Control those night-time urges
Calm your morning urges
Reduce pressure on you bladder when you stand
ROLL AND LIFT UP STRAIGHT
IT’S OKAY TO WAIT
While you’re still lying in bed, do 5 gentle pelvic muscle contractions to calm your bladder.
Roll onto your side. Then push yourself straight up into a sitting position and scoot close to the edge of your bed.
Do 5 more gentle pelvic muscle contractions to make sure your urge is under control before you stand.
Relax for a moment, then use your thighs to stand straight up, try not to bend at your middle. Once standing, do 5 more gentle pelvic muscle contractions, and you’re ready to get going!