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How to Stop Falling Asleep on the Toilet (Top 5 Solutions)

We’ve all been there- it’s the middle of the night, you’re exhausted, but you partially wake up, and before you know it, you are asleep on the porcelain throne. So how do you stop falling asleep on the toilet?

You can stop falling asleep on the toilet by taking a few precautions. Take your phone to the bathroom to set an alarm, listen to exciting music, or play a game. Make sure to turn on the lights before you sit down, and stand up as much as possible to keep awake.

If you’re tired of waking up on the porcelain throne, you’ve come to the right place. We have all the best tips and tricks to teach you how to stop falling asleep on the toilet- so let’s jump in!

How to Stop Falling Asleep on the Toilet

It is frustrating- and embarrassing- to wake up with your head conked against the bathroom wall, pants down, and still on the toilet.

There are a few tips and tricks you can utilize to prevent it from happening, such as:

  • Playing a game on your phone
  • Setting an alarm
  • Making yourself uncomfortable
  • Turning on the lights
  • Listening to music

Playing a Game on Your Phone

Occupying your mind is a surefire way to keep yourself awake while on the toilet. While you can utilize puzzles like sudoku books and Rubix cubes, using your phone is better. Blue light makes your brain think it’s daylight- making your brain operate under the whole “the sky’s awake, so I’m awake.” thought process.

Setting an Alarm

If you regularly fall asleep on the toilet, setting an alarm can help or at least wake you up quickly if it does happen.

Take your phone with you when you head into the bathroom. As soon as you sit down, set up an alarm for however long you think you need. For example, if you’re planning to do a number 2, a 3-minute warning might be a good estimate.

Making Yourself Uncomfortable

You must make yourself as uncomfortable as possible on the porcelain throne to prevent yourself from slipping into a snooze.

To make yourself uncomfortable, you need to move. Adjust your sitting position regularly.
Stand up every once in a while. The more active you are, the more awake you will be.

Turning on the Lights

One of the biggest mistakes people make when they use the bathroom at night is keeping the lights off. If you’re in the dark, your brain won’t feel the need to wake up fully- which may result in you falling asleep on the toilet.

Listening to Music

Listening to the right kind of music can keep your brain active. However, you should avoid turning on soft music that makes you feel peaceful.

Instead, opt for rock, metal, punk, EDM, hip-hop, rap, or other music with a heavy beat and a lot of activity. It’s a bonus if you can find something that makes you tap your toes and sing along- any movement might help you stay awake.

Why Do People Fall Asleep on the Toilet?

There are many reasons why people fall asleep on the toilet. It could be due to exhaustion, narcolepsy, or the pattern of deep sleep. In order to stop falling asleep on the toilet you should identify the cause, this way you will be better able to stop falling asleep when visiting the bathroom during the night.


Exhaustion is the number one cause of why people fall asleep on their toilets. If you’re prone to falling asleep while sitting up, you are probably extremely exhausted.

Stress and anxiety play a huge role in exhaustion as well. Taking time to care for your mental and physical health will make all the difference.

Try changing a few habits in your bedtime routine- or create one if you don’t have one yet. Even heading to bed an hour earlier can help you get the rest you need to fight off exhaustion.

Alcohol Intake

Alcohol is both a stimulant and a sedative. Drinking before bed will affect your sleep. The sedative nature of alcohol will make you feel sluggish, and if you have nothing to occupy your mind with while sitting down, you’ll likely fall asleep.

Try to avoid late-night drinks if you regularly fall asleep on the toilet.


If you’ve just started on a new type of medication, it could be the cause of your naps on the toilet. If you suspect this may be the cause, you should consult your doctor.

Patterns of Deep Sleep Interrupted

You’ll feel groggy when you’re deeply asleep and wake up to use the bathroom. You won’t be fully awake when you reach the toilet, and sitting down on something will feel like hitting the snooze button on your mental alarm.

The best way to combat this is to give yourself a minute to wake up before sitting down. Try turning on the lights and splashing some water on your face. While these aren’t ideal if it’s 2 a.m. and you’re hoping to go back to sleep, it is better than falling asleep on the toilet.


If you struggle with narcolepsy, you’ll fall asleep at the most inconvenient moments. You might have narcolepsy if you only fall asleep for about 15 minutes on the toilet. If this is a recurring concern, you should discuss it with your doctor.


Falling asleep on the toilet can be embarrassing, especially if it happens regularly. There are many reasons why you may fall asleep, some of the most common reasons are exhaustion, new medications, alcohol intake, or interrupted deep sleep patterns.

In order to stay awake during your nightly toilet trips, you can try playing a game on your phone, setting an alarm, turning on the lights, listening to music, or making yourself as uncomfortable as possible on the toilet.

Before you try to solve the problem, you should identify the root cause. If you are having problems figuring out what may be causing your toilet naps, you should consult with your doctor.