An overactive bladder can cause insomnia related symptoms.  It’s difficult enough falling asleep due to stress and anxiety.  It’s almost impossible to fall asleep when you feel like you have to urinate. In addition to talking with your physician about the problem, try these 4 tips to stop that uncomfortable feeling while trying to fall asleep.

1.  Eat pumpkin seeds.  Many clinical trials in both men and women have shown that pumpkin seeds is a great herbal remedy for an overactive bladder. For centuries, Native Americans have been using pumpkin seeds to improve bladder health.   Pumpkin seeds are rich in essential fatty acids and phytoesterol, which have positive effects on bladder control.

2.  Do Kegel exercises every day.  Kegel exercises strengthen the muscles that help control the urethra.  When these muscles are weak, your bladder must release.  Doing kegels is easy even when you are in bed trying to fall asleep.  Pretend you are trying to stop the flow of urine.  Pull in and squeeze those muscles.  Hold for 10 seconds.  Release for 10 seconds.  Try to build up to 10 kegels, 3 times a day.

3.  Cut back on caffeine drinks, which are diuretics.  Caffeine doesn’t just stimulate the brain, it makes you go to the bathroom.

4.  Significantly reduce fluids after 4 p.m. This seems obvious, but if you are feel the need to urinate while trying to fall asleep then minimize fluids late in the day and evening.

See our comprehensive list of foods and recipes to help you sleep.