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    OAB: Tips for Better Sex and Sleep

    Few things ruin your sleep (or put a kink in your groove) like having to get up to pee just when things are getting good. But if you have overactive bladder (OAB), you already know that, all too well.

    Luckily, OAB doesn’t have to ruin your sleep or your sex life. You can take simple steps to enjoy the rest -- and the romance -- you deserve.

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    Manage OAB for Better Sleep

    You should be able to sleep 6 to 8 hours a night without having to wake up to pee. But if you have OAB, that may be more dream than reality.

    Most people with OAB have nocturia. This means you wake up to pee more than two times during the night. This can also be caused by other medical conditions, and it is important to make sure these have been ruled out.

    OAB can ruin a good night’s sleep and leave you tired and cranky the next day. But there are things you can do before you head off to bed that will curb your nighttime trips to the bathroom:

    Limit fluids before bedtime. Several hours before, if you can. That will help you completely empty your bladder before you hit the sack.

    Avoid “triggers.” Some foods and drinks can irritate your bladder and make you have to pee. Don’t know what yours are? Keep a food diary. It’ll help you keep track of what you eat and whether it makes you have to go.

    Some of the most common triggers:

    • Coffee, tea, and drinks with caffeine
    • Alcohol
    • Soda
    • Spicy foods
    • Food made with tomatoes
    • Brown, dark, or milk chocolate (white is fine)

    Pee before you go to bed. Then pee again. Doctors call this “double voiding.” It means you use the bathroom, wait a few minutes, and then go again. Try it if you can’t quite get your bladder empty the first time.

    Do Kegels. These exercises strengthen your pelvic muscles. They can also help to relax your bladder when you have to go. To do them, squeeze the muscles that control your urine flow. Hold for a few seconds, then release. Do it a few times each day. You should see results in a few weeks. Bonus: They can help your sex life, too.

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