Day 26 Sleep Tip

We have been talking about moving our bodies and exercising this week. How are things going for you? We would be remiss if we didn't talk about hydration especially as we get our bodies moving more. How much water do drink in a day? Are you more team fully hydrated all the time or more team dehydration? Which team do you want to be on? What questions do you have about sleep and hydration?

Let's take a look at the connection between hydration and sleep.
The body of the average adult is more than 50% water. It’s no surprise, then, that water plays an important role in many body functions, including sleep. Learn more about why getting enough water can support high quality sleep and how to stay hydrated without having to visit the bathroom several times a night.

The seven or more hours that you sleep every night are likely the longest stretch of time you go without drinking or eating on any given day. But most people aren’t dehydrated when they wake up in the morning. That’s because during sleep, your brain releases a hormone called vasopressin that helps your body retain water. This is one many processes involved in the sleep-wake cycle.

Still, dehydration can disrupt sleep—and poor sleep can contribute to dehydration. When you go to bed without enough fluid in your body, you increase your risk of experiencing physical symptoms that make it harder to fall asleep and stay asleep.

Conversely, if you sleep poorly—or if you don’t sleep long enough—you may be more vulnerable to dehydration. Sleep disruptions interfere with the release of vasopressin, causing your body to expel water it would otherwise retain. Moreover, chronic sleep deprivation may also impair kidney function, making it harder for the body to effectively regulate water levels.

Going to bed dehydrated could possibly result in a feedback loop in which low water levels compromise sleep and poor sleep intensifies dehydration. On the other hand, getting plenty of water throughout the day support healthy sleep.

There are several steps you can take to make sure you are well hydrated come bedtime and that you don’t become dehydrated during the night.
Drink Plenty of Water Throughout the Day
Carry a water bottle with you and sip from it regularly. If you don’t enjoy the taste of plain water, try flavoring it with essential oils, MetaPWR Recharge, mint leaves, or fresh berries.

Eat Hydrating Foods
You don’t need to get all your water from beverages. You can also increase your water intake by eating fruits and vegetables with high liquid content, such as watermelon, pears, oranges, spinach, squash, and carrots.

Limit Caffeine and Alcohol Intake
Caffeine and alcohol are both diuretics—meaning they cause the body’s fluid levels to drop by increasing urination. Moreover, caffeine and alcohol are both known to disrupt sleep.

You can learn more about the Importance of Hydration here:

You know that we will shout from the roof tops about MetaPWR Recharge for optimal hydration. Dive into MetaRecharge with this toolkit:

sleepfoundation.org

I stay hydrated well through the week; seems harder on the weekends. I do get my hydrate daily with advantage.

I have been doing my best to stay hydrated

Lemon grapefruit metapower the few drops of each in your water bottle great way to start the day.

I love Dr. Gough’s comment to eat our water. So many good tips here. I love adding celery, cucumber etc to my salads for this reason. I worry about the recommendation of watermelon, it is so high in sugar. Do you not watch sugar loading? But all of this information is fabulous. I love my stainless steel thermos’s because I can add different essential oils to flavor my water. I never drink soda’s or fruit juices, water flavored with our oils is so fun

It is fun to order stickers of your favorite things in life for you water bottles. It helps to motivate you to always carry on with you. I love going kayaking at the lake, so I have a sticker that shows a lake a beautiful trees that says “Lake Life”. I don’t go anywhere without it!

I love having a water bottle at my bedside to help me with my water drinking habit, so I remember to drink my water first thing in the morning.

I love cold water. But wondering if room temperature water is better

I am team fully hydrated. This causes a couple nighttime bathroom trips. Sometimes it is hard to get back to sleep. I re-apply the Serenity stick, sometimes even take another Serenity softgel and apply Magnolia. Is there anything else I could try?

Water is the main thing I drink (not a fan of milk or coffee and rarely drink juice or pop). I like my water cold so it can be challenging to stay hydrated when out and about. I try to drink at least 60oz a day. Trying to get more!

I keep forgetting to add recharge to my water I need to remember to do that daily I drink 60 to 80 oz a day.

I am very much on team hydration, I feel sluggish when I don't drink enough water.

I track how much water I drink every day by using one special water bottle that hold 24 oz and keep track of how many times I fill it up.

Drinking water has not been an easy habit for me. I know there are great ideas here. It’s important for me to keep trying.