Everyone has the experience of waking up to go to the bathroom at dawn. If you have too much experience like this, you need to adjust your drinking time.
It is important to drink enough water every day, but late drinking water can interfere with your sleep. Sleeping soundly reduces the risk of developing various diseases such as obesity, heart disease, stroke, and depression, and has a positive effect on overall activity and mood.
According to the American Nutrition and Dietary Therapy Association, men are recommended to consume 15.5 cups of water a day and women are recommended to consume 11.5 cups of water. What should be considered along with water intake is the time to consume water. It is better not to drink water at least two hours before going to bed.
There are also differences depending on the type of drink. Caffeine-containing drinks are more closely related to sleep. Studies have shown that drinking more than four cups a day can lead to dehydration, anxiety and insomnia. Although there are individual differences, it is generally recommended to stop taking caffeine six hours before going to bed.
Drinking alcohol is also closely related to sleeping soundly. A glass of wine or beer before going to bed can induce sleep, but it is rather disturbing to deep or persistent sleep. This is because alcohol simultaneously calms and stimulates our bodies. It helps you sleep at first, but if you lose your sedative function, it can be a factor that prevents you from sleeping. Alcohol intake should be completed four to five hours before going to bed. This is the amount of time it takes to metabolize alcohol, depending on the individual's weight, alcohol intake and frequency of consumption.
You should also avoid drinking a lot of sugary drinks before going to bed. Drinking carbonated drinks and fruit juice late increases blood sugar levels and promotes insulin secretion. Avoid drinking sugary drinks at least two hours before going to bed. Even before going to bed, excessive consumption of sugar is related to diabetes and cancer, so it is recommended not to eat too much.
Milk is often considered the easiest drink to drink before going to bed. This is because milk contains tryptophan, known as an amino acid that causes sleep. However, some studies have shown that consuming dairy products can cause acid reflux and increase the possibility of developing gastroesophageal reflux disease. It is recommended to minimize consumption of dairy products such as milk two hours before going to bed.
How about a beast? Water intake helps prevent dehydration while sleeping. It's the perfect drink to drink late at night. However, if you tend to wake up often because you want to go to the bathroom, you should reduce your intake two hours before going to bed. If you have a dry mouth, put a water bottle on the bedstand. Drink water just enough to moisten your mouth and drink it as soon as you wake up in the morning.
Writer: Yeyoung Jeon
(Picture from Unsplash)
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