If there’s one thing we wish before going to bed, it is to sleep without waking up in the middle of the night. And you can make it possible by keeping up with a few simple habits.
A good night’s sleep is pivotal for a healthy life. Not getting adequate sleep can disrupt your daily activities and have long-term effects on your overall well-being. A naturopathic doctor shows how to stop waking at night and it’s easier than you’d imagine.
How to sleep at night without waking up
Sleeping in a stretch is most people’s dream, although only some people can achieve it every night. Common reasons cause you to wake up at ungodly hours, so Dr. Janine Bowring offers advice to fix issues with sleeping in one of her TikTok videos.
Increase your fluid intake during the day
The urge to pee is one of the main reasons most of us wake up from deep sleep. The doctor suggests increasing your fluid intake during the day to resolve this.
She says drinking more fluids during the day will keep your body hydrated and ensure you go to bed with a relatively empty bladder, stopping you from breaking your sleep.
Best time to stop eating before going to bed
Eating your dinner too close to bedtime is one of the reasons contributing to a disrupted sleep cycle. As we told you earlier, the best time to stop eating is three hours prior to hitting the sack.
“This is going to help your Circadian Rhythms and your Leptin Signalling,” she claims, before explaining that your body cannot secret the sleep hormones efficiently if you have high insulin levels from eating just before going to sleep.
Practice bladder training
An overactive bladder could also be the reason you wake up at night and this can be controlled with bladder training, claims the doctor.
She suggests delaying your urge to pee by ten minutes throughout the day – assuring that it doesn’t cause any complications like UTI – and training your brain to control the feeling, so you don’t have to wake up at 3 AM to urinate.
UCSF Health recommends practicing “urge suppression” techniques or relaxation techniques like deep breathing to control your need to go to the bathroom.
“As success is achieved, the interval is lengthened in 15- to 30-minute increments until it is possible to remain comfortable for three or four hours,” the website notes.
Dr. Janine Bowring is a Naturopathic doctor, best known for her presence on TikTok with over 983,000 followers. She has over 25 years of experience.
She graduated from the University of Waterloo with a Bachelor of Science in 1994 and earned her Doctor of Naturopathic Medicine Degree from the Canadian College of Naturopathic Medicine in Toronto, Ontario, Canada.
