Getting up at night to pee is one of the main obstacles to restful sleep. Here is the cut-off time recommended by Dr. Adrien Dereix to stop drinking and get a full night’s sleep.
Fatigue upon waking up, difficulty falling back to sleep, irritability or drowsiness during the day are signs of non-restorative sleep. Very often the cause is getting up one or more times a night to go to the toilet. This phenomenon called “nocturia” affects a large proportion of adults. “We consider that nocturia becomes really problematic from waking up twice per night, but what matters most is the impact on quality of life” immediately specifies Dr Adrien Dereix, general practitioner and medical director of the Elsan Medical Center. What we drink and especially when we drink it remains a major lever for sleeping better.
With age, the body changes and the number of nighttime awakenings increases. The bladder becomes less flexible, its capacity decreases, and certain hormones play their role less well. “The secretion of antidiuretic hormone decreases, which leads to more urine production during the night”specifies the doctor. After the age of 70, almost 80% of people get up at least once a night. Other factors may be involved. In men, an increase in the volume of the prostate can hinder complete emptying of the bladder. In women, menopause, pregnancy or a weakening of the pelvic floor promote these nocturnal awakenings. Certain illnesses, such as heart failure, can also cause water retention during the day, which builds up when lying down.
Certain drinks clearly promote these awakenings. Coffee and tea are both diuretic and irritating to the bladder, especially when consumed late. Alcohol, by disrupting certain hormonal mechanisms, also increases urine production. Soda, sugary or carbonated drinks can irritate the bladder wall. “Even herbal teas, often perceived as harmless, can cause problems if taken late and in large quantities” alert the doctor.
The first thing to keep in mind is to distribute your fluid intake evenly throughout the day. We don’t start drinking water in the evening that we didn’t drink during the day. “The ideal is to drink around 1.5 liters of water per day, almost 80% of which before 6 p.m..” At what time should you stop drinking? “In an adult without any particular health problem, we recommend strongly limiting drinks two to three hours before bedtime and then drinking only when truly thirsty” replies the doctor. So if you go to bed at 10 p.m., you should almost stop drinking from 8 p.m. And only keep a glass of water on hand in case you’re really thirsty.
Getting up at night is not always directly related to urine. In people who are light or anxious sleepers, it is sometimes micro-awakenings that trigger the urge to go to the toilet. “It’s not necessarily the urge to urinate that wakes you up, but waking up that makes you aware of the bladder,” underlines Dr Adrien Dereix. Going to the toilet then becomes a reflex, which makes it more difficult to fall back asleep and increases fatigue. In these situations, sleep hygiene is as important as hydration: regular schedules, limiting screen time in the evening, stress management. If nocturnal awakenings persist, worsen or are accompanied by lasting fatigue, it is recommended to speak to your doctor in order to find a cause and adapt treatment.
