How often do you get up at night to go to the bathroom? If you have multiple instances of nighttime peeing, it might be time for you to consider ways to improve your bladder control. You’re not alone in this challenge, and fortunately, there are several ways that we will explore that can help you overcome this. No matter what you choose, these methods can help you improve your bladder control and ensure longer, uninterrupted sleep.
We’ll discuss the benefits of Kegel exercises, core-strengthening exercises, yoga, bladder training, and more. By the end of this article, you’ll have a good idea of what you can implement into your own routine, including how this can improve your nighttime bathroom habits. Let’s examine one of the most popular options to help with bladder control: Kegel exercises.
1. Kegel Exercises
Kegel exercises have been known for years for their benefits, but did you know that they can also help women with bladder control? It’s true! There have been several studies on how Kegel exercises can help many of us with bladder control. In fact, one study showed that pelvic floor exercises with the Kegels improved bladder control and helped to reduce urinary tract infections in patients who had cervical cancer (Source: PubMed). While this study was solely on those with cervical cancer, it is still promising nonetheless!
Another study on patients in Turkey proved that Kegel exercises, over a three-month period, led to better bladder training and improved health. So, whether you have a pre-existing condition or you’re simply looking to make your nights more restful, you can use Kegel exercises to your advantage! However, we also should take a look at the impact of core-strengthening exercises and how this can help your bladder overnight.
2. Core-Strengthening Exercises
Aside from beneficial Kegel exercises, you might be surprised to find out that core-strengthening exercises can provide similar benefits. People who engage in core-strengthening exercises with the goal of improving their core strength—as well as their pelvic floor—experience a more significant improvement in their urinary symptoms and are able to exercise more bladder control than others (Source: International Urogynecology Journal). This is especially true for women, according to another study on adult women who struggled with stress urinary incontinence, or the loss of their bladder control.
Core-strengthening exercises were proven to help reduce low back pain, reduce the frequency of going to the bathroom, and even encourage overall better health. While this study was only on women who struggled with bladder control, the use of pelvic floor exercises can be implemented for men who struggle with this issue, too! So, if you find yourself struggling with bladder control, try out a few core-strengthening exercises.
3. Yoga and Pilates
One of the most surprising ways to help bladder control is through yoga and Pilates. This might be shocking, as many people do not usually associate these exercises with bladder control. However, when you see the research, you’ll see why this is the case. Overactive bladder syndrome was actually alleviated due to yoga, as seen in India, where this is a regular healing modality.
Yoga and Pilates provide the relief that they do because they engage your core muscles, strengthen your pelvic floor, and activate many muscles related to your bladder control. That’s why you might feel stronger and have fewer bathroom trips when you’re active regularly. If you want to limit the impact of your potentially overactive bladder, you should consider doing some light yoga to help you feel better and strengthen your body.
#4: Bladder Training
To truly elevate your efforts to reduce nighttime peeing, you may also want to engage in bladder training. Many people like this because it can essentially retrain your bladder to go at appropriate times. It also can provide you with a more routine, expected bathroom schedule and, hopefully, far fewer trips to the bathroom overnight! To engage in bladder training, expect this to take up to 12 weeks, and create a bathroom schedule for yourself.
As always, it is best to consult with a medical professional before engaging in an activity like this, as they can provide you with guidance. However, you can expect to keep a bathroom schedule that allows you to go to the bathroom at scheduled times. Then, you’ll slowly increase these intervals and avoid going to the toilet unless you feel a strong urge to urinate. You should also try to wait to go to the bathroom. It can be challenging to do this during the nighttime, but ultimately, a successful bladder training program can help you eliminate nighttime peeing.
Studies have shown that bladder training is an effective way to help limit overactive bladders. This is especially true for those who did not find other modalities, like the ones we have expressed, to be as effective.
Bonus Tip: Manage Your Fluid Intake
Finally, as our bonus tip, we recommend that you manage your fluid intake. If you struggle with going to the bathroom at night, you might want to check when and how much water you drink throughout the day. If you have plenty of fluids before bed, you might be causing your own nighttime peeing! To avoid getting up for nighttime peeing, try to limit your water intake right before bed. Better yet, try to get more fluids in throughout the day so that you’re properly hydrated, and you will go to the bathroom before you go to sleep. Then, you can avoid getting up so often when you should be resting.
How Will You Improve Your Bladder Control?
No matter how long you have struggled with your bladder control, you can overcome it! Whether you choose to use Kegel exercises, strengthen your core, or even engage in yoga or bladder training, you can take steps to improve your comfort level and help you get better rest. We hope this information helped you make better choices for your health. For more insights on sleep and how to get better rest, check out other articles on Pillow.
