SLEEP - A correct hydration timetable will help you sleep.

SLEEP – A correct hydration timetable will help you sleep.

SLEEP – A correct hydration timetable will help you sleep.

Here are guidelines you need to maintain optimum level of hydration throughout the day.
 
You possibly could be part of the one in three Americans who have mild insomnia. 
 
1. Wake-and-hydrate
 
According to the National Sleep Foundation, “going to bed even mildly dehydrated can disrupt your sleep”
 
2. If possible, wait two to three hours after you wake up to drink your coffee
 
Coffee is a slight diuretic, meaning that drinking it increases your need to pee. 
 
If you work out in the morning, opt for drinking water instead of coffee when you wake up and when you’re at the gym. 
 
3. Make sure you’re drinking water with all of your meals
 
Drinking water during meals actually helps your body in digestion, because it helps your stomach liquefy food and absorb nutrients. Consuming H2O with food could also help prevent constipation by keeping your digestive tract lubricated.
 
4. Eat plenty of foods with a high water content
 
If you just can’t get yourself to drink water and you restrict your daily fluid intake to caffeinated beverages and fruit juices, eating foods with a high water content is crucial for you to maintain an appropriate level of hydration. 
 
Many veggies and fruits have a high H2O content, including watermelon (great for the summer), strawberries, cucumbers, celery, oranges, spinach, and cantaloupe. 
 
5. Avoid drinking caffeine for a period of 6 hours before going to bed
 
Studies have found that drinking caffeine during a period of six hours before going to bed will make it harder for you to fall and stay asleep. 
 
You can also use other methods, like a brisk walk or a quick round of high-energy squats by your desk, to help renew your energy.
 
6. Drink one glass of water right before bed
 
Hydrating before going to bed will actually help you avoid waking up due to thirst or uncomfortable leg cramps (caused by dehydration) throughout the night.
 
This article was originally written by Isabella Broggin and published on Swirled.com.
 

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