Waking up in the early hours is a common problem (stock photo) (Image: Getty)

Nobody wants their sleep disrupted, yet it's far too familiar to find yourself stirring in the early hours with an urgent need to go to the loo. Thankfully, a sleep expert has revealed the bedtime routine he recommends, so you may not have to worry about a 3am wake-up.

Dr Michael Breus , a double board-certified clinical psychologist and clinical sleep specialist, who founded Sleep Doctor, revealed the tip on the @Thesleepdoctor TikTok page. In the post, Dr Breus advised people to follow his '3-2-1' rule in the evenings.

He explained: "Get me wrong, I want you to drink water. However, I think people underestimate how little water they should be drinking before bed and how long before bed we should probably

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