Sept. 22, 2025—Do you often wake up at night to pee? If so, your nighttime habit could raise your risk of a serious fall. That's especially true if you're older than 65, which already puts you at increased risk of falling and possibly breaking a bone.
Many things can cause people to urinate at night, including medical conditions and medications, the National Association for Continence (NAFC) reports. It also becomes more common as we age.
If waking up at night to urinate is a problem for you, your doctor may have ideas to help you manage any underlying causes, the NAFC notes.
In addition, there are simple things you can try to help avoid falling, from minimizing how often you wake up at night to creating easy access to your bathroom.
Cut out alcohol and caffeine. Drinks that contain caffeine or alcohol can cause you to urinate more often. Consider avoiding them, especially in the late afternoon or evening.
Elevate your legs while sitting. Raising your legs while you're sitting down can help distribute excess fluid evenly, which may reduce nighttime bathroom trips, according to the NAFC.
Hydrate earlier. Drinking less water or other fluids close to bedtime can help keep you from waking up at night with the urge to head for the bathroom.
Remember to empty your bladder before bed. It's one of the simplest ways to minimize how often you have to use the bathroom at night. If it's not already part of your bedtime routine, be sure to include this habit.
Use a night-light. Plug in a night-light in your bedroom, bathroom and any hallway you use at night. Learn some other places around your home where better lighting may help you avoid falls.
Clear a path to your bathroom. Keep the areas between your bed and the bathroom clear of any tripping or slipping hazards, such as clothes, power cords, shoes or loose rugs. If needed, move any low tables or other furniture out of the way. If you have a pet, keep your furry friend's whereabouts in mind before you get out of bed to use the toilet.
Sources
- National Association for Continence. "Preventing Falls: Reducing Risks for Seniors." https://nafc.org/bhealth-blog/a-life-without-falls/.
- National Institute on Aging. "Preventing Falls at Home: Room by Room." https://www.nia.nih.gov/health/falls-and-falls-prevention/preventing-falls-home-room-room.
- Sleep Foundation. "Aging and Sleep: How Does Growing Old Affect Sleep?" https://www.sleepfoundation.org/aging-and-sleep.
- Sleep Foundation. "Why Do I Keep Waking Up at Night?" https://www.sleepfoundation.org/sleep-hygiene/why-do-i-wake-up-at-the-same-time-every-night.