Do you wake up several times a night to go to the bathroom? Discover the 5 mistakes that are ruining your sleep
Has it happened to you? You’re in bed at 2 a.m., staring at the ceiling, your bladder full and your legs heavy as you wake up, knowing that in a few hours you’ll start your day again. If you’re over 60 and this situation sounds familiar, you’re not alone. And most importantly: you are not helpless.
Many people are unaware that certain seemingly harmless nighttime habits may be sabotaging their rest and affecting their health in a profound way. In this article, we explain the five most common mistakes that disrupt your sleep and how to fix them.
The Real Problem Behind Getting Up to Pee at Night
Waking up several times a night to go to the bathroom, a phenomenon known as nocturia, should not be considered a normal part of aging. Recent studies show that waking up three or more times a night increases the risk of falls by 67%, heart problems by 45%, and accelerates cognitive decline.
In most cases, this is not due to the bladder or medications. These are daily habits that go unnoticed and that alter the body’s natural processes during rest.
The 5 nighttime mistakes that affect your rest and health
1. Consume “invisible” liquids before bed
Many people stop drinking water at night, but continue to consume hidden liquids in infusions, soups, water-rich fruits (such as watermelon or melon) or even in desserts.
What few know is that some of these foods are natural diuretics, such as chamomile, cucumber or celery, which stimulates urine production.
What to do?
Set a “liquid curfew” at least 3 hours before you go to sleep. This includes water, herbal teas, and foods with high liquid content.
2. Eating dinner too late
It doesn’t just matter what you eat, but what time you eat it. If you eat dinner between 7 and 9 p.m. and go to bed soon after, your body will still be digesting, which increases kidney activity and therefore urine production.
What to do?
Eat dinner at least 4 hours before bedtime. Avoid diuretic foods such as tomatoes, cucumbers, asparagus, and watermelon after 4 p.m.
3. Go to the bathroom “just in case”
Many people develop the habit of going to the bathroom before bed, even if they don’t feel the need. Unknowingly, this trains the bladder to send out urgency signals even when it is almost empty.
What to do?
Go to the bathroom only if you feel a real need. If in doubt, wait 15-20 minutes while doing a relaxing activity. Over time, your bladder will increase its storage capacity again.
4. Sleeping in a bad position or with inadequate pillows
Sleeping on your stomach or with too many pillows can compress your abdomen and put pressure on your bladder, creating a sense of urgency. In addition, an incorrect position prevents the body from distributing fluids properly, which increases urine production.
What to do?
Adopt a side stance (preferably on the left side) with a pillow between your knees. Use a head pillow that keeps your neck aligned and your spine straight.
5. Sleeping in environments that are too hot
A very hot room or heavy sleep clothes prevent the body’s proper thermal regulation during the night. This interferes with the production of hormones such as vasopressin, which is responsible for reducing the amount of urine while we sleep.
What to do?
Keep the room between 18°C and 20°C. Wear lightweight cotton, linen, or bamboo pajamas, and make sure you have good ventilation.
Your 5-step plan to get back to a restful sleep
- Avoid liquids 3 hours before bedtime.
- Eat dinner early and avoid diuretic foods in the afternoon.
- Go to the bathroom only if you really need to.
- Improve your sleeping position and use proper pillows.
- Regulate the temperature of your room and your sleepwear.
Better sleep is better
These simple changes don’t require expensive medications or treatments. You just need to become aware of how certain habits affect your body while you sleep. Improving your rest will allow you to regain energy, memory, balance and autonomy.
Take a test run tonight. Apply one or two strategies and watch for changes. Small tweaks can transform your sleep forever.
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