The pelvic floor’s role in pre-bedtime and sleeping habits is significant. As a pelvic floor physical therapist, I emphasize that waking up at night to urinate is not a good sign.
When patients report waking up to use the restroom, I discuss bladder irritants, hydration before bed, and “retraining” their bladder. Importantly, nighttime bathroom trips indicate we’re not entering the crucial REM (rapid eye movement) sleep cycle. “REM sleep is vital for mood, memory, and learning.”
During REM, our bodies secrete antidiuretic hormone (ADH), which reduces water excretion through urine, conserving body fluids. ADH helps us urinate less at night. When well-hydrated, ADH levels decrease, leading to regular urination during the day.
If you struggle to enter REM sleep, ADH levels remain low, urine production stays at daytime levels, and you’ll need to urinate at night. Developing healthy sleep habits can help you enter REM sleep, produce more ADH, and avoid nighttime bathroom trips. Drinking excessive water before bed or consuming alcohol, which inhibits ADH release, can lead to nighttime urination.
Suggestions for Good Sleep Habits:
– Go to bed at the same time every night to establish a regular sleep routine.
– Create soothing nightly routines like meditating or listening to music.
– Exercise regularly but at least two hours before bed.
– Cut back on nicotine, caffeine, and alcohol, which disrupt sleep.
– Avoid eating right before bed; aim for a two-hour gap between dinner and sleep.