Are you tired of being sleep deprived because an overactive bladder (OAB) keeps you running for the bathroom when you should be dreaming? If you’re one of the 16 percent of people over the age of 18 with OAB, you know how tired you become when your sleep cycle is continuously disturbed because of the frequent need to urinate during the night.

But there are actions you can take before your bedtime that can tone-down your bathroom urges and help you get some rest, according to Melody Denson, M.D., a urologist in Austin, Texas…

• Minimize—or eliminate—your fluid intake after 6 p.m.
• Urinate, perform your normal bedtime rituals, then urinate once again.
• Regularly practice kegel exercises which involves contracting and relaxing the muscles around the opening of your urethra as you do when urinating.
• Skip any foods or drinks that might irritate your bladder such as alcohol, caffeine, chocolate, citrus juices, cranberry juice, acidic foods, spicy foods and artificial sweeteners.

When it comes down to taming a hyperactive bladder, forewarned is forearmed… and that means getting the peaceful ZZZs you need to feel well-rested—a crucial factor in maintaining good health.