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All too often, women across the nation find themselves awake at all hours of the night due to feelings of occasional urinary urgency. By the time the sun starts to rise it feels as if sleep never even happened. Occasional bladder control symptoms that disturb your sleep are frustrating and can affect your mood throughout the day. Luckily, there are a few easy, natural ways to help reduce the burden of occasional frequent urination at night. Keep reading for some helpful tips!
Don’t Sip & Sleep
Whether it’s a glass of water, milk or tea, you should avoid drinking before bed or while in bed. In fact, avoiding fluid intake two hours prior to sleep is ideal.1 Consuming beverages close to bedtime will increase your likelihood of having to get up in the middle of the night. A full bladder will need to relieve itself—try to see it’s only full during the times you plan on being awake!
Stall on the Caffeine and Alcohol
While on the subject of liquids, we should discuss caffeine and alcohol. While you might depend on a cup of coffee to wake you up in the morning, or occasionally indulge in a glass (or three) of wine in the evening, keep in mind that moderation is key. Aside from the fact that they can both hinder restful sleep, alcohol and caffeine are also known bladder irritants that can contribute to feelings of occasional frequent urgency throughout the night.2
The Proactive Approach3
There are things you can avoid to help curb occasional frequent urgencies, but sometimes adding a little bit of physical activity to your daily routine can go a long way. The muscles that support healthy bladder function are referred to as the pelvic floor. The pelvic floor requires a bit of TLC to ensure it is strong enough to do its job properly. Exercising it regularly can ease some stress on your bladder. The simplest way to exercise this muscle and keep it fit is the Kegel! Kegels are super simple and can be done anywhere at any time. Begin by finding your pelvic floor muscles; to do this focus on the muscles you use to stop a stream of urine when you pee. Then tense them for the count of three. Ten reps of three counts and you’ve completed a nice pelvic floor workout. Exercising these muscles daily can do wonders for symptoms of frequent urination!
Now it’s time to sleep! Follow these easy and accessible tips to help reduce bladder urgency-related disruptions while you sleep.
1 How to Stop a Full Bladder from Killing Your Sleep https://health.clevelandclinic.org/2015/12/stop-full-bladder-killing-sleep/
2 Caffeine, Food Alcohol, Smoking and Sleep http://www.sleephealthfoundation.org.au/fact-sheets-a-z/262-caffeine-food-alcohol-smoking-and-sleep.html
3 Goals and Benefits of Kegel Exercises http://www.healthline.com/health/kegel-exercises#for-men4