A Very Low-Key Nighttime Untraining Plan
I made a quip over on BlueSky recently about how I think most of the steps that a committed Little could take to make real progress towards starting to bedwet are probably actually just healthy sleep habits they ought to be doing anyway.
Of course, I have no idea whether that's true or not! I was mostly just being snarky at myself over my own poor bedtime practices, and I'm definitely not untrained at night, so I am the worst possible authority on the subject.
...but now I'm curious. So! Let's do an experiment:
1. The Plan
Between now and Oct. 4 (so, over the course of about eight weeks), I'm going to commit to taking a short list of steps to improve my sleep schedule and habits, with only a couple of additions focused specifically on encouraging overnight accidents. And then I'll record and journal about any noticeable changes to my nighttime control that result!
2. The Baseline
I'm going into this as someone who's very much not a bedwetter. As far as I can recall, I was consistently dry at night years before I even stopped having trouble with accidents during the day as a kid. And I've never regressed since then! (...on that front, anyway.) I've had a handful of nighttime accidents as an adult, but only under circumstances where I was sick, injured, or otherwise physically exhausted.
I've also had pretty bad, though not like clinically problematic, sleep habits for most of my life. I get ~5-6 hours of sleep most nights during the week, keep consistently inconsistent hours, and usually have at least one night per week where I totally blow my sleep schedule up by losing track of time on something involving a screen. I compensate by sleeping in way too long on weekends.
On the other side of the balance, I've been in diapers 24/7 for several years and generally try to avoid holding it unless I'm worried about causing others discomfort from potential leaks or smells. I'd say my continence is still overall basically normal, but I do have rare messy accidents and would guess my ability to comfortably hold my bladder for long periods has decreased over time since I went back to diapers.
3. The Rules
While this little experiment is running, I will:
Set and keep a strict and consistent bedtime / rising time that allows for a full 8 hours of sleep.
I'm going to go with 10 p.m. and 6 a.m. as the default here. I have to be tucked into bed and settled in to sleep at the former time and awake and up directly at the latter.
"Strict" means that exceptions are only allowed if practically necessary for some kind of commitment outside my control. Otherwise, staying out or up late just isn't allowed; it's past my bedtime.
Build a 1-hour "wind-down" period into my nightly routine.
Trying to crash directly into bed while my brain's still going full speed is just asking for trouble. So, bedtime comes with a 1-hour buffer, starting at 9 p.m. to begin with. After that point, no work or screentime, lights get dimmed, and any devices go up and out of reach of my bed. I can do whatever else I want during this time, but bonus points for reading quietly.
Keep my bed comfy and protected.
My bed each night needs to be as cozily made as if I were planning to share it with guests. Clean sheets and a cover are a must, as are at least two layers of protection against leaks--a washable bedmat and a full mattress cover beneath the sheets.
Wear comfy and consistent PJs.
No sleeping in my workclothes or crashing into bed in a daytime diaper overdue for a change. Bedtime means changing into either a dry Megamax(/comparable disposable) or clean cloth diapers with protective pants, plus at least a comfy PJ top. PJ bottoms, onesies, and/or sleepers are acceptable but not mandatory.
Hydrate reasonably and with a little extra help.
I'll drink a glass or bottle of water during my wind-down period, plus a mug of dandelion tea. No trying to overhydrate, and no alcohol before bed.
Don't hold it while tucked in.
If I feel like I need to go while in bed, I will. I won't stress over waking up wet vs. dry, but, if I wake up still needing to go, I'll do so before I get up.
Track my progress!
I'll journal for my own purposes each day and try to put together a weekly update here!
4. The Goal
I don't expect dramatic progress from the routine above, honestly. Any noticeable movement towards feeling like diapers are a necessary precaution at night would count as a success in my book. Failing that, hopefully I'll have at least used a silly kink to trick myself into getting better sleep!