its primary role is to produce fluid that nourishes and transports sperm.
When discussing what a prostate is, it is helpful to think of it as a gland positioned around the urinary plumbing system. Because of its location, changes in prostate size can directly influence urinary function.
As men age, the prostate commonly becomes larger. This process is known medically as benign prostatic hyperplasia (BPH).
The word "benign" means non-cancerous.
An enlarged prostate does not mean prostate cancer is present, although both conditions can sometimes cause similar urinary symptoms and should be assessed by a healthcare professional when concerns arise.
By the age of 60, many men will experience some degree of prostate enlargement, making it one of the most common age-related health changes affecting men.
Enlarged prostate symptoms at night
Many men first notice enlarged prostate symptoms during the night. As the prostate grows, it can place pressure on the urethra and affect how effectively the bladder empties.
This may contribute to several common symptoms, including:
1. Frequent urination at night
Nocturia is often one of the earliest and most noticeable enlarged prostate symptoms. Because the bladder may not empty completely, men can experience a need to urinate more frequently, including during sleeping hours.
2. Difficulty starting urination
Some men notice that it takes longer to begin urinating, even when they feel a strong urge. This hesitation can become increasingly noticeable over time.
3. Weak urine stream
A weaker-than-normal stream is another common sign. The urine flow may feel slower or less forceful than it once was.
4. Feeling of incomplete emptying
Many men with an enlarged prostate describe the sensation that the bladder has not fully emptied after urination. This can lead to repeated bathroom visits within a short period.
5. Urgency
A sudden and difficult-to-ignore need to urinate can occur when the bladder becomes more sensitive or irritated.
While these symptoms are commonly associated with prostate enlargement, they are not exclusive to it. Bladder conditions, infections, neurological disorders, and other health concerns can also contribute, which is why professional assessment remains important.
What can help with enlarged prostate symptoms such as nocturia?
Some men find that simple lifestyle changes can help reduce nocturia and ease the impact of enlarged prostate symptoms at night.
While these approaches are not a substitute for medical care, they may form part of a broader self-care strategy.
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Reduce evening fluid intake
Try to stay well hydrated during the day while reducing large fluid intakes two to three hours before bedtime.
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Limit caffeine and alcohol
Reducing caffeine and alcohol consumption later in the day may help decrease bladder irritation and overnight urine production.
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Avoid bladder irritants before bed
Some individuals find that spicy foods, acidic drinks, and fizzy beverages worsen urinary symptoms.
Keeping a symptom diary can help identify personal triggers.
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Support regular bowel movements
Constipation can place additional pressure on the bladder and pelvic region.
Adequate fibre, hydration, and physical activity may support healthy bowel function.
-
Maintain a healthy weight
Excess body weight is associated with an increased risk of urinary symptoms and sleep disturbances. Gradual, sustainable weight management can support overall urinary and metabolic health.
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Keep a symptom diary
Tracking can provide valuable information for discussions with a GP.
- Fluid intake
- Bathroom visits
- Sleep quality
- Dietary triggers
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Support better sleep habits
A consistent bedtime routine, reduced screen exposure before bed, stress management practices, and a comfortable sleep environment may all contribute to better sleep quality.
Some individuals also choose to incorporate CBD products as part of their evening wellness routine to support relaxation and sleep. While research is still developing, CBD should be viewed as a complementary wellbeing tool rather than a treatment for prostate conditions or nocturia.
When to speak to a GP
Although mild urinary symptoms can be common with age, certain symptoms should always be assessed by a healthcare professional.
Seek medical advice if you experience:
- Blood in the urine
- Pain or burning when urinating
- Sudden worsening of symptoms
- Difficulty passing urine
- Inability to urinate
- Recurrent urinary tract infections
- Frequent night waking that significantly affects sleep or quality of life
Early assessment can help identify the underlying cause and ensure appropriate treatment where necessary.
For many men, seeking help sooner rather than later can lead to more effective symptom management and greater peace of mind.
Men's Health Month: taking action on prostate and urinary health
Men's Health Month serves as an important reminder that changes in urinary health should not simply be accepted as an unavoidable part of ageing. While occasional nighttime trips to the bathroom may be normal, persistent nocturia and other enlarged prostate symptoms deserve attention. Understanding what the prostate is, recognising the signs of an enlarged prostate, and seeking support when symptoms begin can make a meaningful difference to quality of life.
If urinary symptoms are affecting your sleep or quality of life, booking an appointment with a qualified healthcare practitioner may help provide clarity and reassurance. Alongside professional guidance, some men also choose to support their evening routine with CBD products as part of a wider approach to relaxation, recovery, and sleep quality.
Because looking after prostate health isn't just about avoiding problems - it's about supporting vitality, energy, and wellbeing for years to come.
Sources
- Weiss, J.P., Blaivas, J.G., Bliwise, D.L. and Dmochowski, R.R., 2011. Nocturia: Causes, consequences and clinical approaches. https://www.ncbi.nlm.nih.gov/books/NBK518987/
- Bosch, J.L.H.R. and Weiss, J.P., 2013. The prevalence and causes of nocturia. Reviews in Urology, 15(3), pp.93–103.
- van Kerrebroeck, P., Abrams, P., Chaikin, D., Donovan, J., Fonda, D., Jackson, S., Jennum, P., Johnson, T., Lose, G., Mattiasson, A. and Robertson, G., 2002. The standardisation of terminology in nocturia. Neurourology and Urodynamics, 21(2), pp.179–183.
- Prostate Scotland, 2025. Benign Prostatic Hyperplasia (BPH). https://www.prostatescotland.org.uk/disease-tests-and-treatments/benign-prostatic-hyperplastia-bph
