Stay Hydrated for Better Sleep
It may sound too good to be true, but something as simple as staying hydrated throughout the day can lead to better sleep, reduce snoring, and leave your body feeling more refreshed when you wake up. In order to take advantage of the benefits of a fully hydrated body it’s imperative to get on a consistent hydration schedule, which starts right when you get out of bed.
Better Sleep Starts When You Wake Up
When you wake up, try to get in the habit of pouring yourself a large glass of water. The bigger the better. After eight hours asleep without any hydration your body is craving that H2O and you may find it much easier to guzzle down a big glass of water than you originally thought. By hydrating early you’re not only making your body happy, you’re setting yourself up to better hydrate yourself throughout the day and establishing better habits. You’re also ahead of the game as far as drinking your daily recommended amount.
Try Drinking Water Before Your Morning Coffee
For some, a big glass of water in the morning comes naturally, but for many others it’s all about that caffeine before anything else is consumed. While a cup of coffee (or four) is a beautiful thing, it can be easy to get in the habit of drinking coffee and nothing else throuhgout the morning. This means not only are you depriving your body of water for the first half of the day, but you’re actually dehydrating your body since caffeine is a diuretic and will cause you to go to the bathroom more often. At this point you can almost forget about actually drinking the daily recommended amount of water, and even if you play catchup later on you’ll likely be waking up in the middle of the night to go to the bathroom.
How Much Water Should You Drink?
How much water you should drink per day is different for every individual. The common rule you’ll hear is the 8×8 rule, which is eight glasses of eight ounce cups. The USDA recommends that women drink 91 ounces of water throughout the day, while men should be drinking 125 ounces (just over 15 eight-ounce cups) of water a day.
By starting your water consumption early and often you won’t have to pound down your daily amount close to bedtime, which could lead to bathroom trips throughout the night.
Stay Hydrated, Sleep Better
You may think you drink enough water throughout the day so this doesn’t really apply to you, but the National Sleep Foundation suggests that even mild dehydration can have a negative effect on your sleep. When your body is dehydrated your mouth and nose become dry, leading to snoring and a sore throat in the morning. Dehydration during sleep can also lead to cramps during the night which can cause you to wake up.
Tips For Drinking Enough Water
The CDC has some helpful tips for those who are trying to drink enough water but may be falling short:
- Carry a water bottle for easy access when you are at work of running errands.
- Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
- Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
- Choose water when eating out. Generally, you will save money and reduce calories.
- Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.