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How Does Water Affect Sleep?

Water is important to overall health. Staying hydrated is vital to ensure proper function of the body. But can not drinking enough water cause sleep problems?

Have you ever woken up in the middle of the night with a dry mouth and trouble swallowing? You’re experiencing dehydration during sleep. You may know how water can impact things like energy, performance and weight. But it also has an impact on your natural circadian rhythm (sleep cycle). This can affect how well (or not so well) you sleep. 

Sleep deprivation can also cause other medical conditions like high blood pressure, obesity and a higher risk of type 2 diabetes.

Dehydration and Sleep

A good night of rest is so important! And when it comes to bedtime, symptoms of dehydration can cause discomfort and disruptions during sleep. Some of these problems might include muscle cramping or headaches. You may also wake up with a dry mouth and nasal passage which can cause breathing trouble and snoring during the night.

There is evidence that a lack of sleep can also make us more dehydrated. A study of adults in both the United States and China found higher rates of dehydration in those who slept 6 hours or less rather than 8 hours or longer.

But…drinking too much water can also impact sleep. If you’ve made the mistake of going to bed with a full bladder, you know how annoying it is to wake up in the middle of the night needing to use the bathroom. This is known as nocturia. It not only disrupts sleep durations, but many people may have trouble falling back asleep after getting up to relieve their bladder.

Not sleeping well due to dehydration can also cause fatigue and lethargy during the day. And there’s a plot twist…people experiencing fatigue also have a tougher time falling asleep at night.

Another symptom of poor sleep and dehydration is increased appetite. Have you ever noticed yourself craving more junk food or sweets the day after a rough night of sleep? It’s likely due to dehydration and your hormones being out of whack from not getting enough rest.

When we’re dehydrated and don’t sleep well, we also tend to get…irritable. Brain fog, anxiety and some crazy emotions are a few symptoms of poor sleep.

So it’s extra important to be more aware of your hydration status throughout the day and sleep well. Check out these tips on how to stay hydrated overnight.

3 Easy Tips To Avoid Dehydration During Sleep

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Stay hydrated throughout the day.

 If you’re thirsty at night, you’re already dehydrated. Be sure to drink more water during the day. Continuously sip on liquids and aim to get the recommended amount of water.

Spread out your fluid intake throughout the day but avoid drinking a lot of water within the last few hours of bedtime. This will help prevent you waking up in the middle of the night needing to use the bathroom.

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Set your thermostat to a comfortable and cool temperature.

Our bodies like it cool! Nighttime sweating can be a cause of water loss, so be sure the temperature is nice and chilled at bedtime. The ideal sleeping temperature for most people is 65 degrees F, according to the Sleep Foundation. But this could vary from 60 to 67 degrees F depending on the person and the climate you live in. 

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Get a good amount of restful sleep.

Good sleep habits should be a priority because it impacts everything else you do. Keep a consistent sleep schedule and routine to get you bedtime ready at the end of the day. Consider turning them off electronic a few hours before bedtime. Do something that relaxes you, like reading, meditating or journaling.

Aim to sleep seven to eight hours a night to allow your body the time it needs to recharge. Vasopressin, an antidiuretic hormone, works in our body to help control our internal water balance. Vasopressin is released toward the end of a sleep cycle to help avoid dehydration. But if don’t sleep long enough, you may wake up before the vasopressin is released, causing your body to become dehydrated.

How To Drink More Water

Try these tips to get more water in each day.

1) Start early. Drink a full glass of water first thing in the morning to help your body replenish the fluids lost overnight.
2) Drink a full glass of water between each meal. This will add to your water intake and may help you feel fuller during mealtime so you eat less.
3) Sip throughout the day. Get a cool new water bottle and keep refilling it throughout the day. Make sure you take a few sips every so often to keep the liquid flowing.
4) Eat fruits and vegetables. Another advantage of a well-rounded and healthy diet! Produce is high in water content and can help keep you hydrated.
5) Add a flavor enhancer. Water is easier to drink when it tastes better! Try adding flavor. We love the True Lime Watermelon Limeade – it’s made from real lime juice and naturally sweetened with Stevia. And it’s only 10 calories per stick, so you can have the great taste of fresh juice without the guilt.