This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night скачать в хорошем качестве

This 2-Minute Exercise Relaxes the Muscle That Wakes You Up at Night

Stop waking up every few hours to use the bathroom. If you’re over 60 and dealing with nighttime urination (nocturia) or restless sleep, the solution may be far simpler—and more physical—than you’ve been told. In this video, I guide you through a gentle 10-minute bedtime routine you can do right in bed. This routine helps drain excess fluid from the legs, relax the pelvic floor, and send a clear signal to your nervous system that it’s time to sleep. You’ll learn the overlooked connection between swollen ankles and nighttime bathroom trips, and I’ll walk you step by step through five simple movements designed to correct it. Stay until the end for the 3-2-1 Rule—a practical evening protocol that can dramatically change how often you wake up at night and how deeply you rest. Disclaimer The content on this channel is for educational and informational purposes only and does not constitute medical advice. While it is informed by peer-reviewed research and clinical experience, it is not a substitute for personalized medical care. Always consult your physician or a qualified health-care professional before making changes to medications, lifestyle, or treatment plans.