Since I was a kid, I have had to wake up in the middle of the night...
Dan Go@CoachDanGo
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May 31, 2025
~3 min read
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Since I was a kid, I have had to wake up in the middle of the night multiple times to go pee.
Everyone said that I'd have to deal with this for the rest of my life.
I said fuck that, searched for a different solution & fixed my back.
Here's how I did it:
Everyone said that I'd have to deal with this for the rest of my life.
I said fuck that, searched for a different solution & fixed my back.
Here's how I did it:
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1. What is Nocturia?
Nocturia is waking up 2+ times per night to urinate.
I'm not alone. 36-55% of Americans deal with this condition.
It can be caused by lifestyle factors, medications, medical conditions, or poor hydration habits.
Nocturia is waking up 2+ times per night to urinate.
I'm not alone. 36-55% of Americans deal with this condition.
It can be caused by lifestyle factors, medications, medical conditions, or poor hydration habits.
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2. The Hidden Dangers of Nocturia:
- Depression
- Daytime fatigue
- Increased risk of falls
- Cardiovascular disease
- Decreased quality of life
- Impaired cognitive function
Nocturia disrupts sleep & this has downstream consequences on your health.
Here's how I fixed it:
- Depression
- Daytime fatigue
- Increased risk of falls
- Cardiovascular disease
- Decreased quality of life
- Impaired cognitive function
Nocturia disrupts sleep & this has downstream consequences on your health.
Here's how I fixed it:
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1. Get a sleep tracker
You can't manage what you don't measure.
I use an Oura ring to track:
- Sleep phases
- Time to fall back asleep after bathroom trips
- Overall sleep quality
Data drives better decisions and you can't measure what you don't manage.
You can't manage what you don't measure.
I use an Oura ring to track:
- Sleep phases
- Time to fall back asleep after bathroom trips
- Overall sleep quality
Data drives better decisions and you can't measure what you don't manage.
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2. The 3-2-1 Method
3 hours before bed: Stop eating
2 hours before bed: Stop drinking liquids
1 hour before bed: Blue light blockers or no screens
This improves your circadian rhythms and is the formula for a good night's sleep.
3 hours before bed: Stop eating
2 hours before bed: Stop drinking liquids
1 hour before bed: Blue light blockers or no screens
This improves your circadian rhythms and is the formula for a good night's sleep.
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3. Drinking the sleep tea
Instead of chugging water all day then stopping at night, I drink:
Sea salt + chamomile tea +1g of glycine 2 hours before bed
This combo helps your body actually USE the water instead of just flushing it out.
Instead of chugging water all day then stopping at night, I drink:
Sea salt + chamomile tea +1g of glycine 2 hours before bed
This combo helps your body actually USE the water instead of just flushing it out.
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4. Optimize hydration
Most people are dehydrated despite drinking tons of water.
In the morning, I drink an electrolyte powder that gives me salt, magnesium, and potassium.
Proper electrolyte balance activates vasopressin (the hormone that concentrates urine at night).
Most people are dehydrated despite drinking tons of water.
In the morning, I drink an electrolyte powder that gives me salt, magnesium, and potassium.
Proper electrolyte balance activates vasopressin (the hormone that concentrates urine at night).
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5. Block Blue Light
Blue light at night destroys melatonin production.
Poor melatonin = poor vasopressin = more pee trips.
I use:
- Blue light blocking glasses when sun sets
- Dim lights or red light bulbs in bedroom
- Phone on airplane mode charging into a different room.
Blue light at night destroys melatonin production.
Poor melatonin = poor vasopressin = more pee trips.
I use:
- Blue light blocking glasses when sun sets
- Dim lights or red light bulbs in bedroom
- Phone on airplane mode charging into a different room.
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6. Mental fortitude training
When I do wake up (it happens), I don't automatically get up.
I practice box breathing for 5 minutes
Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4
Often I fall back asleep without needing the bathroom.
When I do wake up (it happens), I don't automatically get up.
I practice box breathing for 5 minutes
Inhale for 4 → Hold for 4 → Exhale for 4 → Hold for 4
Often I fall back asleep without needing the bathroom.
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7. Metabolic health
Poor metabolic health is a hidden driver of nocturia.
High blood sugar forces kidneys to work overtime, creating a cycle:
Poor sleep → insulin resistance → more urination → worse sleep
The long-term fix is getting your body fat and blood work to a level where you are metabolically healthy.
Poor metabolic health is a hidden driver of nocturia.
High blood sugar forces kidneys to work overtime, creating a cycle:
Poor sleep → insulin resistance → more urination → worse sleep
The long-term fix is getting your body fat and blood work to a level where you are metabolically healthy.
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Since fixing these, my life has changed. Now I go to sleep and am able to time travel to the next day.
Now, everyone is different so some things may work and others may not. Try it in your life and see what happens.
If you got value out of this, follow me at @FitFounder
Now, everyone is different so some things may work and others may not. Try it in your life and see what happens.
If you got value out of this, follow me at @FitFounder
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Ps. Want to get lean, healthy, and energetic in the way that fits your lifestyle?
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Each week I share tips on how to get lean, boost energy, and optimize the body.
Join 450,000+ subscribers here 👇🏼
dango.co/newsletter2