Has it happened to you? You’re in bed at 2 a.m., staring at the ceiling, your bladder full and your legs heavy as you wake up, knowing that in a few hours you’ll start your day again. If you’re over 60 and this situation sounds familiar, you’re not alone. And most importantly: you are not helpless.

Many people are unaware that certain seemingly harmless nighttime habits may be sabotaging their rest and affecting their health in a profound way. In this article, we explain the five most common mistakes that disrupt your sleep and how to fix them.

Waking up several times a night to go to the bathroom, a phenomenon known as nocturia, should not be considered a normal part of aging. Recent studies show that waking up three or more times a night increases the risk of falls by 67%, heart problems by 45%, and accelerates cognitive decline.

In most cases, this is not due to the bladder or medications. These are daily habits that go unnoticed and that alter the body’s natural processes during rest.