Dos, Don’ts and a Maybe for Soothing Sleep to Help Alleviate Paruresis

Sleep tipsGetting adequate sleep not only ensures you don’t pass out at strange times throughout the day, but it can also help alleviate your paruresis. That’s because a stressed-out body that’s lacking sleep will be more prone to suffering from the anxiety and mental agony that can come with shy bladder. If the recommended seven to nine hours per night continues to elude you, check out these slumber-happy tips. 


Do create a bedtime ritual. Maybe you like to read a few chapters of your favorite book, listen to soothing music or engage in restorative yoga poses or meditation. Spend a set amount of time right before bed performing your sleep-is-coming ritual to slow down and prepare your body and mind.

Warm baths are on the controversy list, with saying they help you unwind and saying they only make your body more awake since it has to work harder to cool itself down to prepare for sleep. Play it safe with a bath about two hours prior to bedtime if you just can’t live without them. Soothing aromas can help, like a luscious, lavender bath oil.

Do exercise daily. Physical activity during the day can help induce a good sleep at night. Once again, ensure you finish your exercise session at least two hours prior to bedtime or your heart will be pumped and your body ready for action – not rest.


Don’t vary your bedtime every night. Not sticking to a surefire schedule is a surefire way to confuse your body’s internal clock. Rather than helping you drift off to la-la land at your habitual time, your body will instead by in a frenzy trying to figure out if you’re supposed to be sleeping or running a marathon.

You can prompt your clock into habit by going to bed and waking up around the same time every day (even on weekends!) and starting your waking period by getting a solid dose of morning sun.

Don’t make your bedroom an office, playground, multi-media center or entertainment venue. Your bedroom should be set up for bedtime. That’s it. Adding TVs, stereos, computers, card games and loads of other distractions transform the room into a hub of activity.

Additionally, watching TV or playing on your computer right before bedtime can be hazardous to your relaxation. If your bedroom has already become Grand Central Station, perhaps toy with setting up another area in the house where you have a bed, dark curtains and the sole purpose of providing you a place to slumber.


The great nap debate gets a vote of maybe on the sleep tip list. Some folks swear by the things while others swear they only serve to keep them tossing and turning all night. If you are on the nap bandwagon, schedule it for mid-afternoon so it’s not too close to your regular bedtime. Also try to keep it brief, or about 30 minutes or fewer, so your clock once again is not thrown out of whack.