A tablespoon before bed: a habit that can help you relax and sleep better.

Waking up several times in the night is not only uncomfortable… It’s exhausting.
You get up, go to the bathroom, go back to bed… and the next day you feel as if you haven’t slept at all.

The most frustrating thing is that even though you try solutions—drinking less water, going to bed early, or even having something to sleep—the problem is still there.

But here’s something that almost no one explains clearly:
the problem isn’t always in the bladder… but in the nervous system.

Why do you wake up so many times at night?

This problem has a name: nocturia.
And while it’s common, especially after age 60, that doesn’t mean it’s normal.

Most people believe that the cause is a weak bladder.
However, the true origin is usually another: a nervous system that fails to relax completely during the night.

Picture this:

Your body has an “internal alarm.”
When properly regulated, it only activates when necessary.
But if it’s too sensitive, it shoots itself for anything.

The same thing happens when you sleep poorly:

• A little stimulus wakes you up
• Mild pressure on the bladder seems urgent
• Your brain can’t switch off

The result: light, interrupted and unrefreshing sleep.

The key role of a forgotten nutrient

There is a silent factor that influences much more than you imagine:
vitamin B1 (thiamine).

This nutrient fulfills an essential function:

• Helps the nervous system produce energy
• It participates in the production of GABA, a neurotransmitter that acts as a “brake” on the brain
• Allows the body to enter a state of deep relaxation

When vitamin B1 is low, the body goes into constant “alert mode.”
And in that state, any sign—even the slightest—wakes you up.

Why do many people have deficits without knowing it?

A lack of vitamin B1 is more common than it seems, especially as you get older.

Here are some of the main causes:

• Menor absorción intestinal con la edad
• Consumo frecuente de azúcar, café o alcohol
• Uso de ciertos medicamentos (como diuréticos)
• Falta de controles específicos en análisis médicos

El problema es que esta deficiencia no da síntomas claros durante el día…
pero afecta profundamente el descanso nocturno.

Lo que realmente puedes esperar

Es importante entender algo:
esto no es un somnífero ni una solución inmediata.

No se trata de “dormirte más rápido”, sino de recuperar un sueño profundo y natural.

Los cambios suelen ser progresivos:

• Al inicio: te vuelves a dormir más rápido
• Then: You wake up fewer times
• Over time: you get full nights of rest

Your body doesn’t “shut down”…
is regulated.

The most common mistake (and why many don’t see results)

Many people try a solution for a few days and abandon it.

But the nervous system needs time to relearn how to rest.

The most frequent errors are:

• Take it at any time
• Using incorrect doses
• Not being consistent
• Expect immediate results

Real change happens when there is regularity and patience.

Habits that enhance rest

Beyond any supplement, there are key factors that make a big difference:

1. Create a transition before bed

Turn off screens at least 30 minutes beforehand.
Blue light keeps your brain on alert.

2. Take care of your nervous system

Take deep breaths, reduce nighttime stress, and avoid intense stimuli.

3. Adjust the ambient temperature

A cool room promotes deep sleep.

4. Smart hydration

Drink enough water during the day, but cut back on fluids at night.

5. Supports with key nutrients

Magnesium-rich foods such as:

• Spinach
• Avocado
• Seeds
• Nuts

Red flags (when you should consult)

This approach is useful when the problem is functional.
But if you have any of these symptoms, you should see a doctor:

• Pain or burning when urinating
• Blood in the urine
• Fever
• Abdominal or lower back pain
• Unexplained weight loss

Final Tips and Recommendations

• Maintain regular sleep schedules
• Avoid caffeine in the afternoon
• Reduce sugar intake
• Be consistent with any changes you implement
• Listen to your body and see small advances
• Don’t get frustrated if the results aren’t immediate

Sleeping well is not a luxury… it is a vital need.
If your rest is interrupted, don’t ignore it or resign yourself.

Sometimes, the change is not in doing more…
but in giving the body what it needs to function as before again.