Helping you get a sound night's sleep tonight
"Are you tossing and turning at night, constantly running to the bathroom with a sharp, stabbing ache in your lower abdomen?"
Bladder Pain Syndrome (BPS) is often harder to bear at night than during the day. The urge to urinate and the accompanying pain make it difficult to fall asleep, and frequently waking up can, in turn, lower the body's natural restorative power.
That is why, alongside treatment, Mokdong INI Korean Medicine Clinic shares a simple 3-step nighttime habit that you can start right tonight. These are methods that help you achieve a deep sleep by easing bodily tension and calming the mind.
Cystitis insomnia
Step 1. Shall we adjust your water-drinking schedule just a bit?
Regulating the timing of your fluid intake so that you do not need to visit the bathroom through the night is the first step.
- Try gradually reducing your intake of water or beverages starting 3 hours before going to sleep.
- It is good to drink plenty of water during the day, and after dinner, drink only small sips just enough to moisten your throat.
- Please avoid things that can irritate the bladder, such as coffee or carbonated drinks, in the late afternoon and evening.
** The key is 'when' you drink. Plenty during the day, and in small sips starting from the evening!**
Cystitis fluid intake
Step 2. Relaxing your stiff body and mind, 5-minute breathing
Do not overthink it. Just choose one method among the 3 options below that makes you feel most comfortable, and follow along for just 5 minutes. Doing it while lying down in bed is perfectly fine.
1. Breathing while counting numbers When you breathe in, mentally count "one," and as you breathe out, "two"... slowly count up to ten like this. Once you reach ten, start over from "one." It is okay if other thoughts pop up midway. Simply notice, 'Ah, I am having this thought,' and gently return to the numbers.
2. Observing your breath just as it is Mentally label your breath as 'inhale' when breathing in, and 'exhale' when breathing out. If your breathing is fast, observe 'it is fast'; if it is deep, observe 'it is deep'—without judging like a referee, just witness it exactly as it is.
3. Word-breathing that invites sleep Lie down comfortably, close your eyes, and focus on the sensation of your breath brushing the tip of your nose. Try mentally repeating positive words, such as "calm" as you inhale and "peace" as you exhale. It helps release tension in your body, making it easy to drift naturally into sleep.
** Any method is fine. The most important thing is to follow along comfortably without the pressure of thinking 'I must do this well.'**
Cystitis meditation vipassana
Step 3. Warming gently and soothingly~ warm compress on the lower abdomen
Finally, it is time to warm your lower abdomen and relax tense muscles.
- Wrap a warm compress pack or hot pack in a thin towel and place it on your lower abdomen.
- For about 10 to 15 minutes, close your eyes and focus on the sensation of your lower abdomen warming up and releasing comfortably.
- The warmth helps promote blood circulation and has the effect of relaxing the muscles around the pelvis that were tense without you realizing it.
** Caution: Please avoid this if you typically feel severe heat sensations in your lower abdomen.**
Cystitis hot pack
Bladder Pain Syndrome Information:https://blog.naver.com/inimedi8/224020647759
ICSI·ICPI Self-Assessment:https://blog.naver.com/inimedi8/224021546669
Reservations/Inquiries:https://pf.kakao.com/_RByNT