Peeing the Bed When Pregnant: Why It Can Happen and What You Can Do About It

Why does this keep happening?

You went to the bathroom right before bed, but like so many recent nights, you're waking up on soaking wet sheets.

Is there something wrong with you? 

If you’re pregnant and struggling with wetting the bed, you’re not alone — We can help. 

We’ll cover what you need to know about peeing the bed when pregnant.

peeing in the bed pregnancy

Table of Contents 

Is It Normal to Pee the Bed When Pregnant?

According to Urologist Jessica Lubahn, peeing the bed when pregnant is common and totally normal. 

In fact, one survey revealed that 94% of pregnant women experienced an increase in peeing at night.

But good news! While bed-wetting may be common during pregnancy, the condition won’t necessarily persist after delivery.

2 Reasons You May Be Peeing the Bed During Pregnancy

#1: Hormonal Changes

Pregnancy hormones cause your ligaments and joints to loosen, giving your belly the ability to expand. Due to this, the changing levels of hormones throughout your pregnancy can weaken your pelvic floor. 

While this is great preparation for your baby’s delivery, it also loosens the ligaments in your pelvis that help you hold your pee, making you more susceptible to bed-wetting.

#2: Pressure on Your Bladder

Any time you gain weight, you’re more susceptible to bladder leakage. And the bigger your baby grows, the less space there is for your bladder. 

Especially in the third trimester, when the little guy has his elbow under your rib and is headbutting your bladder.

Your growing baby takes up lots of room and puts pressure on your bladder.

You’ll find this to be especially noticeable towards the end of the third trimester. As your baby is preparing to meet the world, his or her head drops straight into your pelvis, pressing squarely on your already over-taxed bladder. Oof. 

 

peeing when exercising

 

7 Tips to Help With Peeing the Bed When Pregnant 

#1: Stay Well Hydrated Throughout The Day

What does drinking plenty of water throughout the day have to do with peeing the bed when you’re pregnant?

Turns out, a lot.

If you're not drinking enough throughout the day, chances are pretty high that you're going to be quite thirsty by the time evening rolls around. 

Try to focus on drinking as much water as you can from the moment you wake in the morning until late in the afternoon. Then, start decreasing your fluid intake from early evening to dinner time, stopping completely two hours before bedtime.

How much water should you drink in a day? 

There really are no specific guidelines regarding daily water intake, but the Centers for Disease Control and Prevention (CDC) recommend letting your thirst be your guide. 

A good rule of thumb is to drink eight 8 oz. glasses of water each day, give or take.

#2: Stop Drinking 2 Hours Before Bedtime

If you like to down a couple of La Croix with your dinner, you might want to think again. 

What goes in has got to come out. Unless you have a really long stretch between dinner and bedtime, you could be setting yourself up for disaster. 

If you stop drinking around two hours before bedtime, you should notice an improvement in bed-wetting.

#3: Avoid Foods and Drinks That Irritate Your Bladder

Did you know that there are certain foods and drinks that can throw your bladder into a tizzy, and increase the chances of peeing in the bed while pregnant?

Here are just a few of the main culprits that you’ll want to try and stay away from:

  • Tomatoes or tomato-based items
  • Spicy foods
  • Citrus fruits, including lemons, limes, and those fun little “cuties”
  • Chocolate
  • Carbonated drinks
  • Alcohol, including wine and champagne 
  • Orange juice
  • Apple juice
  • Coffee, yup, even decaf
  • Tea, including green, black, and decaf; and
  • Caffeinated drinks

It can also be helpful to keep a journal of what you're eating and drinking throughout your pregnancy. If you happen to pee the bed, check back to see if anything that you ate or drank might have upset your bladder.

peeing the bed pregnancy

#4: Maintain Healthy Weight Gain

Gaining too much weight can cause extra pressure on your bladder, which in turn can cause peeing in the bed while pregnant.

While pregnancy certainly isn't the time to be overly concerned about your weight, here are some recommended guidelines for weight gain throughout the course of your pregnancy:

  • If you were underweight before becoming pregnant, you should gain 28 to 40 lb.
  • If you were at a normal weight before becoming pregnant, you should gain 25 to 35 lb.
  • If you were overweight before becoming pregnant, you should gain 15 to 25 lb.
  • If you were obese before becoming pregnant, you should gain 11 to 20 lb.

These weight gain recommendations are for pregnant women carrying one baby.

#5: Avoid Constipation

Never underestimate the importance of being regular. 

Not only is being unable to poop terribly uncomfortable, but it also can be a huge factor when it comes to peeing the bed when pregnant. 

But what’s a soon-to-be mama to do?

You can start by eating foods that encourage your body to run smoothly. Here are a few ideas to get you started:

  • Whole grains, such as
    • Oats
    • Brown rice
    • Whole wheat
    • Quinoa
    • Barley; and 
    • Rye
  • Fruits, like: 
    • Berries
    • Peaches 
    • Apples
    • Plums
    • Apricots
    • Raisins
    • Melons
    • Kiwi
    • Plums; and
    • Prunes
  • Vegetables, like:
    • Broccoli
    • Kale
    • Lettuce
    • Cauliflower
    • Squash; and
    • Sweet potatoes
  • Nuts and seeds, such as 
    • Walnuts
    • Almonds 
    • Pecans
    • Chia
    • Ground flaxseeds; and
    • Psyllium 
  • Legumes, including
    • Lentils
    • Kidney beans
    • Navy beans; and
    • Chickpeas

And you'll also want to be sure to stop eating foods that can make constipation worse, like: 

  • Fast food
  • Cheese
  • Sweetened cereal
  • Ice cream
  • Chips
  • Processed meats, like hot dogs and lunch meat
  • Fried foods; and
  • Refined flours

Sticking with (or beginning) a regular exercise schedule during your pregnancy will also help keep your bowels moving regularly. Even a quick 10-minute walk each day can get things moving — and keep them going.

 

peeing when exercising

 

#6: Sleep on Your Side

Are you a back sleeper? If so, take note that sleeping on your back during pregnancy can be problematic. 

The American Pregnancy Association recommends SOS (sleep on side) during pregnancy. 

Not only will this give you the best possible circulation, but it will also put the least amount of pressure on your pregnant bladder. 

#7: Strengthen Your Pelvic Floor

Your pelvic floor is made up of your … 

  • Bladder
  • Small intestines
  • Rectum; and 
  • Uterus

Some of the most common forms of urinary incontinence, including peeing the bed when ​​pregnant, are because the muscles in the pelvic floor are weak. 

Here are a few pelvic floor exercises you can do to help tone up your pelvic muscles and keep your bladder in tip-top shape. 

You’ll want to be sure to empty your bladder before doing these exercises.

#1: Kegels

To do Kegels, follow these instructions: 

  1. Relax the muscles in your stomach, abdomen, chest, thighs, and butt.
  2. Tighten the muscles in your pelvic floor and hold there for 5 to 10 seconds.
  3. Relax your muscles for 5 to 10 seconds.

Do 10 repetitions, 3 times each day. 

#2: Standing Kegels

To do Standing Kegels follow these instructions:

  1. Stand up straight and focus on your pelvic muscles.
  2. Squeeze your pelvic muscles up and then in.
  3. Hold the squeeze for up to ten seconds, and then relax.

Do 10 repetitions, 3 times each day. 

#3: Horizontal Kegel’s

To do Horizontal Kegals follow these instructions:

  1. Lie flat on the floor, bed, or sofa. If it is more comfortable, you can bend your knees, so your legs are at an angle. Put your hands on your stomach.
  2. Squeeze your pelvic muscles. Your stomach muscles should tighten under your hands.
  3. Hold the squeeze for up to ten seconds before releasing.

Do 10 repetitions, 3 times each day. 

peeing bed pregnancy

#4: Sitting Fast-Twitch

Fast-twitch muscles are muscles throughout your body that react quickly and are critical if you want to avoid peeing in the bed when pregnant. 

To do the Sitting Fast Twitch exercise, follow these instructions: 

  1. Sit in a chair and find your pelvic floor muscles.
  2. Quickly quench the muscles like you’re trying to squeeze something tightly.
  3. Quickly release.

Do 10 repetitions, 3 times each day. 

#5: Sitting Slow-Twitch Exercise

Slow-twitch muscles are the ones that support your lower organs, including your bladder.  

To do the Sitting Slow Twitch exercise, follow these instructions:

  1. Sit in a chair, focusing on your pelvic floor muscles. 
  2. Tighten up your pelvic floor muscles (like you’re trying to keep from passing gas).
  3. Hold for up to ten seconds before relaxing.

Do 10 repetitions, 3 times each day. 

ONDRwear Can Keep You Feeling Fresh and Dry During Pregnancy and Beyond

Are you looking for a little extra protection at night to help keep your sheets nice and clean?

Look no further than ONDRwear.

Our incontinence underwear is perfect for pregnancy!

Created by a mom, who also happens to be a practicing Urologist, ONDRwear panties are:

  • Machine washable
  • Leakproof
  • Naturally odor-free
  • Lightweight; and
  • Moisture-wicking 

And just in case you're envisioning a pair of sagging granny panties, think again.

ONDRwear comes in:

  • Thong
  • Bikini
  • Boy-shorts; and 
  • High-waisted briefs

And you know what’s really cool? Once your bundle of joy arrives, you can use your ONDRwear undies as period panties.

ONDRwear keeps you dry throughout your pregnancy and beyond.

What have you got to lose? Other than wet sheets, of course.

 

peeing when exercising