Nice. Maybe a video for those who have no problem getting to sleep but rather staying asleep? Like those who go to sleep easily but always wake up 4 or 5 or so hours later and can’t shut their minds off?

@CliveWebber

6 ай бұрын

One tip that works for me is to really concentrate your mind on something very familiar and very, very mundane. Counting sheep is a classic, but some others would be picturing in detail an everyday mundane object, like a chair, or a tree, for example. Or building in your head a house, church, shed, etc. I count sheep, literally picturing in as great detail as I can, jumping over a fence. If your mind drifts to other things, get it back in focus on the sheep. I rarely make it past 20. It’s really just stopping my mind from flying from one idea to the next.

@Jonas-gl9ke

5 ай бұрын

⁠@@CliveWebberDoesn’t work for me - I have aphantasia.

I promise my kidneys and bladder are taking notes while I watch this, so they can game plan their counter attack

I think you could fold this information into a larger video about how to optimize sleep. I practice all the commonly known sleep hygiene suggestions but I do a couple things that most people have probably not heard of.

Tried them all, but the one that REALLY works is a variation of #3. I don't know why it works, but if I take a steam sauna (I have one) within an hour before bed, I invariably sleep through the night. For a guy in his 60s, that's a pretty big deal, and quite different than my pattern before I started doing this. I used to have to get up 3 or 4 times per night to urinate, despite not drinking ANYTHING after 6 pm. So heat up your body for at least 10 minutes, whether via a hot bath or hot sauna. Try it - it works! But the bath or sauna has to be as hot as you can stand. Just medium warm is not gonna make any difference. Your skin needs to be red coming out of the bath or sauna.

Not sure about the recommendation to not sleep in a cold bedroom as a cooler bedroom and cooling pads produce deeper, better quality sleep

@61651092

6 ай бұрын

Just what I thought. Every lecture I've heard on sleep quality mentions a cold sleeping environment as a good thing, because it's hard to downregulate your temperature, if the room is warm.

@4124V4TA-SNPCA-x

Ай бұрын

Agreed. He could specify what he meant, as I have the same issue with it as you two. Maybe I'll read that paper later. My guess is the difference between cool and cold as really cold environment will make you pee as anyone can experience after spending some outdoor time in winter. But I don't know either as he didn't specify and I am very skeptical 🧐 about this point.

Doc, thank you for the video. My mom has suffered from this considerably. She has been plagued with leg edema which seems to be mostly related to electrolyte imbalances as she has GI issues impacting absorption (cholecystectomy, celiacs, etc.). More potassium and less sodium is essential. In fact I would love, love, love it if you did a video + an interview with an expert on the topic of potassium. There are loads of videos out there of mixed quality. But I do believe our sodium-potassium balance being out of whack in the average western diet causes major problems.

An addendum to point #1 that proved important in my case: also avoid large meals too late in the evening (two possible reasons here: 1. Even if you don't drink fluids, a meal usually contains juicy components that when processed by digestion result in significant amounts of fluids and 2. a late large meal raises blood sugar during the night and the kidneys may start gushing out fluid from the blood in a desperate attempt to flush the glucose out of circulation)

@brucejensen3081

6 ай бұрын

On the other hand fibre will soak up fluid, decreasing fluid elsewhere

@laurentiurudeanu4102

6 ай бұрын

@@brucejensen3081 True also; probably it largely depends on the contents of the meal, things like psyllium or chia seeds soak up a lot of fluid and you can actually dehydrate

@EEEBA1

6 ай бұрын

@@brucejensen3081 It may work for some people but some of us consume zero fiber since it can't be digested by humans.

@brucejensen3081

6 ай бұрын

@@EEEBA1 I guess jerky could do the same thing

@xmonikerhotmailcom

6 ай бұрын

@@EEEBA1This is why you want fiber, your microbiome feeds on it and it cleans out your colon. Lower colorectal cancer in high fiber dieters.

Thank you for making this video!

YES! THANK YOU. I really needed this video.

Finally, a topic we deserve! Jokes aside great content as always Gil, keep up the good work!

My problem is that if I don't drink enough water in the evening, I'll get dehydrated in the night and get muscle cramps. Getting up to urinate is an acceptable price to pay to stave off charley horse.

Thank you for the informative video. I'm dealing with Benign Prostatic Hyperplasia (BPH) and noticed that the video didn't cover strategies for managing this condition, particularly nocturia. Could you provide advice or techniques for handling frequent nighttime bathroom visits due to an enlarged prostate? Thanks again.

@richarddoan9172

6 ай бұрын

Something I found was that sleeping on my back had me getting up almost hourly. Lying my side was much better. I think it has to do with pressure on the bladder.

I wake up every two hrs regardless, it just seems to be my cycle. I dont have a need to pee every time, but if I don't I will feel some type of tiny irritation that is more convenient to not have when i go back to sleep. So I pee and fall straight back to sleep. I don't think my sleep suffers for it.

@JellyBean-uy4fj

6 ай бұрын

This is me too, exactly the same.

@24tommyst

6 ай бұрын

@@JellyBean-uy4fj Voting for this also. Every 2 hours like clockwork. Not that bad, to be honest.

@annaj.4740

6 ай бұрын

Oh, yes, same 😔

@4124V4TA-SNPCA-x

Ай бұрын

The same. But also bad with me as I am a terrible sleeper with serious sleep deprivation issues. A sleep cycle is around 1.5h, with getting to sleep time 1.9-2.2h cycles seem logical to me.

I saw a KZread video which suggested men try sitting down to pee to empty the bladder better. Well it's worked for me. I've gone from having to pee on average three times a night to just one. That's been sustained for over three months now.

Thanks Gil. I had heard that new research had shown that cafeïne isn't actually diuretic. That flaw in research design did not account for the extra fluid when drinking coffee (no control group of equal amount water drinkers). Is that true?

I think it was Dr. Teitelbaum, the CFS & Fibromyalgia specialist who said that when you wake up at night your body wants to pee. He said to tell it to go back to sleep because if you give in, waking up to pee will become a habit, your bladder will wake you up to go pee (and normally at the same time). He also said if you are worried you might wet yourself, try it with an adult diaper to prove to yourself you won’t. I tell my bladder to go to sleep when I wake up in the middle of the night, I’ve never wet myself and I’ve never got in the habit of waking up to pee.

Is there a best time to take melatonin to potentially help with sleep and nocturia?

@NutritionMadeSimple Could you please make a vid recommending other healthy nutrition resources to educate ourselves? Perhaps favorite cooking magazine, or books? Maybe some easy to digest books and some a bit more nerdy (college textbooks?). And resources on healthy child nutrition? Or which documentary films have been good? Pretty please!

@NutritionMadeSimple

6 ай бұрын

hi, we have one: kzread.info/dash/bejne/e4FkmJeun5XFfrA.html

Good tips; important for older people. I'll drink water if I haven't for awhile, at the 3 hour till bedtime mark, and none after that. Also, I don't eat after 3 hours till bedtime, for acid reflux. My medicine, an SNRI, will cause urinary issues at a higher dose and I'm good with a medium dose, but working with the doctor to adjust and make sure it still works good is important. That was the biggest thing for me.

God Sent!

I know I should stop chugging water before bed but it feels so needed 🥲

I just got a Q from a member on that very Q, will refer them to this vid, thanx.

I used to get up 2-3x per night. But I fixed it, I drink as much water as I want right before I sleep, with a teaspoon of sea salt. I don't get up to pee any more.

@carinaekstrom1

6 ай бұрын

True, salt makes you pee less at night.

@alexm7310

6 ай бұрын

...and increases your risk of hypertension!

@pjaworek6793

6 ай бұрын

Salty pee may make you get up more.

@Julottt

6 ай бұрын

Water retention is not good even if you dont see it yet...

@Julottt

6 ай бұрын

and stomach cancer and many more.@@alexm7310

Thanks. I've had to deal with this for at last a year or two at this point, but it seems very variable. Sometimes I sleep through the entire night, but that's pretty rare. Outside of that, it seems to vary between getting up 1 to as much as 4 or 5 times per night. I've tried a bunch of things like switching meds to the morning, stop eating (and drinking) 5-6 hours before I go to bed and/or having a very small dinner, etc., but I have yet to find something that consistently works! The only time I usually drink anything is my morning decaf coffee with cacao, but other than that cacao and some matcha powder during breakfast, I don't consume any caffein - or alcohol for that matter. But I also don't drink water throughout the day, other than the couple of sips to take medication/supplements. I've never liked drinking water and since I eat a WFPB diet, I figure I'm getting plenty of hydration through food. I've tried drinking water throughout the day, thinking maybe there's a non-intuitive link between not getting enough hydration, but that didn't seem to have any effect either. I don't want to take Melatonin as I've heard that it can have some downsides. One thing that I'm able to do sometimes is if I wake up and feel like I have to go, I can role over and the sensation moderates a little, and I can kind of convince myself that I don't have to go. I can just feel the urge to go as another sensation in the body and one that doesn't require action. Doing a lot of meditating helps with this as you can detach yourself from these physical sensations and examine them as just sensations. Doing so often allows me to fall back to sleep. In general, this isn't a huge issue for me mainly because after getting up to go, I'm able to fall back to sleep within a few minutes. If that weren't the case I can imagine it would be a big issue for people. Regarding BPH, I've not been diagnosed, but haven't had an exam for a few years, so who knows! You might want to point out though that this would be something that would only effect men, right?

@wolfferoni

5 ай бұрын

4-5 times a night is very often. Is there a lot of urine or is it mainly just the urge to go? Because they could mean very different things. Have you ever spoken to a dr about it? Barely drinking water throughout the day is wild to me but if you believe you're adequately hydrated, then who am I to say anything. Do you have the urge to urinate as often during the day as well or is it just a sleep thing? I do the same thing re: rolling over and not feeling the urge to urinate as much. However, it's not good to do it often. It can cause issues like UTIs and with actually urinating when you do end up going. If you don't have an issue with falling back to sleep, I'd recommend just doing it. I hold it sometimes because it's a struggle for me to fall asleep but I've been trying not to

Hyperglycemia can also cause frequent urination (polyuria) and frequent nighttime urination (nocturia). Your body's way of getting rid of excess blood sugar. Up until recently, I had to wake up 4 to 6 times per night to urinate. Very unpleasant... Since the past two months or so, it's down to 0 to 2 times per night. I tried a bunch of things, including bladder training during the day, pelvic floor exercises, reducing salt intake, not taking any fluids 4 hours before bedtime. They had an effect, but not as big as I hoped. I was still regularly getting up, up to 4 times a night. Once I realized that my blood glucose was probably way too high (I also had early stages of peripheral edema), due to the mountains of white rice I was eating, I tackled the problem in two ways. I switched to smaller portions of brown rice, once every two or three days (instead of a mountain of white rice every day), and reduced my overall total carb intake, eating a little more fat and protein instead (still eat a lot of carbs though, but I prioritize low glycemic, complex carbs, and I never eat "naked carbs" anymore), to lower my glycemic response. And I increased my exercise regimen, adding more resistance training to increase muscle mass (don't skip leg day!). Muscles help regulate blood glucose independently from insulin. I also increased cardio exercise, to get my heart pumping and blood flowing. As with resistance training, it helps to burn off excess blood sugar. I also do some exercise after lunch (weeding in my overgrown tropical garden with my machete), and go for a 30min walk shortly after dinner (eat an early dinner, don't eat late, and don't snack after dinner). Those strategies help tremendously to keep blood glucose in check. Now I wake up max, twice a night. Mostly only once, and sometimes I just sleep through the night without having to get up even once. It's great! My peripheral edema is also greatly reduced, almost negligible...

Mouth taping (just a small piece of surgical tape) sounds weird but lots of benefits for improved sleep. One of the benefits is less peeing during the night. By forcing yourself to breath through your nose, your kidneys get a stronger signal that you are sleeping and they should power down thus filling your bladder more slowly.

@kristinadimovska9556

6 ай бұрын

This is not true (based on my own experience of mouth taping for several months now).

I began having to get up at night when menopause started 20 years ago. Urge to pee hits, sweating ensues. Night and day. I am now 71 years old and still have hot flashes and an urge to pee, even if it's a few drops. I've never found anyone else with this set of symptoms or a remedy for it.

@timm285

6 ай бұрын

Find an acupuncturist that can also give you herbs

@seitanbeatsyourmeat666

6 ай бұрын

No no I have this too… I’m 51 and you’re not giving me hope (I had early natural menopause at 42) 😭

@Beth-qs5mu

6 ай бұрын

Same here age 65

@thekat268

6 ай бұрын

@@seitanbeatsyourmeat666 holy cow! I most certainly feel your pain.

@thekat268

6 ай бұрын

@timm285 good advice! Thanks

Any data on how many hours prior to bedtime to stop fluids? (I’m challenged by need for high water intake). Also: Check w doc prior to using Melatonin if you have an auto-immune disease. And lying altogether flat, not just legs up, will fill your bladder, so worth trying this prior to bedtime.

Jokes aside this is actually useful content, thanks

Please use a professional camera and some lights . But u know your content is so interesting and more than pro

❤ for thé alg

One of the most important is "dont eat less than 3 hours before going to be because foods contains a significant to high amount of water especially healthy foods"

Could be diabetes insipidus. Copeptin test (costly) can help determine.

Meanwhile I am drinking a vanilla coke right now

I found that eating earlier means I drink my liquids earlier and I don't wake up to pee as much, but interestingly, I've lost some weight and back to my ideal, eating lots of anti inflammatory foods, ginger powder and turmeric w olive oil daily and my bladder feels less irritated and hence the need to pee. Before I'd feel the need to pee even if there isn't a lot of pee. now I can go longer and the urge is real.

Dr. Berg's video on nighttime peeing suggested that eating before bed was one of the leading causes because anything that stimulates insulin production will require the kidneys to want to expel it. I would often eat sunflower seeds or popcorn before bed thinking it was harmless calories, but now that i have stopped that habit i am no longer waking up to pee even if i drink water before bed. Separately, i think you should include masturbation in the tips. My understanding (and i have never researched this) is that at least for males, after orgasm your body seeks to clean the urethra. I have cut both eating and masturbation out before bed and this has allowed me to sleep at least 5 hours straight each night where i was at 2-3 hours max before. Good tips otherwise though!

@Lennybird91

6 ай бұрын

Friendly reminder that Dr. Berg's advice should be taken with a grain of salt. Not only is sourcing suspect, he is a chiropractor not a qualified medical doctor or dietician.

@charlottesmom

6 ай бұрын

I'm on Keto, I sleep so much better now, I used to have to pee at least once per night pre keto and was waking up at 3 am constantly. Being a female not sure about the masturbation though...😂

@brucejensen3081

6 ай бұрын

If you are a bit dehydrated and dump a load before bed, you will immediately want to take a piss. Would make sense that you won't be waking up needing to take a piss at night time

@drott150

6 ай бұрын

"Dr" Berg is a chiropractor. With that said, the digestion of food requires water or some liquid with water in it. Also, the food itself often contains significant water. Also, insulin is increased after eating because sugar is increased after eating. Especially after eating things like popcorn, which is pure starch (and gets converted into sugar starting with your saliva). Sugar ramps you up and can keep you awake.

@GeoffiNaw

6 ай бұрын

I'd take anything that "Berg" guy says with a grain of salt, unless there's a medical research reference that he provides. He's just a chiropractor. Im confident there's better, more reliable sources of information out there.

if I have an evening meal that's salty, I usually sleep thru the night. Less salt, and I get up to pee at least once.

Hah this might actually be helpful to me. I'm 24 and I frequently find myself having to wake up to pee 2 or 3 times a night. Its lame because usually I dont even have a very full bladder. My body just decides to make my pelvic area hurt until i finally go and pee.

You missed: - weight loss....to reduce pressure of visceral fat on the bladder. - reduce intracranial pressure by losing weight and reducing chronic neck tension. Elevated IC pressure stimulates urination . - reduce low back pain with better posture, weight loss, core strength. pressure on the spine's central canal below L12 can irritate the pudendal nerve nerve roots. - eat higher protein meals in the evening as these use more water. - hydrate earlier in the day...get 1/2 a liter into you on arising = 2 cups water.

@eyeofsauronsa

6 ай бұрын

I find it absolutely incredible how the significant loss of weight could have *so many* deeply positive effects. Imho, it's the *number one* thing everyone should shoot for prior to medicating or supplementing, unless those meds/sups are being used to *assist* in weight loss. But I'd still try to ween them off afterwards, if anything in order to assess my health to see which ones (if any) are still necessary even after the weight loss. My philosophy is the LEAST pills one can get away with taking, the better off they'll be.

Gil, I completely solved 20 years of nocturia with (apparently) a low carb diet. I can't make sense of this; can you? Interestingly, when I contracted COVID, I ate a lot of honey and the nocturia temporarily returned.

@4124V4TA-SNPCA-x

Ай бұрын

Glucose and high blood sugar levels (its consequence) are diuretics.

By accident, I figured out a natural antidiuretic, hops, which contains a molecule called Xanthohumol, by having a beer in the evening (at meal), in spite of the contained alcohol (which is diuretic), I did reduce the trip the toilet from two to one, choose a beer with high content of it, I drink one with four different types of hops. Some good alcohol free beers do the job as well, it depends on the amount of hop in it, worth trying.

@4124V4TA-SNPCA-x

Ай бұрын

Many sleeping aid supplements also contain hop as it also helps you sleep better.

@claudiocapelli7507

Ай бұрын

@@4124V4TA-SNPCA-x I do make my own hop infusion, buying dried female hop flowers, and yes it does both things

I noticed you still use the blue twitter bird, thank you!

@eyeofsauronsa

6 ай бұрын

Indeed, Muskrat is one of the nastier ones isn't he?

Kidneys function more efficiently when lying down. Less gravity issues.

I stopped drinking my fruit smoothies when I got home at 5pm because they would create night time peeing even though it was a kale shake with fruits...it still waked me up...Now I just eat my normal dinner with some water and try to get my dinner in early to cause no night time waking up

I have noticed that when I have better gut motility there seems to be less pressure on the bladder and on the prostate, so that reduces the need to take a piss. So that means eating dried prunes, ripe bananas, and not much sat fats so you can take good big craps.

I’d like to ask people to realize that there is a huge mistake people make to avoid peeing at night. Please don’t swallow pills dry at night. They can lodge in your esophagus, and if you take them dry them go to bed, they can cause damage to your esophagus. Sadly, my company had a drug that had few side effects when tested, but started causing esophageal damage irl. We found out it was because people were swallowing the tablets dry and immediately going to bed. Please, take meds with a full glass of water. If you’re worried about having to pee, take your meds and hour before bed.

What about pooping before you go to sleep?

Descartes, the father of rationalism, is arguably among the three most influential philosophers in history. Indeed, he was also a mathematician, but first and foremost, he was a philosopher.

I think the hot bath's effectiveness is due to the loss of fluids via sweat.

I drink quarts of water right before bed and have no problem but man a late dinner messes me up

I am a 100% vegetable eater with gas around the clock… Lol so at night laying in bed sometimes I will have to go pee but I think it’s being pushed by gas in my intestines

Theres also sleep apnea

I often urinate a lot at night and it actually doesn't bother my sleep at all. I go back to sleep right away.

Think you are supposed to be a bit overhydrated during your active hours and slightly dehydrated and a drop in body temperature before you lock yourself in your vault away from everyone to get some sleep

Well, there would be no controlling the peeing if I woke up and the first thing I saw was my reflection in the mirror, then what looks like a man standing behind me looking at me in the mirror. 😱

I'll add to this the tip of taking glycerol before bed.

Avoid colder temps?!? But ideal sleep happens if we’re colder and the temperature is cooler!

I suspect transitioning from a carb-heavy diet to carb-light diet can also (temporarily) make this worse.

I have been shocked at the complete elimination of Nocturia by taking ibuprofen prior to bed. Gone from 2X to 0X

@eyeofsauronsa

6 ай бұрын

BE CAREFUL WITH *NSAIDs.* The overuse use of them, including ibuprofen, has been associated with various renal complications, such as acute kidney injury (AKI) and chronic kidney disease (CKD). If you have a pre-existing renal condition, are older, or have certain comorbidities, you're at a higher risk of experiencing adverse effects on kidney function when using NSAIDs. I'd advise to exercise caution when considering the prolonged (or high-dose) use of these medications, particularly if you've got compromised renal function.

Microphone envy.

Better to wake up and go to the toilet, than to overload with melatonin or other sleep drugs and not wake up and have no bed to sleep tomorrow. Got to drink less overall. What goes in must come out because there isn't a black hole inside the body.

You've made it big! 'Dr' berg made a butthurt video about you

If you go into the bathroom as an American and leave the bathroom as an American, what are you when you are in the bathroom? European.

@eyeofsauronsa

6 ай бұрын

Oh FFS. 🤦🏽😂

Since I started Keto I've not had to get up in the middle of the night anymore! 👍🏻

Tip 6: get a sleep study done to check for sleep apnea. Tip 7: add more salt to water so the body retains the water

@Lennybird91

6 ай бұрын

Tip 7 is counterproductive actually, as your body wants to get rid of the excess fluids. Studies indicate more sodium causes more nocturia. What people really need is more potassium and less sodium in their diets.

@timm285

6 ай бұрын

@@Lennybird91 no. If you are waking up in the middle of the night due to sleep apnea for example, you are urinating artificially. As in you would not have normally got up for it.

@Lennybird91

6 ай бұрын

@@timm285 that's a separate issue from sodium/potassium. Potassium helps aids in concentrating urine. Look it up. Potassium deficiency is tied with nocturemia. Not everyone's issue is explicitly sleep apnea when it comes to nocturemia.

@eyeofsauronsa

6 ай бұрын

Sleep apnea is one of the most VICIOUS & DESTRUCTIVE health problems an individual could possibly have imho. You can have it for DECADES and not know about it until you've developed *all kinds of weird problems.* Heart disease/high BP, neurological problems, gout/high uric acid, thyroid problems, *the works.* Get it checked people, I *promise* you fixing it will be one of the best & most important things you've ever done in your life.

Salty meal…

@Lennybird91

6 ай бұрын

Bad idea. Yes sodium causes water retention but the body doesn't want that. Nor is it healthy. The body will try to drain those excess fluids out asap.

In a word, Duh.

📌🤦🏽 I don't know where to post this so I'm posting it here. It appears as though the chiropractor Berg has done a "fact checking the fact checker" video on you, and I have to say it is a masterpiece of logical fallacies. Although he remained soft spoken, the video was largely emotionally-driven. And the barrage of cult members co-signing for their comic-book hero in the threads below... My goodness. Have a look if you can. This might be a good "beef", get it? "beef". 😂😂

@peterbedford2610

6 ай бұрын

Berg just repeats things he digs up from other "sources". He pushes his lousy vitamins and has a following of Nuckle draggers.

Now what is a person's body is desperately trying to get rid of some harmful substance? Then using maneuvers to reduce urination would be harmful, while the actual solution would be to stop consuming that harmful substance. Or you might be too acidic, so consume mineral buffers.

Even eating fruit a few hours before bed makes me have to get up twice to at night.