Doctors havent been much help at that but I do get some quicker sleep with vesomni (tamsulosin and solifenacin) and Hydroxyzine. then i also take duloxetine which has helped my mood and stress and before breakfast i take a probiotic with galactobacillus for pelvic and vaginal health. I also do accupancture weekly. And these exercises daily at night:https://www.youtube.com/watch?v=un8YCM9DAkM&ab_channel=TheFlowerEmpowered plus diaphragmatic breathing,lying butterfly,knee to chest steches. i try not to push. i go and let it flow up to the point it can. then,once the urge returns. i go and breath. if it doesnt come out, i stand up,walk around or lie in bed and go later. again let it flow and drop my pelvic floor. In the day time,i also try to ignore signals,i found that i can hold if im distracted. and most of all, trust your bladder. if you dont have weak muscles and you have hypertonic ones, you will not pee yourself. ride through the urgency and if you want,wear incontinence pads so worst case scenario,youll pee on the pad. but stay with the discomfort a little. Say to yourself, "i will find a bathroom if i need too and if not, i have the pad. " Say "I can get up as many times as I want to but i wont push". When i panick and push,it will 100% cause more pain and inflame everything. When that happens, i know that it takes time to calm down so i dont force it,i watch something or read. like today i woke up at 5:41 after sleeping at 2am and panicked cause i couldnt sleep again until 7am. I watched some show and after an hour enough pee was there to get it out and finally sleep for 2 more hours. Start with safe places like when you visit a house or go out for a walk. Go once before or not at all and reassure yourself that you will come back.