Stop Waking Up at 3 AM to Pee: 10-Minute Bed Routine | Dr. William Li

Do you wake up at 3 AM, exhausted and frustrated, just to go to the bathroom?
Nighttime interruptions are not just annoying—they affect your energy, mood, and overall health.

The truth is, waking up at 3 AM is rarely caused by your bladder alone.
It is often a sign that your body’s fluid balance, nervous system, and hormonal rhythms are out of sync.

In this video, you’ll learn a simple 10-minute bedtime routine designed to:

Reduce nighttime urine production

Improve bladder control

Calm the nervous system

Support deep, restorative sleep

No medications. No complicated exercises. Just a consistent routine that retrains your body for uninterrupted rest.

⏰ TIMESTAMPS (14 MINUTES)

⏱️ 00:00 – 🚨 Why you keep waking up at 3 AM
⏱️ 01:50 – 🧠 How hormones control nighttime urine production
⏱️ 03:40 – 💧 Fluid balance and circulation: the hidden culprits
⏱️ 05:20 – ⚠ Common lifestyle triggers making it worse
⏱️ 07:00 – 🛏 The 10-minute pre-bed routine explained
⏱️ 09:30 – 🦵 Leg elevation and circulation techniques
⏱️ 10:40 – 🧘 Breathing and nervous system calm
⏱️ 11:40 – ✅ Mental signals to support bladder control
⏱️ 13:00 – 🔑 Final advice for uninterrupted sleep

✨ WHAT YOU’LL LEARN

✔ Why waking at 3 AM is not inevitable
✔ How hormone and fluid balance affect nighttime urination
✔ A simple 10-minute routine to reduce interruptions
✔ Techniques to calm the nervous system and bladder
✔ How to restore deep, uninterrupted sleep naturally

🎥 WHY WE WATCH

Sleep is the foundation of energy, focus, and overall health.
This video explains why nighttime interruptions happen and how a short, simple routine can restore peaceful sleep without medication or extreme interventions.

⚠ DISCLAIMER

This content is for educational purposes only. It is not a substitute for professional medical advice.
Always consult a qualified healthcare provider before making changes to diet, exercise, or routines, especially if you have underlying medical conditions.

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