This simple routine can be done approximately 30 to 60 minutes before bedtime:
- Elevate your legs for 3 to 5 minutes (against a wall or with cushions), feet slightly above heart level.
- Bend your knees and point your toes 30 to 60 times, then make ankle circles.
- Simulate a lying bicycle motion or make small scissor movements for 1 minute.
- Finish with 20 to 30 slow toe raises while standing.
By promoting circulation before lying down, you reduce the amount of fluid redistributed during the night.
The role of hormones in nighttime awakenings
The body normally produces more antidiuretic hormone (ADH) in the evening to limit urine production during sleep.
If a large volume of fluid suddenly returns to the bloodstream, this regulation may be insufficient. By stimulating drainage earlier in the evening, you facilitate the natural action of this hormone.
Hydration: timing makes all the difference
It's not about drinking less, but about distributing intake better.
- Try to consume about 60-70% of your daily hydration before 3 p.m.
- Limit coffee, tea, alcohol and large amounts of water in the 2 to 3 hours before bedtime.
- If you are taking dietary supplements or medication, ask your healthcare professional for advice on adjusting the timing of intake.
These adjustments allow the kidneys to work harder during the day.
Compression socks: discreet support
If you experience heavy or slightly swollen legs at the end of the day, wearing light compression socks during the day can limit fluid retention.
Less fluid stored means less nighttime redistribution, which can help reduce nighttime awakenings to urinate .
