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6. Use Your Senses
If you have a partner, share relaxing massages before bed. Better yet, engage in sexual activity. If you do not have a partner, gently massage your neck and any tender areas.
Consider purchasing a heating pad to place against your lower back or abdomen to relieve muscle tension. This can help relieve the urge to urinate.
If you use a night light, make sure it is not too bright. Purchase room darkening shades if necessary. Keep your bedroom door closed in order to keep out noise and as a means to remind yourself to turn off the concerns of the day. A white noise machine, quiet non-rhythmic music or recordings of nature sounds may soothe you to sleep.
Don’t overeat before bedtime. If you have an evening snack, enjoy a whole grain food with a small amount of protein. Avoid caffeine and alcohol on the evening.
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