There is a double link between sleep and hydration, in the sense that a dehydrated body will have effects on sleep quality, and poor sleep quality or lack of rest will lead to dehydration. It is a vicious circle that can only be broken by ensuring a sufficient supply of water during the day.
Lack of sleep dehydrates us
New researches suggest that insufficient sleep can cause dehydration by disrupting the release of a hormone that is essential for regulating hydration. Sleep deprivation has a lot of adverse health effects. Not only that insufficient sleep affects attention and thinking, but lack of prolonged sleep increases the risk of type 2 diabetes, high blood pressure, obesity and of respiratory diseases. More recently, some studies have found that insomnia increases the risk of kidney disease and premature death. The kidneys play a vital role in ensuring an optimal level of hydration, and water consumption improves kidney health.
The researchers found that people who regularly sleep 6 or fewer hours of sleep each night have more concentrated urine, associated with a high level of dehydration, than those who sleep about 8 hours a night.
Dehydration has various negative effects on health. May cause muscle weakness, headache and fatigue. Being dehydrated can also affect your mood and can affect your thinking.
Regarding the number of hours of sleep, there are many reasons why a person cannot get enough sleep. Examples include:
- shift work
- compliance with deadlines
- a sleeping environment too noisy or not with a suitable temperature
- use of electronic devices before bed or kept in the bedroom
- medical problems, such as depression, sleep apnea or chronic pain
- taking care of another person during the night
It is important to consider not only the quantity but also the quality of sleep. If a person has poor quality sleep, he feels tired the next day, no matter how many hours he has slept.
Drinking water improves sleep quality
Water is essential for human health. A person cannot survive more than a few days without water and proper daily hydration is vital to allow the body to function properly. Although many are thinking about hydration in the context of diet and exercise, more and more research is exploring the links between hydration and sleep.
Dehydration can create barriers to sleep, and insufficient sleep can increase your chances of being dehydrated. At the same time, too much fluid intake can cause excessive urination which can lead to sleep interruptions.
A common challenge is to stay hydrated during sleep without having to wake up frequently at night to go to the bathroom. Some recommendations in this regard include:
- Reduce water consumption by an hour or two before going to bed
- Limiting the consumption of alcohol and caffeine during the evening due to the diuretic effect and the fact that both can interfere with the normal sleep cycle and the quality of sleep
- Raising the legs in the evening (some nocturnal urination happens because the body absorbs water from the feet during the night). By lifting them a few hours before bed, allow this process to take place without causing sleep interruptions.
- Urination before bed
Proper hydration for a better sleep
As we have repeatedly pointed out, the secret to a good night’s sleep lies in ensuring a level of hydration throughout the day. Some of the simplest recommendations include:
- Drink a glass of water immediately after you wake up – by breathing we lose a significant amount of water during the night, which means that this amount have to be replaced in the morning. For extra energy, squeeze some lemon juice.
- Avoid drinking coffee on an empty stomach – coffee is highly dehydrating, especially when consumed on an empty stomach. This is due to the diuretic effect that makes us urinate more often.
- Drink water before and after meals – it is important to drink water at regular intervals, but especially at meals. Research shows that it helps digestion and allows the body to absorb nutrients.
- Choose fruits and vegetables with a high water content – these include cucumbers, tomatoes, zucchini, apples, melons or mushrooms.
Dehydration can affect the quality of sleep, and insufficient sleep can increase your chances of being dehydrated. At the same time, too much fluid intake can cause excessive urination which can lead to sleep interruptions. The key is to find a balance, and for daily motivation, follow us on Instagram.