The time significantly affects the schedule for fluid consumption as well as the quality of sleep
If you have ever drank a large glass of water before going to bed, you know that you had to visit the toilet during the night.
You’ve had trouble sleeping after one Coffee cup that you enjoyed in the late afternoon, or did you happen to have a bad night’s sleep after a night with a few too many cocktails? Our body needs hydration, which is provided by drinking liquids, but in the end there are specific rules for drinking them, especially before going to bed.
Amy Bragagnini, a spokesperson for the Academy of Nutrition and Dietetics has previously reported that the nutritionists advise their clients to get enough fluids. Specifically, to men recommend to consume 15.5 cups per day, while for women they recommend 11.5 cups respectively.
Of course, this is a goal that most people fail to achieve. But in the conversation that nutritionists have with their clients, they always ask what time the client usually goes to sleep. This time significantly affects the schedule for fluid consumption as well as the quality of their sleep.
Since approx 70% of Americans admit to not sleeping well, it’s a good idea to understand the role what you drink (and when) plays in good sleep.
Caffeinated Beverages
It might be a good idea to have a cup of coffee, or some other caffeinated beverage to get you through your afternoon duties, but it will definitely affect your sleep. Consuming more than 400mg of caffeine a day – the equivalent of about four cups of coffee – can cause restlessness, dehydration, anxiety and insomnia.
According to research by Chris Winter, a sleep expert, neurologist and Somnox consultant, the last cup of coffee should be consumed at least 6 hours before bedtime.
Alcoholic beverage
A glass of wine or beer can help you fall asleep faster, but it can also cause trouble during the night.
As Bragagnini explains, while alcohol is a sedative, its effect will not last long, causing sleep to be interrupted. Drinking alcohol in the evenings can to disturbi the rapid eye movement (REM) sleep cycle, which is the deepest stage of sleep. Still, it can cause restlessness, frightening dreams, and unusual breathing patterns.
The recommendation is to consume your last alcoholic drink within 4-5 hours before the sleep. Within these 4-5 hours your body will be able to eliminate the alcohol.
There are other things that cause hangovers besides alcohol
Juices and soft drinks
Juices and soft drinks contain high percentages of sugar. Drinking these drinks at night will raise your blood sugar. This in turn will trigger the release of insulin from the pancreas, where it will result in an increase in your energy. For this reason, consume the last sugary drink 2 hours before going to sleep.
Dairy Products
There are many who swear that a warm cup of milk with a little honey can help them fall asleep faster. The truth is that there are studies that confirm the above. On the other hand, dairy drinks can to make it difficult your sleep
Milk contains an amino acid called tryptophan. So tryptophan causes sleepiness. Also, drinking dairy drinks before bed could increase your chance of developing gastroesophageal reflux disease (GERD), where it will create a sharp pain in your stomach and make it difficult for you to sleep. Winter recommends consuming your last dairy drink 2 hours before bed, unless you’ve found that it might help you fall asleep more easily.
Water
It is necessary to consume water throughout the day to keep your body hydrated. Bragagnini also says that it’s not a problem to drink water during the night if you wake up and need it. Winter, on the other hand, says that taking a break while you sleep to use the bathroom won’t ruin your sleep quality.
Specifically, he said: “The NBA players I work with are constantly over-hydrated, which causes them to wake up to go to the bathroom – but they have no problem sleeping.”
However, the Cleveland Clinic recommends stopping fluids 2 hours before bed if you don’t want to get up during the night.
With information from the www.huffpost.com article
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With a wealth of experience honed over 4+ years in journalism, I bring a seasoned voice to the world of news. Currently, I work as a freelance writer and editor, always seeking new opportunities to tell compelling stories in the field of world news.
