“If you’re working on improving your sleep, you want to hydrate during the day, and try to reduce fluid intake later in the day, especially right before bedtime,” says Pedre.

Here are some tips:

1. Pay Attention to When You Hydrate During the Day

Try avoiding fluids at least one hour prior to bedtime helps you avoid extra nighttime awakenings to pee, Pedre adds. “However, if you tend to have a hyperactive bladder or incontinence, it’s best to avoid water starting two to three hours prior to bedtime.” (But make sure you’re hydrated prior to that.)

When you do drink water late at night, Newgent suggests keeping it to small sips as needed.

2. Pay Attention to Other Things That Hydrate and Dehydrate You During the Day

It’s also important to pay attention to other factors that affect hydration throughout the day. Coffee consumption and the amount you sweat can both be dehydrating and potentially deplete your body of essential minerals.

3. Pay Attention to Other Things That Affect Nighttime Hydration

Keep in mind, there are a few other factors that can affect hydration and its relationship to sleep, including:

• Nighttime Sweating Newgent says that if you tend to sweat at night, you can have a notable amount of “insensible water loss” or lost body fluid that cannot be easily measured and can also contribute to dehydration.

  [11]

   If you tend to sweat easily at night, Newgent suggests taking steps to make for a cooler sleep environment, such as setting your thermostat to a temperature that’s bedtime-comfortable for you — which is likely cooler than a daytime temp. The ideal bedroom temperature for most people is around 65 degrees F, though it may vary from between 60 to 67 degrees F.

  [12]

   For some people, and depending on the local climate, the ideal temperature may be a little higher; you’re aiming for a temperature at which the ambient room feels cool.

• Mouth Breathing Mouth breathers can also experience insensible water loss at night. One study found that heavy mouth breathers expel 42 percent more water than those who breathe through their nose.

  [13]