Your Kidneys And Urinary System
When you’re dehydrated, your cells send a signal to your hypothalamus, which releases a hormone called vasopressin, known as the antidiuretic hormone . This hormone tells the kidneys to remove less water from the blood, which leads to peeing less and a darker, more concentrated urine.
The kidneys are the main filter for your blood, and without adequate fluid, they can’t expel the natural breakdown products and toxins from your bloodstream, Dr. Bush says. “Amazingly, your kidneys are capable of moving as much as 55 gallons of fluid a day.”
If you are consistently dehydrated over long periods of time, your kidneys have to work extra hard. This can cause something called acute kidney injury, a form of damage that puts you at higher risk for kidney disease, according to the National Kidney Foundation.
What’s more: “Lack of fluid intake can be a major contributor to kidney stone formation,”, registered dietitian and spokesperson for the Academy of Nutrition & Dietetics, tells LIVESTRONG.com. People who live in warm, dry climates and those who sweat a lot may be at higher risk than others, according to the Mayo Clinic.
Need a way to easily track your daily water intake? to do the job, so you can stay focused and achieve your goals!
The Relationship Between Dehydration And Insomnia
What is the relationship between water and sleep? The researchers are keen to observe the impact of dehydration on sleep. First of all, the fact that dehydration can cause insomnia is still an assumption, but most of the scientific facts point out that it is a true one. Having an inadequate water level in the body, not maintaining it, or a disease that drains waters from the body can cause severe dehydration. You may often face dehydration at night. 99% of our eyes constitute of water. So, having dehydration can lead to a feeling of dryness in the eyes. As a result, eye muscles feel shrunken and cause discomfort while sleeping, ultimately leading to insomnia.
Once you start facing dehydration, the gut does not function properly. Frequent bloating, constipation, gas trouble, and ulcers are caused by dehydration. The wise say, a healthy man, has a healthy gut, having poor-performing gut means poor health, and no human can have poor health and good sleep at the same time. The connections between dehydration and insomnia are evident and widely observed. There is a common experience that we all have to get up in the middle of the night and look for water as if we were in a desert, You feel dehydrated at night, then sleeping peacefully after quenching our thirst. Such a situation can be brought on by dehydration.
‘the First Night Effect’
It’s tough to sleep in unfamiliar places because during the first night of your trip, your brain is basically on night watch in a new setting, a phenomenon called “The First Night Effect,” Breus says.
“Your brain actually acts like a dolphin brain, sleeping uni-hemispherically as it constantly assesses the new environment for threats,” he explains.
And this protective function which serves to keep you safe in a foreign place occurs whether you’re traveling 20 or 2,000 miles.
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A Tinnitus Tracker Is Essential
Keeping track of possible triggers in a daily journal is always helpful. If you can identify triggers, you can eliminate these factors with lifestyle changes, and that can smooth out the up and down emotional rollercoaster ride.
But even if you take meticulous notes on all aspects of your diet, lifestyle, and environment, you still may not ever be able to find a pattern. The math equation for tinnitus spikes often just has too many variables to consider. And trying to figure it all out can just end up being another source of frustration and anxiety.
Luckily, identifying tinnitus triggers is not necessary for coping, or even for habituation to occur. If you never figure out what causes your tinnitus to spike, you can still find lasting relief from your tinnitus.
Can Sleep Affect My Hydration Levels
It turns out that lack of sleep might actually cause dehydration! Research released this year has started to investigate the link further, and has revealed some surprising results: namely, the link between sleep and dehydration may have a lot to do with vasopressin.
Vasopressin is a body hormone that is involved in control of both hydration status and circadian rhythms. During a long nights sleep, vasopressin is released towards the end of the night to help make sure your hydration levels remain normal, even though you havent been awake to have a drink for 6 or more hours. The scientists behind the research suggest that, if you are asleep for less than 6 hours, or more than 9 hours, vasopressin release gets disrupted, resulting in dehydration.
They found that sleeping for more than 9 hours didnt affect hydration status , but that sleeping less than 6 hours caused urine to be very concentrated and cause the patients to have inadequate hydration overall. Further research is needed to investigate why this is the case, but vasopressin is a likely candidate!
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Maintain Hydration Through The Day
If you frequently find yourself thirsty at night, it might mean that you arent staying hydrated during the day. By maintaining hydration throughout the day, you have less to worry about when bedtime rolls around. Tips for healthy hydration include:
- Sipping fluids regularly, including by setting a schedule reminder if you have a hard time remembering to drink water.
- Using a water bottle to have a drink easily accessible and to track how much water youve consumed.
- Drinking water as your primary beverage and being careful about the intake of sugary drinks like soda or juice as well as caffeinated and alcoholic drinks.
- Eating a balanced diet with plenty of fruits and vegetables, which have higher moisture content and can increase your water intake from food.
Fasting Alters Sleep Cycles
Studies of people fasting during Ramadan has shown that it doesnt affect most of your sleep cycles, but fasting does reduce the amount of REM sleep .
REM sleep is the lightest sleep stage , that you generally spend more time in as the night progresses.
While not as important for basic restorative purposes, a lack of REM sleep may cause you to wake up earlier or feel less refreshed.
This isnt necessarily a cause for concern, but can help explain a part of why your sleep experience has changed.
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Sleep Complaints And Anxiety Disorder
Anxiety disorders are considered as the most, frequently occurring category of mental disorder in the general population. Estimates of the lifetime prevalence of anxiety disorders have ranged between 10% and 25 %. Epidemiological studies have also demonstrated the high prevalence of sleep complaints. As much as one third of the adult population reports difficulty sleeping- and sleep disturbance is considered as the second most common symptom of mental distress. Some epidemiological studies investigated the relationship between the occurrence of sleep disturbances and anxiety disorder in the general population.,, In a longitudinal study of young adults, Breslau et al found that lifetime prevalence was 16.6% for insomnia alone, 8.2% for hypersomnia alone, and 8% for insomnia plus hypersomnia. Odds ratios for various anxiety disorder diagnoses associated with lifetime sleep disturbance varied from 1.2 to 13.1. Table I shows that the odds ratios associated with insomnia alone varied little from those associated with hypersomnia alone. The three highest odds ratios were those for obsessive-compulsive disorder and for panic disorder associated with both insomnia and hypersomnia, and that for GAD associated with insomnia, alone.
Finding Confidence In Your Ability To Cope
Its not just a short-term strategy, either. This kind of self-confidence is also important for living well with tinnitus over a lifetime because life happens, and we cant always protect ourselves. Even after successful habituation, where tinnitus no longer impacts your quality of life, future spikes are always possible.
You never know when youll be hit by a loud sound you werent protected against. Traumatic events, illness, medication side effects, and injury can all cause tinnitus spikes, too.
When this happens, its possible to have a tinnitus relapse where you fall out of habituation, and the vicious cycle starts to ramp back up again.
But if you have confidence in your ability to cope with spikes, and you can catch yourself quickly when they first occur, you can prevent panic, focus on coping, and remain habituated when its over.
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Common Reasons You May Be Waking Up Dehydrated
Have you ever asked yourself, why do I wake up dehydrated? If so, you are not alone. There are a variety of external reasons that involve your daily habits. It could also be the result of your bodys natural loss of water each night through the humidity in your breath. Some estimate that we lose as much as one liter of water per night through our natural respiration.
Some other common causes for waking up dehydrated include:
- Diabetes and high blood glucose levels closely link to getting your mouth dry or worse, dehydrated. High blood glucose levels make you thirsty, and when you sleep, your body is unable to quench this thirst, causing you to get dehydrated when you wake up.
- Eating a diet heavy in sodium, or eating extra salty foods close to going to bed can also contribute to dehydration. Try to avoid processed foods that are high in sodium, and when eating a bedtime snack, try something without salt.
- Consuming alcohol may make you feel dehydrated when you wake up. Alcohol is a big dehydrator that can lead to health issues like headaches and nausea.
If Possible Wait Two To Three Hours After You Wake Up To Drink Your Coffee
We know, youll probably hate us for saying this, but for optimal hydration, experts recommend that you should wait two to three hours after you wake to drink coffee. Coffee is a slight diuretic, meaning that drinking it increases your need to pee. So having coffee right when you wake up and youre already dehydrated from eight-ish hours of no liquids, will work against you in the hydration department. If you work out in the morning, opt for drinking water instead of coffee when you wake up and when youre at the gym. Wait to drink caffeine until after your workout. The endorphin rush youll get from sweating it out will be enough to wake you up. The reward of having a morning coffee once you finish your HIIT sesh might be just what you need to help you get through it.
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Main Independent Variable: Sleep Duration
National Health and Nutrition Examination Survey
Participants were asked about their sleeping habits in their home, using the Computer-Assisted Personal Interviewing system, as part of the survey participant household interview. To estimate the usual amount of sleep participants obtained on a nightly basis, they were asked How much sleep do you usually get at night on weekdays or workdays? This question did not take into account daytime naps and responses were in integer hour increments.
The Kailuan Study
Participants were asked to report usual total hours of actual sleep during the night to the half hour and also did not take into account daytime naps.
Based on previous research that has indicated a U-shaped pattern between hours of sleep and health outcomes where both short sleep and long sleep were seen as potential risk factors , we categorized sleep based on the latest recommendations at less than 6 hr of sleep, 6, 7, 8, and 9 hr or more hours of sleep . We treated 8 hr of sleep as the reference category since this is often viewed as an ideal sleep duration by sleep experts .
Stay Hydrated And Feel Happier With Optimum
If you think you may be experiencing symptoms of depression due to dehydration, Optimum is here to help. Our staff is passionate about keeping our clients and their loved ones hydrated through the use of our bottleless water coolers.
You cant hydrate if you dont have safe drinking water easily accessible! Our water coolers utilize a five-step filtration process that produces the cleanest, safest drinking water, helping you to combat depression and other ailments caused by dehydration. To browse our selection of bottleless water coolers, visit our website today!
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Sleep Deprivation May Cause Dehydration
New research suggests that insufficient sleep may cause dehydration by disrupting the release of a hormone that is key to regulating hydration.
Sleep deprivation has a wide range of adverse effects on a persons health.
More recently, some have found that sleeplessness increases the risk of kidney disease and premature death. The kidneys play a vital role in hydration, and drinking more water improves kidney health.
However, few studies have examined the effects of sleep deprivation on the bodys hydration levels. New research has aimed to fill this gap. The leader of the study was Asher Rosinger, Ph.D., an assistant professor of biobehavioral health at Pennsylvania State University in State College.
The new study, which examines the effect of insufficient sleep on hydration levels among adults from the United States and China, was recently published in the journal Sleep.
So How Much Water Should You Drink Before Bedtime
In my opinion, if youre working on improving your sleep, you want to hydrate during the day, and try to reduce fluid intake later in the day, especially right before bedtime, says Pedre. He suggests consuming water over the course of the day, and mostly between meals.
Pedre says that in addition to water intake, its also important to pay attention to other factors that affect hydration throughout the day. Coffee consumption and the amount you sweat can both be dehydrating and potentially deplete your body of essential minerals. But consuming water-dense foods can help you stay hydrated.
Pedre suggests avoiding fluids at least one hour prior to bedtime. However, if you tend to have a hyperactive bladder or incontinence, its best to avoid water starting two to three hours prior to bedtime, he adds.
If you fall into this category, Pedre advises: Make sure youre well-hydrated prior to that.
When you do drink water late at night, Newgent suggests keeping it to small sips as needed: So, if you turn out the lights at 11 p.m., make 9 p.m. your small sips only start time.
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Do You Frequently Feel Sluggish And Irritated For No Good Reason When You Wake Up In The Morning Instead Of Feeling Rested And Refreshed
Do you frequently feel sluggish and irritated for no good reason when you wake up in the morning, instead of feeling rested and refreshed?
You might be part of the one in three Americans who have at least mild insomnia. Often, we blame our inability to get a good nights sleep on late-night technology use, work stress, or on our next door neighbors dog who wont stop barking. But did you know that not drinking enough water, and not drinking it at the right time throughout the day, could actually be whats robbing you of quality shut-eye?
According to the National Sleep Foundation, going to bed even mildly dehydrated can disrupt your sleep and even cause snoring and hoarseness in the morning . Luckily, experts have identified an optimal hydration schedule that you can follow to ensure youre drinking enough water throughout the day so that you can sleep like a baby when the time comes. Here are the guidelines you need to follow to maintain a near-perfect level of hydration throughout the day.
What Are The Negative Effects Of Dehydration
Weve all experienced ityou get to the end of your day and realize youve only had a few sips of water. Not good! When youre dehydrated, you may experience:
- Increased thirst and a dry mouth
- Fatigue and confusion
Its happens to all of us. Youre busy and sometimes the day gets away from you. However, if youre not careful, constant dehydration can cause severe problems. Make sure you talk with your doctor if your symptoms are severe or youre having a hard time maintaining healthy hydration levels.
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Can I Prevent A Hangover
If you want to enjoy a drink without unpleasant hangover symptoms, you can try hangover prevention steps:
- Drink less: Symptoms are less likely if you drink small amounts of alcohol. Drink less than the amount it takes to make you feel intoxicated. Even if you do become intoxicated, drinking less can make hangover symptoms less severe.
- Drink slowly: If youre having carbonated alcoholic beverages such as champagne, drink them slowly. The carbon dioxide bubbles can speed the rate of alcohol absorption in the bloodstream and compete with oxygen absorption.
- Choose wisely: Consume drinks with lower amounts of congeners. Lighter-colored drinks such as vodka, gin, light beer and white wine typically result in less severe hangover symptoms. Darker-colored drinks with high levels of congeners, such as bourbon, scotch, tequila, brandy, dark beers and red wine, cause more severe symptoms.
- Drink water: Alternate alcoholic beverages with plain water. The water helps prevent dehydration.
- Eat: Food helps slow the absorption of alcohol. Its best to eat before drinking, and a heavier meal can offset alcohols effects on your body. Even adding non-diet cola, ginger ale, fruit juice or punch to your drink can help slow absorption.
- Pace yourself: Limit consumption to one drink per hour. Thats about how much your body can process. Youll help keep your blood alcohol levels from reaching the point of intoxication.