Being dehydrated can not only affect your health but can play an important aspect in how well you sleep at night. If you are someone who regularly is drinking a lot of water you probably noticed how bad you feel when you start to miss out on a glass of water or two. Without water your body starts to act slow, sluggish and lower concentration levels lower. Not only does dehydration affect how you feel during the day but it also affects you at night.
But how does dehydration lower your sleep?
Chronic dehydration lowers the amount of essential amino acids that are needed to produce a chemical called melatonin. Melatonin helps your circadian rhythm which is essential for sleep by producing melatonin in cycles within your body every day. At night your body produces more melatonin to help your body relax and prepare for sleep, In the morning your body it lowers the amount of melatonin preparing you to wake up. With the production of melatonin being impaired by the lack of amino acids due to your dehydration results on finding it hard to get to sleep and when you do it becomes harder for you to wake up in the morning.
Dehydration shrinks your brain literally; our brains are made up of about three quarters water. When the membranes start to dry they shrink in volume resulting in a dehydration headache. It also results in lower brain function and impact your mood both can lower your sleep quality.
Dehydration can increase snoring by drying out air ways and your nasal canal resulting in discomfort for you and your partner
How Much Water should you drink a day?
There is a number of different guide lines on the exact amount of water that you should be drinking per day. A good rule of thumb is the 8x8 rule which is eight 8 ounce glasses a day which is about 2 liters or a half of a gallon. This rule does vary depending on if you are a man or a woman and the amount of exercise you do during the day.
This rule only applies to water, drinking soda, coffee, tea alcohol or most other forms of beverages will have more of a negative effect on your sleeping pattern. Sugar and Caffeine will boost your energy levels while Alcohol will dehydrate you in the long run.