Summer may be coming to a close, but don’t settle in for hibernation just yet. Now is the time to focus on your needs and how to better yourself physically, mentally and spiritually. But how can you focus on self-improvement, when you don’t have enough energy to finish your favorite novel because you’ve been up throughout the night with occasional urinary urgency? Women who struggle with occasional bladder issues know that the nighttime can bring about serious frustration because the occasional urgency to use the bathroom can disrupt a good night’s sleep. So let’s dive into the topic of bedtime bladder health, ways to help avoid the rush to the bathroom, and tips to stay asleep!
AVOID DRINKS BEFORE BED
Drinking plenty of fluids can cause your bladder to fill. Whether it’s water, tea or soup, extra liquids before bed could put additional pressure on your bladder, and that could make your bladder issues worse! It’s important to remember, however, that drinking water throughout the day is essential to your overall well-being, and is essential for supporting bladder health! So make sure you continue to hydrate on a daily basis, but begin cutting yourself off, as it gets closer to bedtime.
USE THE BATHROOM BEFORE BED
If nighttime bladder issues affect you, try using the bathroom twice before going to bed, to make sure that your bladder is as empty as you can make it. This will give you more peace of mind as you begin to relax for sleep. For example, use the bathroom, then brush your teeth and continue with the rest of your nighttime routine; but just before you lie down, use the bathroom one last time. Even if you don’t feel like you have to go, try! Bladder issues like occasional urinary urgency could disrupt your sleep, so fully emptying your bladder could help alleviate nocturnal bathroom visits.
FOCUS ON SLEEP
Sometimes no matter what you do, bladder issues may still wake you up in the middle of the night with occasional urinary urgency. If this happens, keep big lights and distractions off! The last thing you want is for your brain to be over stimulated when you’re trying to fall back to sleep.1 Everything from the television, to the iPad, to the radio should be off. Noise, light and heat can interfere with your efforts to fall back to sleep, so opt for blackout curtains or a sleep mask to block out all light and help you settle back into bed as soon as possible. Instead of turning on the bathroom lights, use a motion sensor nightlight for your bathroom. The nightlight shines only when it detects movement, and shuts off when you’ve left the room. This way you don’t have to fully turn on the bathroom lights when you’re headed to the bathroom: the less stimulated your brain is, the better you’ll sleep.
Beauty sleep is important, so make sure nothing—not even occasional bladder issues—stands in the way of your sweet dreams!
1 How to Fall Asleep, http://www.helpguide.org/articles/sleep/cant-sleep-insomnia-treatment.htm