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Background <p>Evening hydration habits may influence sleep quality through nocturnal awakenings and nocturia, yet real-world evidence in young adults is limited.</p> Aim <p>To quantify the association between fluid intake within 2 h of bedtime and objective (actigraphy-based) and subjective (self-reported) sleep quality indicators in young adults.</p> Methods <p>A cross-sectional, mixed-method study involved 35 healthy young adults (18 males, 17 females; aged 18–40 years). Participants recorded fluid intake using provided 500 ml measuring bottles, sleep diaries, and wore actigraphy devices for 7 nights. Structured interviews assessed perceptions of hydration’s impact on sleep. Participants were classified into high (&gt; 500 ml), moderate (250–500 ml), and low (&lt; 250 ml) hydration groups based on evening fluid intake. Outcomes included actigraphy-derived sleep efficiency and nocturnal awakenings, self-reported nocturia frequency, perceived restfulness, and morning alertness (1–5 scale). One-way ANOVA with post-hoc Tukey’s HSD and multivariate regression adjusted for confounders (caffeine intake, BMI, stress, exercise timing).</p> Results <p>High hydration participants (<i>n</i> = 12) had lower actigraphy-derived sleep efficiency (82.1% ± 3.8, <i>p</i> = 0.003, Cohen’s d = 0.92) and more nocturnal awakenings (2.3 ± 0.8/night, <i>p</i> = 0.002, Cohen’s d = 1.12) compared to moderate (<i>n</i> = 14; 87.4% ± 4.1, 1.6 ± 0.6) and low hydration groups (<i>n</i> = 9; 89.2% ± 3.5, 1.3 ± 0.5). Nocturia occurred in 100% of high hydration participants vs. 57.1% (moderate) and 44.4% (low). Perceived restfulness (2.9 ± 0.6 vs. 3.6 ± 0.5 and 3.7 ± 0.4, <i>p</i> = 0.012) and morning alertness were lowest in the high hydration group. Multivariate analysis confirmed associations after adjusting for confounders.</p> Conclusion <p>Excessive evening fluid intake (&gt; 500 ml) is associated with reduced sleep efficiency, increased nocturnal awakenings, and lower next-day alertness in young adults. Moderating evening hydration may improve sleep continuity.</p>

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Impact of hydration habits before bedtime on sleep quality

  • 期刊论文

  • 出版模式：

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  • 发表日期：

    2026年1月13日

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  • Sagar Bayaskar,
  • Deepak Sharma

摘要

Background

Evening hydration habits may influence sleep quality through nocturnal awakenings and nocturia, yet real-world evidence in young adults is limited.

Aim

To quantify the association between fluid intake within 2 h of bedtime and objective (actigraphy-based) and subjective (self-reported) sleep quality indicators in young adults.

Methods

A cross-sectional, mixed-method study involved 35 healthy young adults (18 males, 17 females; aged 18–40 years). Participants recorded fluid intake using provided 500 ml measuring bottles, sleep diaries, and wore actigraphy devices for 7 nights. Structured interviews assessed perceptions of hydration’s impact on sleep. Participants were classified into high (> 500 ml), moderate (250–500 ml), and low (< 250 ml) hydration groups based on evening fluid intake. Outcomes included actigraphy-derived sleep efficiency and nocturnal awakenings, self-reported nocturia frequency, perceived restfulness, and morning alertness (1–5 scale). One-way ANOVA with post-hoc Tukey’s HSD and multivariate regression adjusted for confounders (caffeine intake, BMI, stress, exercise timing).

Results

High hydration participants (n = 12) had lower actigraphy-derived sleep efficiency (82.1% ± 3.8, p = 0.003, Cohen’s d = 0.92) and more nocturnal awakenings (2.3 ± 0.8/night, p = 0.002, Cohen’s d = 1.12) compared to moderate (n = 14; 87.4% ± 4.1, 1.6 ± 0.6) and low hydration groups (n = 9; 89.2% ± 3.5, 1.3 ± 0.5). Nocturia occurred in 100% of high hydration participants vs. 57.1% (moderate) and 44.4% (low). Perceived restfulness (2.9 ± 0.6 vs. 3.6 ± 0.5 and 3.7 ± 0.4, p = 0.012) and morning alertness were lowest in the high hydration group. Multivariate analysis confirmed associations after adjusting for confounders.

Conclusion

Excessive evening fluid intake (> 500 ml) is associated with reduced sleep efficiency, increased nocturnal awakenings, and lower next-day alertness in young adults. Moderating evening hydration may improve sleep continuity.