The influence of temperature and the microclimate of your room
A bedroom that is too warm or too cold can disrupt the deep stages of sleep.
With heat: your body fails to lower its core temperature and remains in a light sleep.
In cold weather: the so-called “cold diuresis” is activated, which causes the kidneys to produce more urine.
Ideally, the room should be kept between 18 and 20 °C and breathable bedding should be used.
Stress and nighttime awakenings
The early morning hours are a critical time for the nervous system. Between 2 and 3 a.m., the body enters a phase in which the mind processes worries and emotions. The stress accumulated during the day can manifest itself precisely at this time, causing micro-awakenings that disrupt sleep.
Tips for sleeping through the night
Boost your hydration: drink most of your water during the morning and afternoon, reducing your intake at least 3 hours before bedtime.
this helps drain excess accumulated fluids and prevents the kidneys from becoming overloaded in the middle of the night.
Create an ideal environment: keep the room temperature cool and use lightweight, breathable bedding.
Take care of your position: sleeping on your side, with a pillow between your knees, promotes circulation and reduces pressure on the bladder.
Use relaxation techniques: meditating, deep breathing, or reading something light before bed reduces stress and prepares the body for deep sleep.
Double empty your bladder: going to the toilet, waiting a minute sitting down and trying again helps to empty your bladder more.
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