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Hydration and Sleep

Water is essential for human health. A person can’t survive more than a few days without water, and adequate daily hydration is vital to keeping the body functioning properly.

While it’s more common to think about hydration in the context of diet and exercise, an increasing amount of research is exploring the links between hydration and sleep.

Dehydration may create barriers to sleep, and insufficient sleep may increase the chances of being dehydrated. At the same time, too much fluid intake can cause excess urination that may lead to sleep interruptions.

Finding the right balance of fluid intake can improve overall health and may contribute to better sleep without numerous trips to the bathroom or waking up feeling dehydrated.

What Is the Relationship Between Hydration and Sleep?

Hydration is important for most systems of the body, which is why dehydration can have diverse symptoms, including effects on sleep.

People who are suffering from significant dehydration often find that they feel extremely tired, lethargic, or fatigued. Other symptoms of dehydration, such as headaches, dry mouth and nasal passages, and muscle cramps may cause discomfort that makes it harder to sleep well.

At the same time, excess hydration can contribute to sleeping problems. Frequent urination at night, known as nocturia, can interrupt sleep with repeated trips to the bathroom. Nocturia can be especially problematic for people who struggle to fall back asleep after getting up from bed.

There is also evidence that a lack of sleep may contribute to dehydration. In a study of nearly 20, adults in both the United States and China, people who slept only six hours per night were found to have significantly higher rates of dehydration than people who slept eight hours.

While this was an observational study and cannot prove causality, that the association existed in two distinct cultural contexts adds weight to the findings. In addition, there are potential biological explanations for why poor sleep can affect hydration.

Most water loss happens through urination, but the body also loses fluid through the skin and from respiration, which is known as insensible water loss. Over a full day, about milliliters of water are lost from breathing. A large component of that loss happens during sleep, although the amount can depend on whether a person breathes primarily through their mouth or nose.

During sleep, there is no fluid intake to make up for insensible water loss, which is why it is believed that the body’s internal clock, or circadian rhythm, kicks in to manage a balanced level of hydration. In the latter part of sleep, circadian signals cause the body to produce a hormone called vasopressin that promotes water retention.

If sleep is interrupted or cut short, though, this natural process may be disrupted, interfering with the hormonal signals for water retention. As a result, sleep deprivation may directly contribute to dehydration.

How to Avoid Dehydration During Sleep

It’s normal for the body to have a net loss in water during the night, but there are steps that you can take to keep that from resulting in dehydration.

Focus On Good Sleep

Getting a sufficient amount of high-quality sleep is an important part of preventing dehydration. The body goes through multiple complex processes during sleep that enable recovery for overall health. By sleeping the recommended amount, you allow these processes to unfold and let your circadian rhythm better manage your body’s fluid levels.

Sleeping well often starts by making sleep a priority. A common principle of sleep hygiene is having a consistent sleep schedule that provides enough time for you to get the sleep that you need. Limiting late-night use of electronic devices, developing a relaxing bedtime routine, and using a comfortable mattress are other examples of positive sleep hygiene that can help you rest well.

Maintain Hydration Through the Day

If you frequently find yourself thirsty at night, it might mean that you aren’t staying hydrated during the day. By maintaining hydration throughout the day, you have less to worry about when bedtime rolls around. Tips for healthy hydration include:

  • Sipping fluids regularly, including by setting a schedule reminder if you have a hard time remembering to drink water.
  • Using a water bottle to have a drink easily accessible and to track how much water you’ve consumed.
  • Drinking water as your primary beverage and being careful about the intake of sugary drinks like soda or juice as well as caffeinated and alcoholic drinks.
  • Eating a balanced diet with plenty of fruits and vegetables, which have higher moisture content and can increase your water intake from food.

Find a Comfortable Bedroom Temperature

Sweating can cause water loss at night, and if your bedroom is too warm or you tend to sleep hot, heavy sweating can make it more likely that you’ll wake up dehydrated.

To avoid this, try to make sure that you can easily maintain a comfortable temperature through the night. Most experts recommend keeping your bedroom thermostat on the cooler side. You can also wear light, loose clothing and use breathable bedding that keeps you from overheating.

Stay Hydrated Without Frequent Urination at Night

A common challenge is knowing how to stay hydrated during sleep without having to frequently wake up at night to go to the bathroom. Several tips can help you avoid both dehydration and excess trips to the bathroom:

  • Reduce fluid consumption in the hour or two before bed. While it’s fine to sip water, try not to take in large quantities of any beverage in the lead-up to bedtime.
  • Limit alcohol and caffeine at night. Both of these can have a diuretic effect, making you need to pee during the night. In addition, alcohol and caffeine can interfere with your normal sleep cycle and sleep quality.
  • Elevate your legs in the evening. Some nighttime urination happens because your body reabsorbs water from your legs once you’re lying down. If you put your legs up a few hours before bed, you can allow this process to take place without causing sleep interruptions.
  • Pee before you go to bed. Try to empty your bladder as part of your routine before bed so you’re less likely to feel a strong need to urinate during the night.

In some cases, it may be unavoidable that you’ll have to wake up at least once in the night to pee. This is normal for many people and becomes more common with aging and some medical conditions or medications.

In this situation, it’s important to make it as easy as possible to get back to sleep after you return to bed. Some simple tips that can help with falling back asleep include:

  • Using a low-wattage and/or motion-activated night light so you don’t have to turn on many lights when you go to the bathroom.
  • Keeping the path to the bathroom free of hazards that could cause you to trip or bump into something.
  • Avoiding the urge to check your phone or any other electronic device when you wake up.
  • Blocking out as much light and sound as possible, including by using a sleep mask, white noise machine, or earplugs if necessary.
  • Developing a basic routine for relaxation such as taking a series of deep, controlled breaths.

Talk With a Doctor

If you have concerns about regular dehydration, poor sleep, or frequent nighttime trips to the bathroom, talk with your doctor. Reviewing your situation can help determine if any underlying medical condition is present that may explain your symptoms. Your doctor can also make specific recommendations for your diet and daily water consumption.

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  • +5 Sources
    1. 1.MedlinePlus: National Library of Medicine (US). (, April 15). Dehydration. Retrieved January 4, , fromhttps://medlineplus.gov/dehydration.html
    2. 2.Rosinger, A. Y., Chang, A. M., Buxton, O. M., Li, J., Wu, S., & Gao, X. (). Short sleep duration is associated with inadequate hydration: cross-cultural evidence from US and Chinese adults. Sleep, 42(2), /sleep/zsy https://doi.org//sleep/zsy
    3. 3.Weissenberg S. (). Insensible water loss during sleep: a theoretical exercise. Advances in physiology education, 29(4), – https://doi.org//advan
    4. 4.Dmitrieva, N. I., & Burg, M. B. (). Increased insensible water loss contributes to aging related dehydration. PloS one, 6(5), e https://doi.org//journal.pone
    5. 5.Colwell C. S. (). Preventing dehydration during sleep. Nature neuroscience, 13(4), –https://doi.org//nn
Sours: https://www.sleepfoundation.org/nutrition/hydration-and-sleep
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The Health Benefits of Dream Water

The statistics on sleep are startling: it’s estimated that 50 to 70 million adults in the United States have a sleep disorder of some sort. Nearly 40 percent of 20 to year-olds report short sleep duration and more than 35 percent of adults say they sleep less than seven hours per night.

When millions of people struggle to fall asleep, it’s no surprise that drugstores, supermarkets, and health food stores alike all line their shelves with over-the-counter sleep aids. Lack of sleep is associated with poor decision-making, automobile accidents, poor dietary choices, mood swings, and lack of motivation, among other things.

What’s in Dream Water?

Dream Water is an over-the-counter sleep aid that claims to be the best all-natural, non-habit-forming sleep supplement. It contains a proprietary blend of three ingredients, all of which have been associated with improvements in falling and staying asleep.

GABA

GABA, or gamma-aminobutyric acid, is an amino acid that is produced naturally in the brain. It acts as a neurotransmitter that blocks impulses between nerve cells in the brain. Because of this, it’s suspected that GABA may boost your mood or have a calming, relaxing effect on the nervous system.

By calming the nervous system, GABA can reduce stress and anxiety, alleviate aches and pains, and increase overall relaxation. GABA is the body’s most important inhibitory neurotransmitter, which means it lowers the activity of nerve cells in the brain and central nervous system, effectively moving the brain and the body into a lower gear.

Low levels of GABA in the body have been associated with anxiety, chronic stress, depression, difficulty concentrating, headaches, insomnia, and substance abuse disorders.

It’s widely known and accepted that GABA produced in the brain is important for the body’s sleep patterns. Because the body’s natural levels of GABA are critical for sleep, it makes sense that supplements are thought to help, too.

However, scientists have not reached a consensus about whether—or how effectively—supplemental GABA crosses the blood-brain barrier.

As with all supplements, the real thing (that your body produces on its own) and the supplement version are different and may act differently in your body. Some limited research investigates the direct relationship between supplemental GABA and sleep. One study suggests that the oral intake of GABA as it’s naturally found in food can have beneficial effects on sleep.

Melatonin

Melatonin is probably the most widely used over-the-counter sleep supplement worldwide. It’s well-known for its ability to induce sleep, and it’s popular due to its origin as a naturally occurring hormone.

It’s thought that melatonin is safe and effective for long-term use. Hundreds of scientific studies have accepted melatonin as a favorable alternative to other over-the-counter or prescription sleep aids. Melatonin is not thought to be habit-forming.

Melatonin plays a critical role in regulating your circadian rhythm, or the biological clock that tells you when to go to sleep and when to wake up. A hormone produced in the pineal gland in the brain, melatonin is usually released at nighttime and melatonin levels in the blood stay elevated for about 12 hours. An exception is in people with delayed sleep phase syndrome or other circadian rhythm disorders.

For some people, melatonin seems to help improve sleep. However, in studies that compare melatonin to a placebo, the same benefit isn’t always present. Evidence that melatonin can reset the body clock is better established, but proper exposure to light and darkness may be just as effective.

5-HTP

5-HTP, or 5-Hydroxytryptophan, is another compound made in the body and found naturally in many foods. It’s a byproduct of the amino acid L-tryptophan, which is present in large amounts in turkey (which is part of the reason people say turkey makes you sleepy).

Our bodies don’t make L-tryptophan naturally, so we must absorb the essential amino acid from the food we eat. 5-HTP is made in the body after we consume and absorb L-tryptophan.

Most supplemental 5-HTP is derived from the seeds of the Griffonia simplicifolia plant, a shrubby plant native to West and Central Africa.

5-HTP improves sleep because it helps the body produce more serotonin. Serotonin is a neurotransmitter that influences sleep-wake cycles in several ways, particularly through its relationship with melatonin. Serotonin and melatonin work symbiotically — healthy serotonin levels are essential for maintaining healthy melatonin levels, and both hormones are critical to a properly functioning biological clock. 

Research suggests that 5-HTP may shorten the time it takes to fall asleep, and because of its serotonin-boosting quality, 5-HTP is also thought to help with mood disorders, stress, pain, and appetite control.

Potential Benefits

There are several potential benefits to Dream Water.

Induces Sleep

The three ingredients in Dream Water are all science-backed sleep aids. They’re all present naturally in the body in some way or another, and all influence the nervous system and sleep-wake cycles.

Promotes Relaxation

By quieting the nervous system, governing the internal bio-clock, and increasing the production of serotonin, Dream Water may be effective at helping you relax, especially before bedtime.

Reduces Anxiety

5-HTP and GABA have both been shown to have anti-anxiety properties. Research on 5-HTP suggests that the compound may reduce the risk of panic attacks and emotional stress. The role of 5-HTP in anxiety is mainly attributed to its serotonin-boosting quality.

GABA’s primary role in the body is to dampen the activity of neurons in the brain and central nervous system, which can aid in relieving anxiety. It’s important to note, though, that supplemental GABA may do this in other ways (such as through its activity in the gut microbiome).

Possible Side Effects

GABA, melatonin, and 5-HTP are all generally well-tolerated by healthy adults. However there are still some possible side effects of Dream Water of which to be aware.

Can Interfere with Sleep Cycles

If you take Dream Water at the wrong time or take too much, it can interfere with your body’s natural sleep cycle.

Taking Dream Water may cause you to fall asleep too early or sleep too late, which can negatively alter your sleep cycle over the long run.

Daytime Drowsiness

Everyone reacts differently to sleep aids. Some people may find that Dream Water is too strong for them and causes daytime fatigue or trouble waking up in the morning.

Sleep Aid Dependence

Even though the ingredients in Dream Water are natural and thought to be non-habit-forming, it’s still possible to develop a dependence on the product. In fact, it’s possible to develop a dependence on any sleep aid, natural or not.

Other Side Effects

The side effects of the individual ingredients in Dream Water are uncommon, but some reported side effects include:

  • 5-HTP: nausea, dizziness, diarrhea
  • Melatonin: drowsiness, headaches, dizziness, nausea
  • GABA: low appetite, drowsiness, muscle weakness, nausea

Dosage and Preparation

Dream Water comes in two forms: Sleep Shot and Sleep Powder. The Dream Water website says to take either form of Dream Water when:

  • You need an extra “push” to get to sleep
  • You can fall asleep, but keep waking up
  • You travel frequently and need to sleep during travel or after to help with jet lag

The Sleep Shot is a 74 mL bottle that contains mg GABA, 10 mg 5-HTP, and 5 mg melatonin. Best times to consume the product vary based on individual needs, but it is recommended you should drink one Sleep Shot about 30 minutes before bedtime. There are zero calories in the Sleep Shots.

Sleep Powder comes in individual, portable packets. You don’t have to mix the powder with water, but for easier consumption and better taste, you should. Each Sleep Powder packet contains 65 mg GABA, mg 5-HTP, and mg melatonin. There are 10 calories in one powder packet.

Interactions

The ingredients in Dream Water can interact with many common medications. 5-HTP alone may interact with nearly 10 medications. GABA is known to interact with several drugs, including benzodiazepines (primarily used for treating anxiety) and barbiturates (commonly prescribed for sleep disorders). 

Drugs and medications which may have possible adverse interactions with melatonin include anticoagulants and anti-platelet drugs, birth control pills, anti-hypertensive drugs, and immunosuppressants.

This is not an exhaustive list. It is always best to talk to your doctor if you are on any medication and are considering taking Dream Water or any of its individual ingredients as supplements.

Other Ways to Improve Sleep

You may not need to resort to a supplement if you have trouble sleeping at night. There are many sleep improvement techniques you can try, including:

  • Spend less waking time in bed (reading, scrolling on your phone, and more)
  • Make your bedroom as dark as possible
  • Keep your bedroom at a cool temperature
  • Try stress-reducing tactics
  • Listen to white noise
  • Reduce your consumption of alcohol and caffeine
  • Exercise during the day
  • Turn off televisions and other devices a couple of hours before bedtime

A Word From Verywell

Dream Water may be an effective over-the-counter sleep aid. However, everyone reacts differently to sleep aids and supplements. It’s important to note that although each ingredient in Dream Water plays an important role in our bodies, their roles as supplements are far less clear.

If you’re having trouble falling asleep, be sure to discuss your situation and symptoms with your physician. A doctor will be able to best help you find an appropriate sleep aid and, if needed, a prescription or cognitive behavioral therapy for insomnia.

Remember that many factors influence sleep, including diet and exercise. An inability to fall asleep can be indicative of underlying health issues, as well as mental health complications.

Diet Tips for Better Sleep

Thanks for your feedback!

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. SleepAdvisor.com. 54 Shocking Sleep Statistics and Trends for Last Update: January, ClickTree Ltd. Sleep Advisor https://www.sleepadvisor.org/sleep-statistics

  2. Culpepper L, Wingertzahn MA. Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety.Prim Care Companion CNS Disord. ;17(6)/PCCr doi/PCCr

  3. Winkelman JW, Buxton OM, Jensen JE, et al. Reduced brain GABA in primary insomnia: preliminary data from 4T proton magnetic resonance spectroscopy (1H-MRS).Sleep. ;31(11)– doi/sleep/

  4. Banerjee N. Neurotransmitters in alcoholism: A review of neurobiological and genetic studies.Indian J Hum Genet. ;20(1)– doi/

  5. Gottesmann C. GABA mechanisms and sleep.Neuroscience. ;(2) doi/s(02)

  6. Yamatsu A, Yamashita Y, Maru I, Yang J, Tatsuzaki J, Kim M. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract.J Nutr Sci Vitaminol. ;61(2) doi/jnsv

  7. National Center for Complementary and Integrative Health. Melatonin: What You Need To Know. Updated October Bethesda, Md.: National Center for Complementary and Integrative Health Updated April 10, https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know

  8. MedlinePlus. US National Library of Medicine. 5-HTP. Reviewed 02/12/ Bethesda, Md.: U.S. National Library of Medicine U.S. Department of Health and Human Services National Institutes of Health Updated 16 March https://medlineplus.gov/druginfo/natural/html

  9. MedlinePlus. US National Library of Medicine. 5-HTP. Reviewed 02/12/ Bethesda, Md.: U.S. National Library of Medicine U.S. Department of Health and Human Services National Institutes of Health Updated 16 March https://medlineplus.gov/druginfo/natural/html

  10. Auteri M, Zizzo MG, Serio R. GABA and GABA receptors in the gastrointestinal tract: from motility to inflammation.Pharmacol Res. ; doi/j.phrs

  11. Jembrek MJ, Vlainic J. GABA Receptors: Pharmacological Potential and Pitfalls. Curr Pharm Des. ;21(34) doi/

Sours: https://www.verywellfit.com/dream-water-overview

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Dream Water Review 

I have difficulty sleeping. I complain I’m tired all the time then when it comes time to fall asleep, I toss. I turn.

I struggle with finding sleep.

I’ve tried over the counter sleeping pills.

They do make me tired, but I sleep light and tend to wake up several times through the night.

The next morning I feel “hungover” and a groggy mess.

It’s been so bad I have even gone to the doctor, where I was given a prescription for Ambien.

This put me to sleep but I had some serious nightmares on Ambien–the kind where you want to wake up, but thanks to Ambien I was trapped in my nightmare.

Still suffering I happened to run across a product called Dream Water. 

bottle of dream water

It was given to me by a friend who knew my sleepless nights.

I brought home the Dream Water Snoozeberry – oz Sleep Shot and read through the label.

Aside from Red #40 and Blue #1 it’s all-natural.

“Filtered water, L-5 Hydroxytryptophan, Gamma Amino Butyric Acid, Natural Flavors, Sodium Acid Sulfate, Sodium Citrate, Citric Acid, Melatonin, Sucralose”

GABA relaxes & reduces anxietyGammo-Amino Butyric Acid (“GABA”)

The most important inhibitory neurotransmitter in the brain.

MELATONIN induces sleep.

Melatonin helps govern the body’s internal clock that regulates your natural cycle of sleeping and waking hours.

Relaxes induces, and improves sleep Tryptophan 5-HTP is the metabolic precursor to serotonin, which is responsible for mood, hunger, and sleep.

I was skeptical. I drank oz.

The flavor of Snoozeberry is blueberry and pomegranate and it was tasty.

Within about 25 minutes I was really relaxed and started to feel tired.

It was the most peaceful transformation. It wasn’t a “crash” just a calming progression.

My bed was calling so I tucked myself in and that’s about all I remember!

The next morning I woke up and I felt great!

There was no “hang-over” and I was far from groggy.

I was ready to take on the day! It was truly the BEST night’s sleep I’ve had in possibly YEARS.

Dream Water works.

It is fast-acting, pleasant tasting and I didn’t have any side effects…just a really, really good night’s sleep!

You can purchase Dream Water53 through retail sites near you, or on-line.

The oz shots come packaged by six and sell for $

Dream Water is available in two flavors: Lullaby Lemon with Hints of Tea and Snoozeberry.

It can be purchased in the oz size, which would be ideal for travel or you can purchase in a full 8 oz. size (8oz size offers flavor “I Dream of Kiwi…and Plum” in place of the Snoozeberry.)

Right now Dream Water is running a promotion where you can try the Lemon Lullaby oz shot for the cost of shipping ($).

Dream Water is also Sponsoring a GIVEAWAY 

 ONE Mommy’s Memorandum Reader will

WIN

FOUR Dream Water oz Shots

(two of each flavor)

 

Disclosure: No monetary compensation was offered or accepted for this post. The opinions above are my own and were not in any way influenced by the sponsor. Other’s experience may vary.

We appreciate your subscription to Mommy’s Memorandum

Sours: https://mommysmemorandum.com/dream-water-review-and-giveaway/

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Dream Water

I, wrinkled smiling at her in response, in the wake of a terrible desire, began to take off her T-shirt Katharina obediently raised her. Hands, and soon, she was thrown to the floor, joining my trousers and panties. The adorable naked porcelain body of my daughter opened up to my eyes, excitingly swelling small lemons of boobs, on which.

Her small papillae were poking like burgundy cherries (surrounded by the same halo). A few years ago, without any lust, I saw her naked many times when I soaped her in the bathroom or changed into clean clothes.

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You are great, you would long ago. And then you do: Good, good. I am silent. Let's go upstairs and introduce me to her.



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