Stop Waking Up At Night to Pee With The 3-2-1 Method

if you're waking up multiple times per night to urinate you're not only destroying your sleep cycle and the quality of sleep you're getting you're leaving yourself exposed to developing heart disease hypertension and even a stroke now if that wasn't a big enough kick up the bum for you to fix this problem waking up at night to pee is just downright annoying but there's a science back solution to put an end to your late night trips to the bathroom so in this video I'm going to reveal the scientifically proven 3 2 1 method to prevent nighttime

peing so you can finally get the uninterrupted sleep you've been dreaming of we'll uncover the surprising reasons behind these nightly disturbances and the fascinating science that will help you say goodbye to them for good get ready to take back your nights and wake up feeling refreshed let's go just kidding I'm going to film this scene from here too guys we've all been there after a hard day at work we go home home we eat dinner and then we relax into the evening as we start to prepare for bed some of us might even enjoy a

night cap some go for chocolate and others sweets and then there's those of us that are continuing to pound back fluids because we realize we hadn't hydrated enough during the day as humans we are creatures of habit and your nighttime routine has probably been the exact same for years and years but today let me introduce you to the 321 method so that you can clean it up and stop the nighttime urination schedule and don't get me wrong you most certainly deserve a treat at night for your hard day's work and this framework I'm about to

take you through will help you structure and slot in your nightly treat appropriately so that you can have a more restful sleep which would be the best reward of all all right the 321 method goes like this 3 hours before bed I want you to stop consuming food stop eating all together so if you climb in a bed around 10:30 you are going to stop all your food at 7:30 p.m. the two in the 321 method is 2 hours before going to bed you need to cut off all fluids and yes I already know what

you're thinking you need to take medication at night that's okay you can drink a small sip of water with your medication and finally the one in the 321 method is 1 hour before you go to bed I want you to double void and then double void again right before you crawl into the bed now don't worry I'm going to explain exactly how I want you doing a double void very shortly now if you can do all three of these steps this will cut down the amount of times you wake up to urinate overnight and don't

worry I'm diving in a bit deeper into each step so that you can understand why you're waking up at night to pee in the first place because if you don't understand why you're doing this this strategy is not going to work for you all right so first things first you need to decide what type of nighttime routine you align with the best think about it for a second are you drinking fluids after dinner are you snacking after dinner do you enjoy a glass of wine on the couch or are you doing all the above whatever

pattern you fall into you need to understand that when you consume food or fluids that contain sugar so pretty much anything you'd have in your pantry or in your fridge the sugar you consume causes the release of insulin inside your body which which helps absorb the sugar into your cells this process in turn it decreases your body's blood sugar levels causing your body to release hormones that raise your blood sugar back up which causes you to wake up in the middle of the night the consumption of simple carbohydrates and sugar has been linked to your

body producing more urine overnight in combination with the lowering and then rising of blood sugar levels to accommodate so the rule of thumb I want you to stop eating all types of food 3 hours before you go to bed work backwards for me so that you are prepared if you go to bed at 11:00 you need to stop eating at 8:00 p.m. sharp now what about fluids Eric I thought it was good to stay hydrated to flush out my kidneys let me explain how your kidneys work and then you'll rethink wanting to consume fluids after

dinner and into the late evening all right so roughly for the first 10 waking hours of your day your kidneys are working at their their highest deficiency to filter your blood and produce a waste product known as your urine now here's the important bit after that 10-hour marker when you become less active into the evening well your kidneys they naturally slow down their processing speed significantly so all the fluids you drink after dinner and into the evening I'm talking about water tea nightcaps decaf coffee caffeinated coffee or alcohol yeah you're pretty much self-sabotaging your sleep

and forcing your body to wake up multiple times to pee also for those of you watching that are into drinking decaf coffee at night or maybe you're into your teas you need to be aware that the majority of tea contain caffeine and yes even decaf coffee contains a small amount of caffeine which acts as a natural diuretic causing more urine production the final step in the 321 method is the double void now if you're like most guys we tend to just rush the process of urinating we want to get in and we want to get

out of the bathroom as quickly as possible causing us to retain urine in our bladder and possibly in the urethra which will most certainly single alarm bells for you to wake up at night to pee so a double void is where you go pee twice 1 hour before bed head to the toilet and pee normally now when you think that You' finished either stand there or sit there whatever you prefer and I want you to take a deep breath and then I want you to pee a second time this will ensure that you fully empty

your bladder and leave no urine left in the line and then once you've finished brushing your teeth and you getting ready to jump into bed for the night I want you to do this whole double void process again again you pee normally once you think that you're' done you wait 5 to 10 seconds and then you pee a second time to make sure you're fully empty so you double void 1 hour before bed and then you do it again right before you jump into bed so that you can enjoy your restful sleep thank me later

all right so now that you have an understanding of the impacts of food fluids and incomplete bladder empty have on your nighttime trips to the toilet I want you to try the 321 method out for yourself and then come back to this video drop me a comment letting me know if this worked for you and while you're at it I want you to follow the gentleman's agreement the gentleman's agreement is if you've watched more than one of my videos please click that subscribe button it costs you nothing you get to join YouTube's biggest growing Men's

Health Community and if you comment Gentlemen's Agreement as well I will be there to welcome you to this amazing Community lastly if you are looking for more specific help I offer onetoone consultations completely online wherever you are in the world so we can start off with a free 15minute call where you can tell me a little bit more about your health situation and what's going on and then I can see if you are an appropriate candidate for either a 1-hour consult or ongoing one-on-one coaching so again I will leave that link if you want to

book in for a free 15-minute call in both the description and in the comment section below it's free in it's 15 minutes what do you have to lose um I'm very excited to meet you so go on book in and remember regardless of your situation keep going and I'll see you in the next video