Relax before bed with calming activities like meditation or music.
Exercise regularly, but avoid working out right before bed.
Limit caffeine and nicotine, as both disrupt sleep.
Avoid heavy meals and alcohol before bed. Alcohol reduces ADH, increasing urine production.
Create a tech-free, comfortable bedroom and use it only for sleep and intimacy.
End screen time two hours before bed to avoid disrupting your biological clock.
Take short naps during the day to build “sleep debt” if needed.
By following these steps, you can enter deep REM sleep, reduce nighttime urination, and wake up refreshed.
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