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7 tips for a good night’s sleep with overactive bladder

Overactive bladder, or OAB, is characterized by an uncontrollable urge to urinate more often than usual, even at night. It can play havoc with one’s sleep cycle, as patients wake up from their beds and rush to the bathroom multiple times. Determining the condition’s underlying cause helps doctors suggest a suitable treatment course to manage the issue. Besides following the recommended treatment, a few tips can help patients with an overactive bladder sleep better.

Avoid drinking too many fluids at night
Although fluids are necessary to avoid dehydration, excessive fluid intake at night can aggravate overactive bladder symptoms and disturb one’s sleep. Hence, patients must avoid having too many fluids after sunset and restrict water intake to a few sips after dinner.

Limit caffeine intake
Caffeinated beverages like tea and coffee have a diuretic effect, meaning they tend to increase one’s frequency of urination. Since the situation can worsen among individuals with this condition, they should limit their caffeine intake during the day and avoid it entirely in the evening for proper sleep.

Avoid certain foods and beverages
Certain foods and beverages like sweeteners, tomato-based products, carbonated beverages, and spicy foods can trigger or aggravate overactive bladder symptoms and affect sleep. Hence, they should be strictly limited or avoided.

Consider biofeedback as an intervention
Biofeedback is a unique therapy that uses auditory and visual cues to fine-tune various processes in the body. A study has shown that biofeedback had a positive effect on women with an overactive bladder, improving their sleep quality and reducing their urination frequency at night. One may look for a reputed biofeedback therapist and try this intervention to manage the condition.

Try Kegel exercises
Kegel exercises strengthen the pelvic-floor muscles, helping with bladder control. They involve relaxing and tightening the pelvic muscles, like when controlling urination. If performed correctly, one may feel these muscles become stronger. Individuals may practice Kegel exercises about thrice a day for the best results. However, it is best to consult a doctor before beginning.

Avoid a sedentary lifestyle
A sedentary life can contribute to health problems over time, increasing one’s risk of developing an overactive bladder or worsening the existing symptoms. So, it is advisable to stay active throughout the day, engaging in activities like brisk walking, jogging, stretching, and cycling to keep one’s fitness levels in check and ensure sound sleep at night.

Double-void at night
It is advisable to double-void or pass urine twice before bedtime to avoid urinary incontinence or visiting the washroom multiple times at night. One may visit the washroom first and then perform other nighttime activities like brushing the teeth and following a night skincare routine. The person should urinate again before calling it a day.

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