3. “Figure four” massage
- Cross one ankle over the opposite knee.
- Massage the calf from the ankle to the knee, always in the direction of the heart.
- Hold the massage for 30 seconds and switch legs.
4. Pump at 120 degrees
- Stretch your legs further to a greater angle.
- Move your feet as if you were pressing pedals alternately.
- Repeat the movement 20 times.
5. Relaxed shaking
- With your legs elevated, completely relax your muscles.
- Shake them gently for a minute, as if they were loose.
- This helps release fluid trapped in the tissues.
Double emptying technique
Many people don’t completely empty their bladder on the first try, especially over the years.
How to apply:
- Go to the bathroom and urinate normally (sitting can help relax your body).
- When you’re done, stand up or lean your torso forward.
- Wait 20 to 30 seconds.
- Try to urinate again.
In most cases, a little more urine will come out, which can mean several extra hours of uninterrupted sleep.
Tips and recommendations
- Avoid drinking large amounts of fluids in the 2 hours before bedtime.
- Reduce nighttime caffeine and alcohol intake.
- Elevate your legs slightly during the day if you spend many hours sitting.
- Maintain a consistent bedtime routine to help your body adjust.
Getting up several times a night is not always inevitable. With a few minutes of simple movements and proper bedtime habits, you can help your body redistribute fluids and significantly improve the quality of your sleep today.
