No water before bed? You should know this rule.

If you frequently wake up at night to go to the toilet, you may have drunk too much water shortly before going to bed. To avoid sleep disturbances, focus on one thing in the evening.

Drinking plenty of water is important; almost everyone knows that by now. Numerous bodily processes require sufficient fluid intake. Additionally, drinking water is considered a good aid in weight loss.

However, excessive water consumption can quickly backfire. For example, frequent urination can negatively impact sleep quality. Urologist Dr. Vannita Simma-Chiang explains in an interview with 'Mindbodygreen' why you shouldn't drink too much before bed.

Drinking too much water in the evening disrupts sleep.

Drinking large amounts of water shortly before bed increases the likelihood of being woken up during the night by the urge to urinate. This is not only annoying, but it can also have serious health consequences. Chronic sleep disruption weakens the immune system in the long term and can negatively affect gastrointestinal health, digestion, and certain brain functions.

It's not the total number of hours you sleep per night that's crucial, but rather how much time you spend in deep sleep, specifically the REM phase. The body can't control when the urge to urinate becomes too strong, and you wake up. This creates the risk of interrupting a deep sleep phase. If this happens regularly, it inevitably impairs overall rest, even if you get 8 hours or more of sleep. The direct consequences are reduced energy and concentration during the day.

Frequent urge to urinate at night: Here's what's behind it

The medical term for frequent urination at night is nocturia. Studies show that this condition is associated with reduced physical and mental health and results in a lower quality of life.

A study from Boston with over 5,500 participants, using a health questionnaire, also showed that nocturia is associated with an increased likelihood of developing symptoms of depression. The risk of developing nocturia increases with age and is higher for women than for men.

Tips for a better sleep routine

Urologist Dr. Simma-Chiang recommends stopping drinking three to four hours before bedtime. However, this does not mean that you should generally drink less – quite the opposite.

Drinking a large glass of water first thing in the morning is highly recommended. Throughout the day, ensure a continuous intake of fluids – ideally water or unsweetened tea. A water bottle at your workplace can help remind you to drink.

In the evening, however, you should only drink if you are thirsty. In this case, the expert advises going to the toilet immediately afterwards to prevent waking up later due to bladder pressure.

Other causes of a strong urge to urinate

Frequent urination at night (or during the day) can also have other causes, namely serious medical conditions such as high blood pressure and diabetes, or the use of heart medication. An overactive bladder can also be the cause.

Three signs of an overactive bladder are:

• Excessively frequent urge to urinate (needing to go to the toilet eight times or more during the day, or twice or more during the night)
• sudden, strong urge to urinate
• Urgency to urinate, which is not always controllable due to its intensity.

If you have already reduced your water consumption before going to sleep and are still repeatedly woken up in the middle of the night by the urge to urinate, you should consult your family doctor or urologist.

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