Do you wake up several times a night to go to the bathroom? Discover the 5 mistakes that are ruining your sleep

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Have you ever been there? It’s 2 a.m., you’re lying awake staring at the ceiling, your bladder uncomfortably full, your legs feeling heavy as you force yourself out of bed—already knowing the alarm will ring far too soon. If you’re over 60 and this feels familiar, you’re not alone. And more importantly, this isn’t something you’re powerless to change.

What many people don’t realize is that certain nighttime routines—ones that seem completely harmless—can quietly ruin sleep and take a serious toll on overall health. In this article, we break down five common evening mistakes that disrupt rest and explain how to correct them.

Why nighttime bathroom trips are really happening

Waking up multiple times a night to urinate—known as nocturia—is often dismissed as a normal part of aging. But research tells a different story. Getting up three or more times per night has been linked to a 67% higher risk of falls, a 45% increase in heart-related issues, and faster cognitive decline.

In many cases, the cause isn’t the bladder itself or medications. It’s everyday habits that interfere with the body’s natural nighttime balance—often without us noticing.

Five nighttime mistakes that damage sleep and health

1. Drinking “hidden” fluids before bed

Many people stop drinking water in the evening but continue consuming liquids through soups, herbal teas, juicy fruits like watermelon or melon, or even desserts.

What’s rarely mentioned is that foods such as chamomile, cucumber, and celery act as natural diuretics, increasing urine production.

What helps:

Set a “fluid cutoff” at least three hours before bedtime. This includes water, teas, and foods with high water content.

2. Eating dinner too late

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