Tips and Techniques
Water is a crucial nutrient for the human body, constituting up to 60% of body weight. Losing 10% or more of body water can have severe health consequences, making it essential to stay properly hydrated. Adequate water intake supports bodily functions and helps improve physical, cognitive, emotional, and sleep health. Drinking water before bed is a common practice, but is it beneficial for everyone? This blog examines the pros and cons of drinking water before bed and whether the benefits outweigh the downsides.
Pros of Drinking Water Before Bed:
Lowers blood pressure and heart rate: Drinking water before bedtime can reduce the cardiac workload, leading to a decrease in heart rate and blood pressure. Lowering these factors can help de-stress and relax, improving sleep quality.
Improves mood: Proper hydration can improve mood, calmness, and feelings of satisfaction, which creates the right atmosphere for peaceful rest. Dehydration, on the other hand, can lead to irritability, difficulty concentrating, and daytime sleepiness, all of which can interfere with sleep.
Relieves headache symptoms: Drinking water before bedtime may help relieve headaches. Studies have found that increasing water intake can reduce headache severity, duration, and symptoms.
Prevents dehydration: Drinking a glass of water before bed is a way to rehydrate the body and help you sleep better at night. Dehydration can cause symptoms that interfere with sleep, including thirst, dry mouth, and increased heart rate.
Cons of Drinking Water Before Bed:
One significant downside of drinking too much water before bed is the need to visit the restroom, which can interrupt sleep. When a person wakes up two or more times during the night to use the bathroom, it is known as nocturia. Nocturia can lead to fragmented sleep, impacting a person's ability to get proper recovery sleep. It can also increase the risk of developing insomnia.
If you frequently urinate at night, consider limiting water intake in the two hours leading up to bedtime, managing caffeine and alcohol consumption, and reducing salt in your diet. Additionally, increasing physical activity levels and including pelvic floor exercises may help reduce urination frequency at night.
Overall, staying hydrated during the day may improve sleep health, and there is evidence to suggest that optimal hydration can support longer sleep duration. However, drinking too much water before bed can cause nocturia, which can interfere with sleep quality. It's important to strike a balance and consider the pros and cons of drinking water before bed.
