Pelvic Physical Therapy Techniques to Combat Nocturia

Imagine finally sleeping through the night without multiple trips to the bathroom interrupting your rest. If frequent nighttime urination, known as nocturia, is keeping you awake, you're not alone—and there are solutions. As a dual board-certified Doctor of Physical Therapy specializing in pelvic health, I'm here to share how pelvic physical therapy can help you get back to restful nights.

Understanding Nocturia

What Is Nocturia?

Nocturia is the need to wake up one or more times during the night to urinate. Now is this the urge waking you up, not being woken up for other reasons and then having to go pee after that. While it's common to occasionally wake up to use the bathroom, frequent and regular disruptions can significantly impact your sleep quality and also spill over into other aspects of your life.

Why Does Nocturia Occur?

Nocturia can result from many factors, including poor bladder habits during the day, constipation, hormonal changes, side effects from medications, or underlying medical conditions like diabetes. Another factor often overlooked can also be pelvic floor dysfunction.

The Impact of Nocturia on Daily Life

Sleep Deprivation and Physical Health

Frequent nighttime awakenings is not only frustrating, but can influence your overall health. Lack of sleep can cause fatigue and even influence muscle health as that is our body’s time to repair and rejuvenate . Over time, poor sleep can contribute to more serious health issues like hypertension or even a weakened immunity.

Emotional Well-being

The stress of disrupted sleep can also affect your mental health. Anxiety about not getting enough rest can create a cycle that's hard to break keeping you up further at night. Lack of sleep can also lead to mood swings, increased irritability, and reduce cognitive function.

Pelvic Physical Therapy: An Effective Solution

How Can Pelvic PT Help?

Pelvic physical therapy focuses on bladder retraining and constipation management, and improving overall function of the pelvic floor muscles, which play a crucial role in bladder control. Making a few lifestyle modifications by implementing healthy bladder habits can go a long way in reducing the urgency and frequency of nighttime urination.

Steps You Can Take Now to Manage Nocturia

1. Limit Evening Fluid Intake

Spacing out your fluid intake equally throughout the day versus drinking most of your fluids in the evening can greatly help with nocturia. A good rule of thumb is to limit an excess amount of fluid intake 2 hours prior to bed.

2. Constipation Management

Many don’t think of their bowel habits when it comes to bladder problems. Constipation can actually greatly impact bladder urgency, frequency, and even nocturia. Check out our previous blog on more tips to help manage constipation.

3. Ensuring Full Bladder Emptying

Making sure that you fully empty your bladder throughout the day can help with nocturia. If you don’t fully empty, it takes less time for it to get full again, which makes sense. Fully sitting on the toilet, not rushing, and doing some diaphragm breathing while on the toilet can help with full bladder emptying.

4. Addressing Abdominal Scar Tissue

Scar tissue and restrictions in the abdomen especially ones from a c-section or laproscopic surgeries can influence your bladder’s ability to expand and stretch. Massaging those scars and your abdomen, can help give your bladder more room to expand, which can then help with nocturia.

Why Choose Pelvic PT?

Evidence-Based Practice

Pelvic floor physical therapy is highly supported by research for providing a non-invasive alternative to medication or surgery for bladder concerns. Because we take a holistic approach by considering physical, emotional, and lifestyle factors, as well as provide you education on bladder retraining techniques, we can help promote long-term bladder health.

Conclusion

Nocturia doesn't have to get in the way of getting good sleep. With implementing some of the tips above, and consulting a pelvic floor physical therapist you can take the first step toward finally getting restful nights back.

Written by:

Dr. Jana Richardson, PT, DPT, WCS, PRPC, CIDN
Dual Board Certified Pelvic Floor Therapist and Owner of Chicago Pelvic Health

Dr. Jana Richardson is a highly accomplished pelvic floor therapist with dual board certifications and extensive experience in treating complex pelvic floor dysfunctions. As the owner of Chicago Pelvic Health, Dr. Richardson is dedicated to providing personalized and effective care for her patients. With a Doctorate in Physical Therapy, and specialized certifications in Women’s Health and Pelvic Rehabilitation, Dr. Richardson is a leading expert in her field. She is also certified in Integrative Dry Needling, further enhancing her ability to offer comprehensive treatment plans. Dr. Richardson’s commitment to patient-centered care and her passion for helping individuals achieve optimal pelvic health make her an invaluable asset to the community.

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References

1. Bliwise DL, Wagg A, Sand PK. Nocturia: A Highly Prevalent Disorder With Multifaceted Consequences. Urology. 2019 Nov;133S:3-13. doi: 10.1016/j.urology.2019.07.005. Epub 2019 Jul 13. PMID: 31310770.

2. Peyronnet B, Mironska E, Chapple C, Cardozo L, Oelke M, Dmochowski R, Amarenco G, Gamé X, Kirby R, Van Der Aa F, Cornu JN. A Comprehensive Review of Overactive Bladder Pathophysiology: On the Way to Tailored Treatment. Eur Urol. 2019 Jun;75(6):988-1000. doi: 10.1016/j.eururo.2019.02.038. Epub 2019 Mar 26. PMID: 30922690.