Waking up at night to use the toilet? This study found a surprising link with everyday foods

The floorboard that creaks on the way to the bathroom, the glance at the clock at 2.40, and then again at 4.15. If this sounds familiar, you're not alone. Getting up at night to use the toilet becomes more common as we get older. The usual advice is to drink less before bed and avoid coffee or alcohol. But researchers have been looking at another part of our daily routine, too.

What everyday foods have to do with it

A study published in Scientific Reports in February 2025 looked at 5,926 American adults over the age of 40. Researchers compared their eating habits with how often they reported waking up at night to urinate.

They found that people who consumed more flavonoids were less likely to report this problem. Flavonoids are natural compounds found in plant foods, including apples, berries, citrus fruits and onions. Tea is another source.

The researchers believe these compounds could be relevant because they have properties that may help protect cells from damage and reduce inflammation. However, there's an important catch: the study only found a link. It didn't prove that eating these foods would prevent night-time toilet trips.

Why your afternoon tea matters

Tea might seem like an obvious choice when thinking about these findings. It contains flavonoids, but black tea also contains caffeine, which can interfere with sleep and may aggravate urinary symptoms in some people.

That's why the timing of your cup matters. Guidance from the European Association of Urology recommends reducing drinks in the hours before bed and limiting caffeine and alcohol.

You don't necessarily have to give up tea. Try enjoying it in the morning or afternoon instead. You could also add an apple or a handful of berries to breakfast, or include more vegetables with lunch.

In the evening, a caffeine-free drink such as rooibos may be a better option if you fancy something warm. Just don't stop drinking altogether. Your body still needs enough fluid throughout the day.

When should you speak to your GP?

Waking up at night can have several causes, including bladder problems, diabetes, certain medicines and sleep apnoea. Age-related changes in how your body manages fluids can also play a role.

If you're regularly getting up and losing sleep, it's worth discussing it with your GP rather than assuming it's simply part of getting older. Seek medical advice promptly if you also notice blood in your urine, pain when urinating or unusual thirst.

For now, the practical takeaway is straightforward: enjoy a varied diet with plenty of plant foods, have caffeinated drinks earlier in the day, and pay attention to how much you drink before bed. These small changes may help, but persistent night-time toilet trips deserve a closer look.