Here’s a wakeup call: You can lose sleep over electrolytes.
Your sleep likely won’t be disrupted if you’re merely thinking about electrolytes (unless, for some odd reason, you experience electrolyte nightmares). But too many or too few electrolytes in your system can wreak havoc on your sleep.
What are electrolytes?
The Cleveland Clinic and Cedars-Sinai Medical Center explain that electrolytes are minerals that trigger a positive or negative electrical charge when dissolved in water. They keep your body hydrated, control functions of the nervous system and help balance pH levels.
Because your body is about 60% water, almost every fluid and cell in your body contains electrolytes, according to the Cleveland Clinic. Key electrolytes include bicarbonates, calcium, chloride, magnesium, potassium and sodium.
“Your body gets electrolytes or their components from what you eat and drink,” says the Cleveland Clinic. “Your kidneys filter excess electrolytes out of your body and into your urine. You also lose electrolytes when you sweat.”
The average person gets all the electrolytes they need by sticking to a healthy diet. But those with high or low electrolyte levels might wrestle with symptoms like low energy, fatigue, brain fog or irritability, all of which can lead to sleep trouble.
What are primary sources of electrolytes?
According to UCLA Health and other organizations, major sources of electrolytes include:
- Vegetables
- Leafy greens
- Fruits
- Nuts
- Seeds
- Legumes
- Dairy products
- Fortified dairy alternatives
- Lean meats
- Some fish and seafood
- Electrolyte-infused sports drinks
- Electrolyte-infused water
- Coconut water
- Electrolyte powders
If you’d like to take electrolyte supplements, keep in mind that most health insurance plans don’t cover over-the-counter supplements, according to UnitedHealthcare. However, health insurance may cover electrolyte supplements prescribed by a medical professional.
Are sports drinks a good source of electrolytes?
Although sports drinks can lift electrolyte levels, many of them contain detrimental amounts of food coloring and sugar, and they might not provide enough electrolytes to replenish a depleted supply. Cedars-Sinai notes that consumption of sports drinks may be unnecessary for people who don’t engage in intense exercise. Instead, you’re probably better off drinking plain water before, during and after a workout.
Regardless of which beverages you drink to maintain adequate electrolyte levels, it’s worth pointing out that dehydration can cause electrolyte imbalances. Not only can dehydration worsen sleep quality, but poor sleep might increase the risk of becoming hydrated, according to LMNT’s Ageist blog.
“You may hear electrolytes and think of sports drinks for athletes, but electrolytes are important for everyone,” UnitedHealthcare says. “Whether you run marathons, run after your kids or anything in between — electrolytes are working hard behind the scenes to keep you doing what you love.”
How do electrolytes affect sleep quality?
Mattress manufacturer Saatva says electrolyte imbalances can interfere with the quality of your sleep in a number of ways. For instance, low sodium levels have been linked to restlessness and difficulty sleeping, while low levels of calcium, which helps regulate deep sleep, may contribute to sleep disruption.
Older people may be particularly vulnerable to insomnia made worse by electrolyte imbalances and vitamin deficiencies, according to research published in 2019 by the journal Baylor University Medical Center Proceedings. Researchers noted that some doctors overlook electrolyte imbalances and vitamin deficiencies in older patients, thus the doctors can’t rule out these imbalances and deficiencies as contributors to patients’ insomnia.
Regular consumption of foods or beverages containing electrolytes — even shortly before bedtime — can result in fewer sleep disturbances, thus improving sleep quality.
Among the ways that proper electrolyte levels can improve sleep are:
- Calming the nervous system.
- Relaxing muscles.
- Stabilizing hydration.
- Contributing to production of melatonin, which helps regulate the sleep cycle.
Research shows particular electrolytes may boost sleep quality, according to Cira Nutrition, which sells supplements for women. For instance, magnesium might help calm the nervous system and stabilize the sleep cycle, while potassium may promote relaxation and deep sleep.
“Sleep isn’t just about what you do before bed. It’s also about how you support your body throughout the day,” says Cira Nutrition. “Electrolytes may not be the first thing that comes to mind when you think of better rest, but they quietly help with everything from muscle relaxation to hydration and overall balance.”
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