Dr Michael Breus explained why he recommends people follow the method for better sleep
09:12, 13 Nov 2025Updated 10:21, 13 Nov 2025
Waking up in the night is a common complaint (stock photo)(Image: Getty)
Nobody wants disturbed sleep, and yet it’s all too common to wake up in the middle of the night needing to go to the bathroom. Fortunately, a doctor has shared the rule he recommends following to help prevent the issue, so you don’t have to worry about a 3am wake-up.
Dr Michael Breus, a double board-certified clinical psychologist and clinical sleep specialist, who founded Sleep Doctor, revealed the tip on the @Thesleepdoctor TikTok page. In the video, Dr Breus advised people to follow his ‘3-2-1’ rule in the evenings.
He said: “Get me wrong, I want you to drink water. However, I think people underestimate how little water they should be drinking before bed and how long before bed we should probably cut off hydration. I’ve developed a rule that I call the 3-2-1 rule.
“Three hours before bed, stop alcohol. Two hours before bed, stop food. One hour before bed, stop water. Assuming that your doctor says it’s okay, right? That’s kind of the big fix here. Everyone is different, but capping most fluids one to two hours before bed is the best way to stop those frequent bathroom trips.”
The Sleep Doctor’s website explains that frequent nighttime urination, known as nocturia, is more common among elderly people. The advice states: “Nocturia can affect younger people, but it becomes more common with older age.
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“Frequent nighttime urination often gets worse for older men and people assigned male at birth. Some estimate that around 50% of men in their seventies have to wake up at least twice per night to urinate. Nocturia also frequently occurs during pregnancy but may go away within a few months after giving birth.”
The NHS reiterates that nocturia often increases with age. An advice page on the Guy’s and St Thomas’ website explains: “It is common with elderly people who may be getting up twice a night. More frequent visits to the toilet may indicate a problem that can be treated.”
The advice suggests that reducing the amount you drink before bed can be beneficial, although you should still ensure you’re meeting the recommended daily fluid intake of six to eight cups per day.
Following the tip could help improve your sleep (stock photo)(Image: Getty)
Having fewer drinks that contain caffeine can also help. These drinks, such as tea, coffee, cola, and chocolate, can irritate the bladder and disrupt sleep patterns.
There may be other conditions that are also disturbing your sleep. For instance, if your room is too bright or you tend to nap during the day, making adjustments could help improve your sleep.
While there are several potential causes, nocturia could indicate a bladder or prostate problem that requires treatment. Always consult a GP or a qualified medical professional about any health concerns.