Whilst some aspects of sleep problems will need to be dealt with by your doctor (such as changes to medication), there are a number of ways you can help yourself:
- ensure that you have regular night-time sleep hours and increase your daytime activity, if possible
- adopt a routine before bedtime that encourages relaxation, e.g. having a warm bath
- in the evenings, avoid alcohol, tobacco and drinks that contain caffeine (e.g. coffee, tea and cola)
- if getting to the toilet is difficult try using a bedside commode or portable urinal. also ask your doctor for a referral to a continence advisor who can also help if nocturia and urinary continence are causing sleep problems
- reduce your fluid intake in the evening, especially those that have a diuretic effect, such as coffee, and make sure you go to the toilet before bedtime
- if turning in bed is a problem, slippery or satin sheets and bed or grab rails may help. Ask to see a physiotherapist or occupational therapist who can advise on such problems.
