According to the Harvard T.H. Chan School of Public Health, “Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.”
Hydration plays a vital role in regulating human body temperature. More than 50% of the average adult human body is water, so water is essential for various body functions, and sleep is no different. The United States Geological Survey published that “the brain and heart are composed of 73% water, and the lungs are about 83% water.”
Staying hydrated is good for improving an individual's mood and sleep quality. Usually, seven or more hours of sleep is the longest time span an individual goes without drinking or eating anything. Yet, most individuals and their bodies don’t get dehydrated after waking up as the brain releases a hormone called vasopressin, antidiuretic hormone (ADH), or arginine vasopressin (AVP). It helps individuals to retain body water during the sleep-wake cycle.
However, dehydration can disrupt sleep and vice versa—a poor sleep routine may cause dehydration. Dehydration or a lack of adequate water or fluids before going to bed may result in certain symptoms that disrupt sleep or make it difficult to sleep soundly and peacefully.
- Dry mouth
- Frequent thirst
- Headaches
- Muscle cramps
The symptoms above signify that poor sleep results in dehydration. Similarly, poor sleep or not enough sleep in a sleep cycle may result in dehydration. It can be supported by experts’ opinion that disrupted sleep interferes with the release of vasopressin and expels water from the body for inadequate hydration. “Short sleep duration is associated with inadequate hydration,” an observation study published by the National Center for Biotechnology Information (NCBI) found that “Short sleep duration was associated with higher odds of inadequate hydration in US adults relative to sleeping 8 hr.”
Dehydration and sleep: Stay hydrated during sleep cycle for better sleep
Being well hydrated at the onset of sleep is necessary for a good night's sleep; it improves sleep quality and minimizes the sleep-wake cycle. There are certain lifestyle tips that can be used to improve sleep quality and enjoy better living, as a result.
Drink pure water regularly
“Association of sleep patterns and water intake with cognitive functions in adults in an urban environment,” according to an article published by the National Center for Biotechnology Information (NCBI), over 60% of individuals who have a routine water intake of less than 2 L/day had a sleep duration of 6 hours or less.
Most adults don’t drink adequate water in a day till they sleep and then get sleepless due to dehydration. Our daily routine needs lots of water to stay properly hydrated. Follow an adequate hydration routine and drink pure water at regular intervals.
Drink water regularly when at home, and when you go out, carry a water bottle to sip regularly. It’s recommended that you get an RO water filter installed at home for readily available, pure water from the tap. If the taste of plain water is less appealing, add lemon, fresh berries, mint leaves, or google “water recipes”.
Regular intake of hydrating foods and fruits
According to the Harvard Medical School publication, “The amount of fluid to consume each day from food and drink depends on your body size and health needs. The National Academy of Medicine recommends the intake of water-rich foods, which are about 11 cups (88 ounces) per day for women and 15 cups (120 ounces) per day for men.”
Apart from pure water and other beverages, one can easily get more water and fluid intake from various food items and fruits. Consume more fruits and vegetables with high fluid content with regular meals like watermelon, cantaloupe, oranges, pears, squash, strawberries, green grapes, pineapple, peaches, asparagus, broccoli, spinach, carrots, cucumbers, iceberg lettuce, romaine lettuce, and more.
Limit caffeine and alcohol intake
Coffee, caffeine, and alcohol are diuretics in nature to make an individual dehydrated. According to the Mayo Clinic, these drinks increase the production of urine in an individual, which means they’re diuretic and might put the body in a dehydrated state. Try to keep the intake of caffeine and alcohol to a minimum as it may help to improve the dehydration conditions. One can go for moderated intake alongside water to keep the body hydrated. Avoid drinking caffeine at least eight hours and alcohol almost three hours before bedtime to skip waking up frequently during sleep hours.
The benefits of drinking pure water for restful nights
Pure water intake and drinking patterns have a direct impact on humans’ mood and cognitive performance, causing a change in sleep quality. An adequate hydration routine reflects in the quality of sleep for better living. Drinking plenty of water daily has numerous health benefits, including restful nights, better gut health, skin, and more. Hydration helps to maintain the body temperature, so individuals who find it difficult to fall asleep due to a ‘too hot’ or ‘too cold’ body temperature may fall asleep faster with a proper hydration routine. Proper hydration before going to bed leads to a restful night and makes an individual feel more energy in the morning for the whole day. Dehydration may cause nighttime leg cramps, so stay hydrated during the day to prevent cramps. Sometimes, dehydration may cause high blood pressure, so always drink plenty of water. Hydration helps to keep the blood pressure regulated and avoid any health concerns related to high blood pressure.
Conclusion
Good quality sleep has numerous advantages that impact the daily life of an individual. Dehydration may cause a lot of health issues that negatively affect sleep. Frequent sleep breaks or sleepless nights may ruin morning and other daily activities. In order to get a restful and peaceful sleep of 7-8 hours, one needs to drink plenty of water during the day. Ample hydration helps to avoid sleepless nights, dry mouth, dry nasal passages, headaches, and more. Follow a regular water-drinking habit to get rid of these health concerns and get proper rest at night without breaking the sleep cycle. Proper hydration is facilitated by installing a home Reverse Osmosis system with pure water on tap whenever needed. It helps to improve hydration, blood pressure, sleep quality, and mental health in daily life.