Drink Smart: Hydration Hacks for Better Sleep Tonight
Struggling to fall asleep or waking up groggy?
Believe it or not, your water habits might be part of the problem and the solution. Hydration plays a crucial role in sleep quality - helping your body relax, regulate temperature, and stay in balance.
In this post, we’ll unpack how drinking water (at the right time and amount) can lead to deeper, more restful sleep.
So how does our hydration actually impact sleep?
Hydration supports melatonin production
- Being even mildly dehydrated can disrupt your natural sleep-wake cycle by affecting melatonin, the hormone responsible for making you sleepy.
- Research shows that dehydration can reduce melatonin levels and increase alertness at night. Drinking enough water during the day ensures your body can properly produce this key hormone by the time you go to sleep.
Water regulates body temperature during sleep
- Your body’s ability to cool itself down is essential for falling, and staying asleep.
- Proper hydration helps maintain optimal circulation and sweating, both of which regulate temperature. Studies have shown that poor thermoregulation due to dehydration can lead to fragmented sleep.
Dehydration disruption
- Waking up thirsty or with a dry mouth? That’s your body signaling overnight dehydration.
- This can trigger micro-awakenings, reducing overall sleep quality. Hydrating earlier in the evening (not right before bed!) can help prevent these interruptions.
Timing matters
- While hydration is key, drinking too much water right before sleeping may lead to nighttime bathroom trips, disrupting deep sleep.
- Aim to drink most of your water earlier in the day and taper off about 1–2 hours before bed.
Sleep isn't just about feeling rested, it’s a foundation of good health.
Quality sleep supports everything from immune function and hormone balance to memory, focus, and mood. Chronic sleep deprivation has been linked to an increased risk of heart disease, diabetes, and even depression.
Simply put, better sleep helps your body heal, your mind stay sharp, and your mood stay steady. Your hydration is a surprisingly simple way to support that.
Explore Sküma’s hydration-enhancing filtration systems made to support your health, day and night.
Citations
- Watson et al., 2020, Sleep Health and Hydration Patterns
- Grandner et al., 2015, Journal of Clinical Sleep Medicine
- Armstrong et al., 2016, Effects of Dehydration on Cognitive and Physical Performance
- NIH, 2022, Circadian Rhythms and Water Balance
- Walker, M., 2017, Why We Sleep
