A good night's sleep is essential for both physical and mental wellbeing. But for those experiencing incontinence, the quest for quality sleep can be a little extra challenging.

The involuntary leakage of urine or stool (bowel incontinence) can disrupt sleep, causing frustration and anxiety. On the flip side, poor sleep quality can even worsen incontinence symptoms.

Does Sleep Affect Incontinence?

Yes, sleep can definitely impact incontinence. Several factors come into play:

• Bladder Capacity: During sleep, our bodies naturally produce less urine-concentrating hormones, causing the bladder to become less efficient at storing urine. This can lead to a stronger urge to urinate more frequently at night, potentially leading to leaks.
• Muscle Relaxation: As we sleep, our muscles, including those in the pelvic floor, relax. This relaxation can weaken bladder control, making it harder to hold urine which can lead to leaks.
• Hormone Levels: Sleep disrupts the natural hormone cycle that regulates fluid balance and bladder function. For example, the antidiuretic hormone (ADH), which helps the body hold water, is produced less during sleep [1]. This can mean your body produces more pee throughout the night, sometimes even more than your bladder can handle.

Urinary Incontinence and Disrupted Sleep

Incontinence can significantly disrupt sleep quality in the following ways:

• Leak-Related Anxiety: The fear of leaks can make it hard to fall asleep and stay asleep. This anxiety can worsen over time, creating a vicious cycle.

• Frequent Urination: Waking up multiple times during the night to go to the bathroom can significantly disrupt sleep patterns, which can lead to daytime fatigue and decrease your quality of life [2].

• Stress and Frustration: Leaks and disrupted sleep can cause stress and frustration, further impacting sleep quality.

REM Sleep and Incontinence

Rapid Eye Movement (REM) sleep, the stage of sleep associated with dreaming, can also play a role in incontinence. During REM sleep, muscle activity calms down, including those in the pelvic floor. This decreased muscle activity can lead to weakened bladder control and a higher risk of leakage.

Sleep Disorders and Incontinence:

Certain sleep disorders can exacerbate incontinence issues:

• Sleep Apnea: This condition, where breathing repeatedly stops and starts while sleeping, can disrupt sleep patterns and potentially worsen incontinence symptoms [3].
• Restless Legs Syndrome (RLS): This neurological disorder causes an irresistible urge to move the legs, often at night. The constant movement can disrupt sleep and potentially increase the risk of leakage.

Medications and Sleep

Certain medications, like blood pressure pills, can increase how much you urinate. This can lead to more bathroom trips at night, which could be a hassle if you also deal with incontinence.

How Can Sleep Problems Worsen Incontinence?

Poor sleep quality can negatively impact incontinence in several ways:

• Fatigue: Fatigue caused by disrupted sleep can weaken pelvic floor muscles, leading to decreased bladder control and a higher risk of leakage.
• Stress: Sleep deprivation can make stress levels rise, which can worsen incontinence symptoms.
• Increased Fluid Intake: To compensate for fatigue, individuals with poor sleep may consume more caffeine or sugary drinks, which can act as diuretics and increase urine production at night.

Improving Sleep for Better Bladder Control

The good news is there are steps you can take to improve both sleep quality and manage incontinence:

• Practice Good Sleep Hygiene: Set a regular sleep schedule, create a relaxing bedtime routine, and ensure your bedroom is cool, dark and quiet.
• Limit Fluids Before Bed: While staying hydrated is important, avoid excessive fluid intake close to bedtime to reduce nighttime urination.
• Empty Your Bladder Before Bed: Use the bathroom right before bed to minimise the amount of urine left in your bladder while you sleep.
• Pelvic Floor Muscle Exercises (Kegels): Strengthening your pelvic floor muscles can improve bladder control and reduce leakage.
• Bladder Training: This involves retraining your bladder to hold more pee gradually, reducing the urge to go to the bathroom as frequently.
• Address Underlying Medical Conditions: If a medical condition contributes to your incontinence, be sure to discuss this with your healthcare provider.
• Use Incontinence Aids and Accessories: Give yourself an extra layer of defence from leaks with our range of incontinence wearables and furniture protectors.

Our Dailee Pull-Ups and Slips are perfect for both daytime and nighttime wear with their three-channel rapid absorbency technology and odour-lock control. Created to feel just like regular underwear, you’ll be comfortable and confident whether you’re asleep or awake!

Our Waterproof Bedding Range is great at keeping your mattress and bedsheets clean. With their waterproof interior and soft exterior, you’ll never have to sacrifice functionality for comfort again.

It's a two-way street: a bad night's sleep can make leaks worse, and those midnight bathroom breaks can leave you feeling like a zombie the next day.

But don't worry! The above tips can help you break this sleep-leak cycle and enjoy both restful nights and better bladder control.

As always, if you have any underlying health concerns that could be contributing to either poor sleep quality or incontinence, be sure to chat with your doctor. They can help in creating a plan for a good night's sleep and a leak-free day.