PausePM’s Guide to Uninterrupted Sleep

There’s nothing worse than finally getting comfortable in bed, drifting into dreamland… and then suddenly waking up because your bladder, hormones, or just plain bad luck decides it’s go-time. If your nights feel more like a stop-and-start commute rather than a smooth journey to deep sleep, it’s time to create a no-wake zone.

5 Tips for Setting Up a Nighttime Routine 

The perfect set up for sleeping longer and waking up less.

1. Set a Last Call for Liquids

If your nighttime routine involves sipping on water (or worse, tea) right before bed, you might be setting yourself up for failure. Try cutting off liquids about an hour before you turn in—give your body time to process before you hit the sheets.*

Exception: If you’re actually thirsty, drink up! Just don’t chug an entire water bottle unless you enjoy 2 AM bathroom excursions.

2. Be Selective About Your Pre-Bedtime Drinks

Not all liquids are created equal. Some seem harmless but can secretly sabotage your sleep.*

• Caffeine? It’s a no-go. Even if it doesn’t keep you wired, it can send your bladder into overdrive.
• Alcohol? Nah. It might make you sleepy at first, but it disrupts deep sleep and increases nighttime wake-ups.
• Herbal tea? Sounds relaxing, but many have diuretic properties, meaning more bathroom trips.

Stick to plain water if you need a sip, but keep it minimal—no need to hydrate like you’re prepping for a marathon.

3. Train Your Bladder Like a Pro

Your bladder likes routine—it just needs a little structure. Try going to the bathroom at the same times every night, even if you don’t feel like you need to. Over time, this helps your body adjust so you’re not waking up at random hours.*

4. Make Your Bedroom a Sleep Sanctuary

Your bladder isn’t the only thing that can wake you up—poor sleep habits can make every little disturbance feel like an excuse to get up.* Turn your bedroom into a haven for deep sleep:

• Cool it down.  A slightly chilly room (around 65°F) helps your body stay asleep longer.
• Keep it dark. Streetlights, phone screens, and even that glowing alarm clock can trick your brain into wake-up mode.
• Ditch the scrolling.Scrolling through news, social media, or texts before bed can make it harder to fall back asleep if you wake up.

5. Sync Up with Your Body’s Natural Rhythm

If you’re waking up at the same time every night, your body might be stuck in a weird cycle. Try sticking to a consistent bedtime and wake-up time—even on weekends. Your hormones, energy levels, and bladder will thank you.*

Create Your No-Wake Zone

A few small changes to your nighttime routine can mean the difference between a full night’s sleep and multiple wake-ups. Keep your liquids in check, give your body a solid schedule, and set up your bedroom for true rest.

Because sleep is too precious to let anything—especially your bladder—call the shots.