The calves play a key role. With each step, they act as a muscular pump, helping blood and fluids return to the heart. When we move little, this function is less efficient.
As a result, more fluid remains stored in the lower legs and returns to circulation at bedtime.
The goal, therefore, is to encourage this drainage before going to sleep.
10-minute mini leg routine
This simple routine can be done approximately 30 to 60 minutes before bedtime:
Elevate your legs for 3 to 5 minutes (against a wall or with cushions), feet slightly above heart level.
Bend your knees and point your toes 30 to 60 times, then make ankle circles.
Simulate a lying bicycle motion or make small scissor movements for 1 minute.
Finish with 20 to 30 slow toe raises while standing.
By promoting circulation before lying down, you reduce the amount of fluid redistributed during the night.
The role of hormones in nighttime awakenings
The body normally produces more antidiuretic hormone (ADH) in the evening to limit urine production during sleep.
If a large volume of fluid suddenly returns to the bloodstream, this regulation may be insufficient. By stimulating drainage earlier in the evening, you facilitate the natural action of this hormone.
Hydration: timing makes all the difference
It's not about drinking less, but about distributing intake better.