Waking up in the middle of the night to use the bathroom is a frustratingly common disruption to a good night’s sleep. Fortunately, renowned sleep expert Dr. Michael Breus has introduced an effective bedtime routine designed to help you sleep soundly through the night.
Dr. Breus, a double board-certified clinical psychologist and clinical sleep specialist known as the Sleep Doctor, explained his ‘3-2-1’ rule on his popular TikTok page @Thesleepdoctor. This simple guideline helps manage fluid and food intake before bedtime to minimize nocturnal awakenings.
Here’s how it works:
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- 3 hours before bed: Stop drinking alcohol
- 2 hours before bed: Stop eating food
- 1 hour before bed: Stop drinking water
Dr. Breus emphasizes the importance of this timing, stating, “People often underestimate how much and when they should stop hydrating before sleep. Capping fluids about an hour or two before bed can greatly reduce frequent bathroom trips” — assuming your doctor approves of this routine for your individual health needs.
Nocturia, or frequent nighttime urination, tends to increase with age and is especially common among older men. Research suggests that up to 50% of men in their seventies wake multiple times at night to urinate. It can also affect younger individuals and women during pregnancy, although it often resolves postpartum.
The NHS concurs that nocturia is more prevalent in elderly populations and notes that frequent nighttime toilet visits might signal treatable underlying health issues.
While reducing fluid intake late in the day can help, it is still important to maintain adequate hydration — typically six to eight cups of fluids daily. The NHS recommends including water, low-fat milk, and sugar-free beverages like tea and coffee in your daily intake. However, limiting caffeinated drinks in the evening is advisable as they can irritate the bladder and interfere with sleep.
If nighttime awakenings persist, consider other factors that may impact rest, such as excessive light in the bedroom or daytime napping. Persistent nocturia might also indicate bladder or prostate concerns, so consulting with a healthcare professional is essential if you experience ongoing sleep disruption.
By adopting Dr. Breus’s ‘3-2-1’ rule alongside healthy sleep habits, you can greatly improve your chances of enjoying uninterrupted, restorative sleep.