Water is essential to our overall health and helps our body function properly. Even though your body is still and seems to be in standby mode while you sleep, all the body cells are actually still working. They are just not as active as daytime. So, can hydration levels also impact body function and further destroy the quality of sleep?
How does water disrupt your sleep?
There are limited researches on water and how it may affect your sleep. However, a lot of evidence shows they are closely related. When we are discussing this topic, we have to look at the full picture, that is, the effect of overhydration and dehydration.
Dehydration is a barrier to falling asleep and staying asleep. Symptoms of dehydration, such as headache, dry mouth and nose, muscle cramps, may cause discomfort or pain for your sleep. On the other hand, drinking too much water before your bedtime can contribute to frequent trips to the bathroom, interrupting your sleep cycle and making it more difficult to fall asleep again.
Here we list some symptoms which may affect your sleep.
Muscle spasms: Water contributes to 76% of muscle mass. Insufficient muscle hydration can lead to muscle spasms, making it difficult to fall asleep or potentially waking a person up. It usually happens in the middle of the night when someone has a painful tightening of the calf or foot muscles.
Headaches: Headaches and migraine attacks can interfere with your ability to fall asleep and sleep quality.
Dry mouth and nose: Dry mouth and nose may cause snoring, even if you are not a regular snorer. Snoring can keep you up, wake you up, and disturb the person sleeping next to you as well. When you wake up, dryness can also cause sore throat and hoarseness.
Early morning thirst: Being thirsty can cause someone to wake up in the middle of the night or early in the morning.
How to maintain a sound sleep every day?
Focus On A Good Sleep
The top priority is to ensure enough sleep time. Limiting late-night use of electronic devices and developing a relaxing bedtime routine are good examples of sleeping habit that can help you rest well.
Get Adequate Hydration During The Daytime
If you find yourself always thirsty at night, it probably means that you are not staying hydrated during the day. Set a schedule to remind you to drink regularly and track how much water you have consumed.
Maintain a Comfortable Bedroom Temperature
Nighttime sweating and mouth breathing are both “insensible water loss”. Set your thermostat to a temperature suitable for your bedtime. You can also wear light, loose clothing and use breathable bedding.
Avoid Frequent Urination At Night
Drinking too much liquid at night can wake you up and lead to excess trips to the bathroom. Try not to drink water one or two hours before bed.
