4 Bedtime Foods That Help Prevent Nighttime Bathroom Trips

If you find yourself waking up in the middle of the night to use the bathroom, you’re not alone. This condition, known as nocturia, can significantly disrupt sleep quality, lead to daytime fatigue, and affect your overall sense of well-being. The good news is, a small change in your nightly menu may help reduce the problem.

A study conducted by Chinese researchers found that eating a combination of four specific foods before bed can calm the body and significantly lessen nighttime bathroom trips.

The winning combination includes bananas, pumpkin, cherries, and plain yogurt. Even if pumpkin doesn’t appeal to you, including the other three can still be highly beneficial.

Why these foods?

Bananas
Rich in potassium and magnesium which are essential minerals that help regulate fluid balance and relax the bladder muscles, eating a banana in the evening may reduce the urge to urinate at night.

Pumpkin
Both pumpkin seeds and flesh are high in zinc and essential fatty acids, which support pelvic floor muscle strength and healthy urinary function. A light pumpkin soup or a handful of roasted seeds can be a great addition to dinner.

Cherries
Studies show that cherries contain natural melatonin — the hormone responsible for regulating sleep-wake cycles. They also have mild anti-inflammatory properties that may calm the bladder and reduce night-time awakenings.

Plain Yogurt
Aside from being a good source of probiotics, yogurt helps balance urinary pH levels and reduce bladder discomfort. A sugar-free yogurt before bed can be a great option for uninterrupted sleep.

Simple dietary tweaks like these can go a long way in improving your nighttime rest and overall well-being.