A doctor has shared a simple ‘rule’ to help people avoid frequent trips to the toilet in the middle of the night, which is a common sleep disruptor
Following the tip could help improve your sleep (stock photo)(Image: Getty)
No one enjoys having their sleep interrupted, yet it’s all too common to find oneself waking up in the wee hours needing to use the toilet.
Thankfully, a doctor has shared a handy rule he recommends following to help prevent this issue, so you can say goodbye to those 3am wake-up calls.
Dr Michael Breus, a double board-certified clinical psychologist and clinical sleep specialist, who is the founder of Sleep Doctor, shared his tip on the @Thesleepdoctor TikTok page. In the clip, Dr Breus suggested people adhere to his ‘3-2-1’ rule in the evenings.
He stated: “Don’t get me wrong, I want you to drink water. However, I think people underestimate how little water they should be drinking before bed and how long before bed we should probably cut off hydration. I’ve developed a rule that I call the 3-2-1 rule.
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“Three hours before bed, stop alcohol. Two hours before bed, stop food. One hour before bed, stop water. Assuming that your doctor says it’s okay, right? That’s kind of the big fix here. Everyone is different, but capping most fluids one to two hours before bed is the best way to stop those frequent bathroom trips.”
The Sleep Doctor’s website clarifies that frequent nighttime urination, known as nocturia, is more prevalent among the elderly. The advice reads: “Nocturia can affect younger people, but it becomes more common with older age.”
“Frequent nighttime urination often gets worse for older men and people assigned male at birth. Some estimate that around 50% of men in their seventies have to wake up at least twice per night to urinate. Nocturia also frequently occurs during pregnancy but may go away within a few months after giving birth.”
The UK’s NHS confirms that nocturia typically worsens with advancing years, reports the Mirror. Guidance on the Guy’s and St Thomas’ website states: “It is common with elderly people who may be getting up twice a night. More frequent visits to the toilet may indicate a problem that can be treated.”
The guidance recommends cutting back on fluids before bedtime, though you should still maintain the advised daily intake of six to eight cups.
Limiting caffeinated beverages can also prove helpful. Such drinks, including tea, coffee, cola, and chocolate, may aggravate the bladder and interfere with sleep cycles.
Other factors might be affecting your rest. If your bedroom is overly bright or you’re prone to daytime napping, making changes could enhance your slumber.
Whilst various triggers exist, nocturia might signal a bladder or prostate issue requiring medical attention. Always seek advice from a GP or qualified healthcare provider regarding any health worries.
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