For the past year, I’ve struggled on and off with getting high quality sleep, mainly because of waking up in the middle of the night to use the bathroom to urinate, usually between 2 and 4am. I’ve tried a few things to combat this, but nothing has really helped so far. I’m currently on a 3 week stretch of this happening and it’s starting to negatively effect my life and training.
I’m 33, 6’ 180lbs, 35” waist, healthy as per my last physical about 1 year ago, resistance train using the strength 1 template, and walk over 10,000 steps daily for my job.
I occasionally have 1-2 alcoholic drinks between 5 and 7pm (few times a month on average), but have the waking up issue regardless of alcohol consumption… though I’ve noticed it does get worse when I drink.
I’ve tried cutting water consumption almost off after 7pm (dinner around 6pm, bed around 10:30pm, asleep around 11), having a small sip of water or two before bed, but to no great effect. I simply pee less, still wake up.
I also drink very strong coffee in the morning and between 1-2pm, having about 4-5 cups total. I’m not sure what the exact caffeine content is, but it’s usually a strongly brewed French press, so perhaps between 500 and 600 mg. I added the afternoon cup about a year ago, so perhaps there is a correlation there.
The coffee is the only thing I can think of that could be causing this because it’s a diuretic, but I stop consumption before 2pm, and there are also periods of time where it hasn’t been an issue, so I can’t say for sure.
Any advice or guidance I would really appreciate.
Sincerely,
Tim