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When you consider how many different factors can negatively affect your sleep, dehydration isn’t usually high on the list. We all know that pillows, mattresses, room temperature, pre-bed routines, and body positioning play significant roles. But if you’ve been having trouble getting quality sleep and can’t find a culprit, you may want to explore dehydration as a possibility.
Keep reading to find out how dehydration affects your sleep and what you can do about it.
It is possible to be dehydrated even when you don’t feel thirsty, so relying on thirst alone to guide you is never a good idea. The consequences of dehydration can range from mild to severe, and include headaches, dizziness, confusion, fatigue, organ failure and even death in extreme cases. At night, dehydration can disrupt your sleep so you wake up not rested and still tired. It can also lead to a dry throat and nasal passages that lead to snoring and a raw, parched mouth in the morning. Trying to sleep while dehydrated can also lead to leg cramps and muscle spasms that will keep you up.
Surprisingly, dehydration actually increases the urge to use the bathroom in the middle of the night!
It makes sense that sleeping in a dry environment can dehydrate you faster than an environment with higher humidity levels. If your bedroom is particularly dry, you can become dehydrated while you sleep, or if you already are dehydrated, the situation will be made worse. And if you sleep in an environment that is conducive to dehydration, the sleep hormone melatonin may be affected, which can throw off your circadian rhythm and lead to poor quality sleep.
In 2018, the journal Sleep published research that found adults that sleep six hours per night or less have a higher chance of being dehydrated than those who slept longer.
Some believe these findings indicate that poor sleep symptoms like fatigue, headache or muddled thinking that many people experience in the morning may be caused by dehydration during the night.
The research was performed on around 20,000 Chinese and US adults. Those who claimed to sleep six hours a night or fewer across both groups had a 59% higher risk of being dehydrated than those who slept seven to eight hours regularly. The key may be a hormone called vasopressin. While you sleep, your pituitary gland uses vasopressin to signal the kidneys to retain fluid. Typically, more vasopressin is released later on in the sleep cycle, which is a period the shorter duration sleepers don’t reach.
It’s important to start the night well hydrated because you will lose fluid simply through the act of sleeping. The act of breathing leads to fluid loss, and this is exacerbated if you breathe through your mouth or snore during the night. As mentioned above, sleeping in a dry environment can increase fluid loss, as can exercising intensely in the evening or drinking alcohol to excess before bed.
It’s easy to assume that guzzling copious amounts of water before bed would be the solution to staying hydrated and having a more restful sleep, but that might not be the case. You may end up making multiple trips to the bathroom during the night, which would disrupt your sleep anyway.
It’s better to think of hydration as a whole day type of activity and not just think of it when you are faced with going to bed.
Some useful tips you can use include:
Staying hydrated at night to avoid the negative effects of dehydration can be challenging, but it’s definitely within reach. At SAMINA, we have a wide range of products that can help you have a holistic, natural sleep and avoid sleep-related dehydration. For pricing or any other questions, request more information here.
A comfortable sleep has a lot to do with the shape of your body and whether it’s being properly supported at night. Over time the mattresses we own lose their suppleness and structure. This is especially true of foam and spring mattresses that suffer from wear and tear over the years.
When you lay on a saggy mattress your spine curves in a convex motion, resulting in a sore back and muscles the following day. To reduce the risk of hurting your back, you should instead choose a mattress that curves with the natural s-shape of your spine. Fortunately, this is where SAMINA comes in.
SAMINA recommends always choosing a doctor recommended mattress when back pain is part of your consideration. You should also be discerning about the materials, the chemical load and design before choosing. If you’re considering a new mattress to regain control of your back pain, here’s what you should know.
For a long time, mattresses with sturdy stiffness were thought to be best for your back. Then, for a while, foam that molded to your every movement was voted best mattress material. Now, we know that neither of these components makes the best mattress because your body requires both support and elasticity to truly benefit from a luxury mattress.
SAMINA natural rubber mattresses are a great combination of flexible support. The porous, malleable material, which is reinforced by the frame beneath it, offers a supple comfortable foundation to rest your back. The natural rubber forms to your unique curves without completely losing its shape in the process. In fact, the certified organic talalay rubber used exclusively in SAMINA mattresses is known for its high-point elasticity, i.e., not forming dents but springing back to its original shape.
Once you have the perfect green mattress in place, it’s time to consider what goes on top of that mattress to give not only support but also comfort because the end game here is not just a back that’s not sore when you wake up in the morning but a body that is well-rested from head to toe. A climate regulating wool pad is the perfect source of moisture-wicking, antimicrobial protection, and temperature control.
Back pain is often regulated by heat and cold being applied at varying intervals. Retaining a comfortable body temperature during sleep keeps your back from getting overheated or too cold before the night is through. This supports a good night’s rest and encourages regeneration at the cellular level.
Biohacking is essentially self-experimentation for the purposes of altering chemistry or physiology to optimize one’s state of health and wellbeing. SAMINA is a popular choice for biohackers for many reasons including that we offer the perfect biohacking tool with our LOKOSANA grounding pad. This eco-friendly mattress pad is designed to harness the bioelectrical energy in the earth and store it beneath your body in your bed mimicking direct contact with the earth to bring it back into balance by neutralizing free radicals.”
Believe it or not, grounding is fully supported by the scientific community, and sleeping on a grounded mattress pad has advantages for your back. According to recent research, the electromagnetic energy we receive from the earth offers immune system support, wound healing advantages, and reduces inflammation.
For those experiencing chronic back pain, the reduction of inflammation could provide lasting relief.
It may not be a mattress, but it’s what provides your mattress with the support it needs to relieve back pain and keep you going through the day. Orthopedics is the medical practice focusing on bones and joints. Choosing a bed with orthopedic support is a good indicator that your back will find relief.
At SAMINA we sell more than just a top of the line luxury mattress, we also sell customizable SAMINA slats for the healthiest sleep you’re back will ever have. SAMINA slats are designed to place support where you need it most depending on your height, weight, and type of back pain.
With the slats in place for orthopedic support, you will also need to address comfort, circulation and temperature for the best night ever. All that is offered by SAMINA with a non-toxic mattress, a climate regulating wool pad, and for extra coziness, you can add our bioactive duvet. The addition of orthopedic pillows means you’re in for the best sleep of your life.
At SAMINA we take sleep seriously, which is why we design each mattress and sleep product with a purpose. For customers with sore or problem backs, we recommend contacting our healthy sleep concierge service to offer some insight on which certified green mattresses would work best.
It’s best when you can schedule an appointment to view our products and experience the SAMINA difference, but you may also order directly from us over the phone. A SAMINA Sleep Concierge will verify each order to ensure you and your sleeping partner, when applicable, have the right system for your respective physical needs and specific sleep concerns.
Our healthy sleep concierge service is available Monday – Saturday, 9am – 6pm PST. Our aim is to reply to you within 24 hours.