Your sleeping hours are generally the longest stretch of the day you go without a trip to the bathroom, so it’s no surprise that mornings frequently begin with a race to the bathroom. Your bladder might even wake you up in the middle of the night demanding your attention. Life doesn’t have to be this way, however! Consider the following potential causes for your morning bathroom rush:

You’re consuming too many liquids during and after dinner

Scientist and CSU Fullerton professor Dr. Andy Galpin, PhD advises that the timing of your water intake is just as important as how much you’re drinking, and that hydrating at the wrong time can be disruptive to sleep. According to Dr. Galpin, it’s best to cut back on liquids within three hours of bedtime to reduce the chances you’ll be rudely awakened by your bladder in the middle of the night. Doing so can also help decrease the urgency you feel when you first wake up.

You haven’t trained your bladder

Ignoring the urge to urinate during the day can weaken the muscles “down there,” thereby sabotaging your ability to control your bladder. If you’re only getting up to use the restroom at the point where you have to run there to avoid an embarrassing accident, you’re already waiting too long to go! To keep yourself in good working order, here are a few things to try:

1. Go as soon as you feel the urge during the day. That email can wait!
2. Set an hourly reminder and go even if you don’t feel like it. Bonus: you’ll get extra steps.
3. Use Kegel exercises to strengthen your pelvic floor muscles. (This goes for all genders, by the way!)
4. Go to the bathroom last thing at night, and if you feel the urge before you fall asleep, go again immediately so you won’t set yourself up for a sprint in the morning.

You may have an underlying health condition

Keep in mind that, if the urge to run to the bathroom in the morning is a new thing for you, it could be a sign that you should see your doctor. Certain conditions can lead to “urge incontinence,” which can affect your entire day, not just your mornings. If sudden bathroom urges are disrupting your quality of life, don’t hesitate to talk to a professional about the possible causes.

Not sure how much water you should be drinking in the first place? Check out this quick read: How many glasses of water should you drink each day?