If you find yourself experiencing this more than twice a night on a regular basis, it may be best to consult a healthcare professional.
7 concrete tips to stop getting up at night
- Stay hydrated, but time it right – Drink plenty of water throughout the day, but cut back about 1 hour 30 minutes before bedtime to avoid nighttime interruptions.
- Skip natural diuretics in the evening – Avoid drinks and foods like tea, coffee, watermelon, and asparagus, which can increase bathroom trips at night.
- Eat light and early – A heavy meal too close to bedtime can make it harder to fall asleep.
- Establish a consistent bedtime routine – Stick to a set sleep schedule, use dim lighting, and create a calm environment to signal your body it’s time to wind down.
- Reduce screen time before bed – Turn off all screens at least an hour before sleep, as blue light can interfere with your body’s natural sleep cycle.
- Make your bedroom a sleep sanctuary – Keep it dark, cool (around 18°C), and quiet for the best rest.
- Cut back on evening alcohol – Even a single drink can be enough to disrupt your sleep quality.