Maintain a regular sleep schedule
Reduce stress with relaxation techniques
Exercise regularly, but avoid overtraining
Avoid sexual content before sleep
Limit masturbation if it is frequent and triggering
Empty the bladder before bed
Sleep on your side instead of your stomach
Avoid heavy meals and caffeine late at night
Practice pelvic floor relaxation
Keep the genital area clean and dry
Wear loose, breathable underwear
Manage constipation with fiber and fluids
Stay hydrated during the day
Reduce anxiety and overthinking
Avoid sleeping in a highly arousing environment
Track triggers and patterns
Seek medical advice if it is frequent, painful, or affecting daily life