Not Sleeping Well? Could This Be The Problem?

The Surprising Link Between Sleep and Dehydration

We often hear how important a good night’s sleep is. You know as human beings, we can survive for almost three weeks without food but can only last a few days without water. So what does water have to do with how well you sleep? You'll be surprised how closely the two are connected?

Did you know that as an adult if you sleep 6 hours or less each night, you are up to 59% more likely to be dehydrated, compared to those who get a full 8 hours of sleep? That’s according to a recent study by Pennsylvania State University.

Researchers believe one underlying cause is a special hormone call vasopressin which maintains your body's water balance and it's levels rise during the later stages of sleep. Now, if you miss those later hours, your kidneys won’t retain enough fluid. As a result, you wake up dehydrated and fatigued.

Being dehydrated can also then affect melatonin, the sleep hormone. Chronic dehydration can gradually reduce the levels of essential amino acids which are needed to produce melatonin. As a result, our circadian rhythm gets 'thrown off balance' making it harder for us to fall or stay asleep. Sound familiar?

So What Are Some Daily Habits That Can Help Us Keep Everything In Check To Get A Better Night's Sleep?

How To Develop Better Sleep Habits?

1. Schedule Sleep. 

Going to bed and waking up at the same time each day is one of the most effective ways to increase the quality and quantity of your sleep. You’ll lower your risk for insomnia and dehydration by strengthening your body’s natural rhythms.

2. Practice Nasal Breathing. 

The average adult loses about 1 litre of fluid each night. You can dramatically lower that amount by breathing through your nose instead of your mouth. Lying on your back with your head slightly elevated will help you implement this easier. Give it a try. You'll love the benefits of nasal breathing.

3. Cool Off. 

A hot bedroom also contributes to moisture loss, so turn your thermostat down. As a bonus, you’ll save on energy and probably fall asleep faster. Try to avoid unnecessarily turning on the heater in winter.

4. Try Essential Oils

Essential oils have been used by thousands of people over the years to help establish a bedtime routine. In traditional, aromatherapy it's believed that our brains can become conditioned by associating a certain fragrance with sleep. They help us feel calm so that we can unwind and relax as our body prepares to sleep. Lavender, sweet marjoram, chamomile, bergamot, valerian and sandalwood are just a few that have been used by people over the years.

Incidentally, last year, when I was going through some personal challenges, I found I was often lying awake for hours at night too. Now, having a husband for a pharmacist also meant he always had numerous remedies, pills and potions to help me fall off to sleep.

But I wanted something more.

Something that would not only help me to fall asleep and stay asleep for longer but also wake up the next feeling refreshed.

So I asked Chris to work on a remedy for me and he came up with the ever so popular Beautician and The Pharmacist - Destress Good Night Cream. It was the perfect way for me to relax, revive and reconnect with 'a peaceful me'. And the calming scent from the high potency fruit, flowers, leaf and stem extracts of Frankincense, Australian Orange, Australian Lavender and Egyptian Geranium is simply divine!

So How Do We Increase Our  Hydration Levels For A Good Night’s Rest?

1. Spread Out Your Fluid Intake. 

Aim to drink about an ounce of water for each pound of body weight. It’s easier if you sip throughout the day. Foods like celery, strawberries, and tomatoes count too.

2. Drink Water First Thing On Getting Up. 

Start the day with a big glass of water. It will help to make up for some of the fluid you lost overnight.

3. Postpone Coffee Until Later. 

Realy? Well, it would be a good idea if your sleep quality isn't great. That cold glass of water in the morning will probably wake you up just as well as your usual cup of coffee, so you can save your latte for later. Excessive caffeine may interfere with your sleep, especially if you continue consuming it after about 2 pm.

4. Rehydrate after Workouts. 

I know we probably aren't getting a lot of workouts with gyms being closed due to the current pandemic but water is usually sufficient for replacing the fluids you lose at the gym. Sports drinks may be appropriate for very long and intense exercise but check the labels to see how much sugar and calories they contain.

5. Limit Alcohol, Avoid Sugar and Use Less Salt

It’s the one beverage that actually dehydrates you. Drink responsibly and avoid any cocktails close to bedtime.

Dehydration tends to make you crave sweets, but sugary beverages are more difficult for your body to absorb. Stick to plain or naturally flavoured water, especially if you’re watching your weight.

A diet high in sodium will increase your risk for dehydration. Processed foods and bread are two major sources, so eat them in moderation.

And a Few Bonus Tips

1. Treat Nocturia.

If you make 3 or more trips to the bathroom each night, you may have a condition called nocturia or nighttime urination. Trying to control it by drinking less water can backfire because your urine becomes more concentrated. Seek medical care instead.

2. Fight Cramps.

Stiff muscles are another physical symptom of dehydration that may keep you up at night. In addition to water, try daily stretching and massage.

3. See Your Doctor.

Your family physician can answer your personal questions about hydration, sleep, and other health issues. That may include the implications of any chronic conditions or medications that are concerns for you.

4. Learn to Relax and Unwind

Schedule relaxation time in your daily schedule. Take time out to do things that help you destress easily. Is it gardening, lying down to read a good book, lighting a relaxing Seema with Love Candle and having a nice dinner with your partner?

But Remember...

You can easily Increase your energy levels and enjoy greater health when you master sleep and adequate hydration. Understanding the relationship between hydration and sleep can help you make daily choices that will not only help enhance the quality of your life but also help you get more out of your day, every day.

Here's to a better night's sleep!