Should You Drink Water Before Bed?

Staying hydrated before hitting the hay is crucial because while you snooze, your body loses fluids through breathing and sweating. Downing a couple of glasses of water helps replenish what you've lost and keeps your body running smoothly while you get sound sleep.

Hydration plays a crucial role in maintaining overall health, but its impact on sleep is often overlooked. Drinking water at various times of the day can affect our bodies in different ways.

With this blog, we delve into whether drinking water before bed enhances sound sleep or disrupts it, providing you what exactly to avoid drinking before sleep.

The importance of proper hydration

Hydration affects nearly every aspect of health, including sleep quality. Water helps to regulate body temperature and supports various physiological processes that are critical while you sleep. However, deciding when to drink water after food and before going to bed, can influence your sleep.

Proper hydration is essential for health as it aids digestion, circulation, and waste removal. Drinking sufficient water throughout the day, including 9 glasses of water alongside 8 hours of sleep, can create a balance. It promotes better health and improved sleep patterns.

Also read: Anxiety at Night: Can't Stop Worrying About Sleep?

Benefits of drinking water before bed

Enhanced health

Drinking a reasonable amount of water before sleeping can be beneficial. It helps to maintain hydration levels overnight, supporting vital functions such as digestion, cell regeneration and toxin removal, giving you strength.

Improved mood

Since good sleep is crucial for mood regulation, drinking water before bed (in moderation) can help you sleep better, potentially leading to a more positive mood in the morning.

Better sleep

Hydration has a direct impact on sleep quality. Drinking water before bed can help your body relax and signal that it’s time to wind down, aiding in the transition into sound sleep.

Better metabolism

There's evidence that hydration can boost metabolism slightly, which might help with weight management. However, this needs to be balanced with the potential for sleep disruption if you drink too much.

Potential drawbacks

A famous quote by Mark Twain goes, "Water, taken in moderation, cannot hurt anybody."

Sleep disruptions

One of the major side effects of drinking too much water before bed is nocturia—waking up during the night to urinate. This can significantly disrupt sleep and reduce sleep quality.

To combat this and ensure a restful night, consider incorporating a relaxing bedtime routine. This could include practices like light stretching, reading, or listening to calming music.

Here at Level SuperMind, there are a variety of features to create a perfect pre-sleep ritual, amongst which is Shiva Yog Nidra, a guided sleep meditation in the voice of Ranveer Allahbadia. This meditation can help you unwind, detach from worries, and drift off into a peaceful sleep.

Next, listen to the Indian classical raga for sleep which consists of calming melodies create a relaxing atmosphere, conducive to sleep.

Gastrointestinal discomfort

Having excessive water before bed can lead to gastrointestinal issues such as bloating and discomfort. Apart from water, find out if you should eat dinner before bed or not.

Acid reflux

If lying down soon after drinking water, there can be an increased risk of stomach acid flowing back into the esophagus.

Also read: Tired, still can't sleep? Here's what you need to do

Expert recommendations

Finding the right balance is crucial. Drinking water is essential, but it should not come at the cost of sound sleep. It’s about understanding the worst time to drink water and adjusting your intake accordingly.

Everyone's body is different, and so are our hydration needs. Factors like diet, lifestyle, and even the climate you live in affect how much water you should drink.

How much water should you drink before bed?

Experts recommend adjusting your water intake based on your daily activity level, health, and personal comfort. Generally, drinking warm water before bed can soothe the body, aiding in relaxation and hydration without overloading the kidneys.

To optimize hydration for sleep without the drawbacks, consider a small, warm glass of water an hour before bed. This minimizes disruptions while supporting hydration needs.

Should you drink water before bed?

Deciding whether to drink water before bed comes down to personal health, lifestyle, and specific needs. If you frequently wake up thirsty or dehydrated, a small amount of water might be beneficial. Conversely, if you find your sleep is often interrupted by bathroom trips, it may be better to limit your intake in the hours leading up to bedtime.

Frequently Asked Questions

Is it good to drink water immediately before sleeping?

It is not advisable to drink too much water immediately before sleeping, especially in case of nocturia or interruption in sleep due to the need for bathroom. A small amount of water might be beneficial if you tend to wake up feeling dehydrated.

Can hydration affect my sleep quality?

Proper hydration maintains body's natural processes during sleep, like muscle repair and memory consolidation. However, excessive water intake right before bed can cause nocturia, negatively impacting the sleep cycle.

How can I balance my evening water intake to avoid nocturia?

To balance evening water intake:

• Limit fluids 1-2 hours before bedtime.
• Distribute water consumption evenly throughout the day.
• Avoid coffee or alcohol in the evening.

Have a small glass of water an hour before bed if you feel dehydrated at night.

Should you drink warm water before sleep?

Drinking warm water before sleep can help relax the nervous system and aid in digestion for a more restful night's sleep. Also, it can encourage a slight body temperature drop afterwards, a signal that helps trigger the sleep cycle.

How does evening water intake affect digestion?

Drinking enough water in the evening can facilitate digestion and help prevent issues like constipation. But too much water close to bedtime might lead to digestive disruptions during sleep, such as acid reflux.

What's the worst time to drink water for sleep quality?

Drinking water immediately before lying down can increase the chances of nocturia and potentially lead to disrupted sleep patterns.

What not to drink before bed?

Caffeinated drinks: Avoid coffee, certain teas, sodas, and energy drinks in the late afternoon and evening.

Alcohol: Alcohol significantly reduces the quality of your sleep, particularly during the second half of the night.

High-sugar beverages: Avoid sodas, sweetened teas, and fruit juices, leading to energy bursts that disrupt your sleep cycle.

Too much water: Drinking large amounts of any liquid right disrupts your sleep cycle and affects your sleep quality.

Nicotine: E-cigarettes, smoking, or tobacco can keep you awake and disrupt sleep.

Read next: Mobile off before sleep or not?