Sleep and Incontinence-2 Worlds Collide
Sponsored by Morpehus Wellness
Do you ever find yourself waking up multiple times a night to use the restroom? Sure, for someone with urinary incontinence, this might be a normal occurrence, however its effects on quality sleep can greatly impact a person’s quality of life. Did you know that after the age of 60, as many as 70% of people experience nocturia (frequent nighttime urination) causing them to wake up more than 2 times a night to urinate? Nocturia is often missed by people who have problems sleeping because people link nocturia to normal aging and report frequent urination to the gynecologist or urologist, not their sleep specialist. Nocturia can cause disruptions in sleep patterns, contributing to nightly habits of getting up to use the bathroom upon awakening to prevent waking up again to urinate. Such habits further disrupt entering a REM (deep sleep) sleep cycle. Interrupting the sleep cycle affects many things including daytime fogginess, increased naps during the day and lack of energy. Extending time intervals of uninterrupted sleep can improve sleep quality and lower the frequency of nighttime urination. In addition, a daily specific bladder training exercise program will also assist in decreasing the urination frequency.
Certified sleep science coaches can guide you on lifestyle changes to promote normal sleep habits. Good sleep hygiene is a crucial and overlooked component of getting quality sleep. A certified sleep coach can help identify the many factors and behaviors affecting sleep that can be easily adjusted but often regarded as normal behaviors. Something as easy as going to bed when sleepy can make a big difference in falling and remaining asleep. Ever toss and turn for hours on end trying to get comfortable? Instead, leave the room- go to the couch, and read a book, listen to soft music like new age or classical or browse through a magazine.
Other examples of changes that will help improve your sleep are:
- Decrease your naps or the length of them
- Limit caffeine intake after noon – Make sure you are using the appropriate pillow if you are a side, back or tummy sleeper
- Don’t read, be on the phone or watch TV while in bed: blue light keeps your brain awake! – Try diffusers with oils such as lavender which helps promote sleep
- Maintain clean air vents/replace air filters; dust can interrupt your sleep as well! – Change clothes in the bathroom; leave the room dark, cool and ready for rest
- Invest in blackout curtains in order to leave the morning light out of your eyes.
The combination of improving sleep hygiene/ increasing quality sleep and a personalized bladder training exercise program is a great 1-2 punch combo that may not only increase and improve the quality of your sleeping time, but possibly decrease the number of times you wake at night to urinate and possibly even reduce your risk of falls. Certified sleep coaches such as those at Morpehus Wellness can help while offering personalized programs and free initial consultations.Tags: Incontinence, Sleep for Seniors|Sleep Issues