Drink water right before going to sleep? Science has finally clarified whether it is a good idea or a terrible enemy of sleep

Before going to sleep, some people may have an almost standardized ritual in which they should drink one or two glasses of water, and also have a backup on the bedside table in case they get thirsty in the middle of the night. But there are also many questions about whether it is positive to drink water before sleeping for eight hours or if it is counterproductive by forcing us to get up in the middle of the night. And here science has something to say.

It has benefits. What is clearly known is that during the night our body does not go into a total pause, but rather continues with an active metabolism even though it is attenuated. That is why we lose approximately half a liter of water simply due to evaporation when breathing and sweating, and to compensate for this, hydration can be the best ally.

It is investigated. A Japanese studio published this same year analyzed a group of middle-aged men to conclude that drinking 280 ml of water just before going to bed significantly reduces morning depressive mood and improves well-being upon waking up. But it is not the only one, because a 2025 crossover trial with 15 healthy adults found a relationship between drinking fluids before sleeping and the duration and quality of sleep. REM phasewhich is what makes us truly rest.

And it makes sense, because adequate hydration favors the release of vasopressin, a key hormone for regulating the biological clock and preventing tissue dehydration during deep sleep. And it is essential, because it can translate into less fatigue and headaches in the morning.

He has problems. It will not always be beneficial to have this habit, since the main enemy of drinking water at night is nocturiawhich is the need to wake up to urinate during the night. And although the total time we spend awake is not drastically altered, because it is only a few minutes, there is an interruption in sleep.

It depends on the quantity. Logically, drinking a glass of water is not the same as drinking a whole bottle before going to sleep. That is why when you go over half a liter of water there is a possibility that some pre-existing problems such as chronic insomnia will worsen or even increase the risk of falls when getting up in the dark.

How to do it. There are a series of tips that we can follow to stay hydrated during sleep and they are summarized in the following points:

• You should limit yourself to drinking around a quarter of a liter of water in the final part of the day to avoid overfilling your bladder.
• The last glass of water should be drunk two hours before going to sleep.
• Maintain good hydration throughout the day to avoid reaching the end of the day with a major hydration problem.

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