Consuming Water Before Retiring: An Examination of Its Impact on Sleep Health
Hydration and Sleep: Striking the Right Balance
Staying hydrated is essential for good health, but when it comes to bedtime, it's important to find a balance that doesn't disrupt your sleep. According to various studies and experts, the best recommendation is to stop drinking water about 1 to 2 hours before bedtime[1][3][5].
Why is this important? Drinking water too close to bedtime can lead to frequent bathroom trips during the night, which can disrupt sleep continuity and reduce overall sleep quality [1][3][5]. These interruptions can lead to a variety of issues, including memory loss, infections, high blood pressure, high cholesterol levels, weight gain, and cancer [6].
However, drinking a small glass of water 1-2 hours before bed can support hydration overnight, assist kidney and liver function, prevent dry mouth, and help muscle recovery while you rest [1][3]. This small intake can also maintain hydration through the night, supporting cellular repair and metabolic functions, and helping prevent muscle cramps [1][3].
It's also beneficial to stay hydrated throughout the day by drinking water with meals, staying hydrated after exercising, and getting extra water from fruits and vegetables [2]. However, it's not necessary to gulp down large amounts of water before bed. Instead, sipping water slowly can improve absorption and reduce discomfort [5].
On the other hand, drinking less than a glass of water in the last two hours before bed is advised, as it can lead to dehydration and thirst during the night [1]. It's also important to avoid guzzling a whole glass of water before bed, but also not to go to bed feeling dry and thirsty [5].
If you experience frequent urination at night, it's recommended to talk to your healthcare provider [7]. In moderate amounts, drinking water in the evening can still be beneficial, as it helps with breaking down waste in the body, releasing toxins, and regulating body temperature [1].
In conclusion, staying hydrated throughout the day is important for many reasons, but it's crucial to find a balance that doesn't disrupt your sleep. The Cleveland Clinic, a non-profit academic medical center, advises avoiding fluids like alcohol, juice, and tea in the last two hours before bed [4]. A small amount of water before bed is acceptable, according to Dr. Vensel Rundo [7]. So, remember to hydrate well during the day and have a modest intake of water about 1-2 hours before bed, then avoid drinking large amounts immediately before lying down [1][3][5].
[1] - [Link to the study] [2] - [Link to the study] [3] - [Link to the study] [4] - [Link to Cleveland Clinic's advice] [5] - [Link to the study] [6] - [Link to the study] [7] - [Interview with Dr. Vensel Rundo]
