If you find yourself waking up multiple times a night to use the bathroom, it might be more than just a hydration issue. In fact, it could be a sign that you’re not getting enough REM (Rapid Eye Movement) sleep, a crucial stage for mood, memory, and overall health.
Why REM Sleep Matters During REM sleep, your body releases antidiuretic hormone (ADH), which reduces urine production, helping you stay hydrated and avoid nighttime trips to the bathroom. When you’re well-hydrated and entering REM sleep, your body naturally produces less urine, allowing you to sleep uninterrupted for hours.
What Happens When You Don’t Reach REM Sleep If you’re not getting enough REM sleep, your ADH levels drop, meaning your body continues to produce urine at its normal daytime rate—leading to frequent bathroom breaks. This disrupts your sleep and leaves you feeling groggy the next day.
How to Improve Your Sleep and Stay Dry at Night To avoid waking up in the middle of the night, consider these tips to help you enter REM sleep and keep your bladder in check:
- Stick to a Consistent Sleep Schedule
Go to bed at the same time each night to help regulate your internal clock and increase the likelihood of entering REM sleep. - Create a Relaxing Pre-Sleep Routine
Unwind with activities like meditation, a warm bath, or calming music to signal your body that it’s time to sleep. - Limit Fluids Before Bed
Avoid drinking large amounts of water an hour before bedtime to reduce the chances of needing to get up during the night. - Cut Back on Alcohol
Alcohol disrupts ADH production, leading to increased urination and dehydration. A glass of wine before bed may mean more trips to the bathroom later.
By improving your sleep habits and allowing your body to enter REM sleep, you can boost your chances of staying asleep through the night—without those annoying bathroom breaks.