While it's certainly a delicate topic, urinary incontinence is far from uncommon. In fact, this frustrating problem affects 25 million American adults and 200 million adults worldwide, according to NationalIncontinence.com. If you’re among the many dealing with incontinence, consider these five tips to deal with it:
- If possible, avoid caffeinated beverages. In addition to coffee and tea (which are diuretics), sodas and alcohol increase urine volume and can irritate the bladder wall, aggravating your overactive bladder symptoms.
- Perform Kegel exercises. These simple workouts help strengthen the muscles of the pelvic floor and will ease incontinence symptoms that could keep you from getting a good night’s sleep.
- Stay hydrated. While it might seem counterintuitive, cutting back too much on liquids can actually make your symptoms worse. If you aren't properly hydrated, your urine normally becomes highly concentrated. The more concentrated it is, the more irritating to the bladder - which can lead to more urinary incontinence. So a good rule of thumb: stay hydrated throughout the day, but limit your liquid intake a couple of hours before bedtime.
- Set a routine. Factor bathroom breaks into your pre-bedtime routine. Creating a regular pattern can ease some anxiety about getting up in the middle of the night - which could lead to disrupted sleep.
- Use high-quality mattress covers: Protect-A-Bed offers a variety of mattress covers that can keep your bed dry and protect your mattress investment. The Miracle Membrane® used in Protect-A-Bed's products is waterproof, while remaining air vapor porous. The mattress protectors also serve as a barrier for dust mites and allergens. The Mayo Clinic also suggests using a night light to illuminate your bath to the bathroom and reduce your risk of falling.
We hope these tips help you protect your healthy sleep zone and improve your incontinence symptoms. While it may be a bit embarrassing, it's never a bad idea to consult with your physician if your things don't improve.