Waking up two, three, or even more times each night to go to the bathroom not only disrupts rest, it also affects energy, mood, and overall health. Many people believe that the problem is only in the bladder, but in many cases the real cause is another: the fluid that accumulates in the legs during the day and that, when you lie down, returns to the bloodstream and ends up in the bladder.
The good news is that you can help your body drain that fluid before bed, with simple movements that take just a few minutes. Below, you’ll find three effective exercises, followed by an additional technique that can make a big difference from the first night.
Exercise No. 3: Foot Roller
This exercise is performed seated and is ideal for activating circulation from the base of the body.
How to do it:
- Place a ball under the sole of your foot.
- Apply moderate pressure and roll slowly from heel to toes.
- Maintain a continuous and controlled movement.
Why it works:
The sole of the foot contains numerous nerve endings. By stimulating them, the muscles and fascia of the leg are relaxed, favoring the movement of accumulated fluid.
Duration:
Between 45 seconds and 1 minute for each foot.