We all know staying hydrated is key for good health, but did you know that when and how you hydrate can impact your sleep quality and daily rhythm? You aren’t just what you eat, you’re also what, when, and how you drink, which ultimately impacts how well you sleep. 

Today, we’re diving into chronotypes, which, in real-talk terms, can be translated to sleep personality type, and how we can all better support our sleep cycles with a more strategic approach to hydration. From breaking down the chronotype avatars to outlining how each can hydrate in a way to support their specific lifestyle preferences, we’re breaking down how you can sip smarter so that you can sleep harder.  

What’s a Chronotype Anyway?

Your chronotype, aka, sleep personality, is your body’s built-in biological clock. It dictates when you’re naturally wired to sleep, wake, and be most alert. While the National Sleep Foundation notes that understanding this rhythm can improve focus and mood, it also serves as a blueprint for your hydration.

Whether you are an early bird, a night owl, or somewhere in between, your water intake should shift to match your energy peaks and metabolic needs.

The Hidden Connection: Water and Sleep

Hydration is a biological lever for rest. Water helps regulate body temperature—an important factor since your core temperature must drop by about 2 to 3 degrees to kickstart deep sleep. Being dehydrated can cause your body to produce more heat, making it harder to drift off.

However, there is a balance to strike. Drinking too much at the wrong time can lead to nocturia (frequent nighttime bathroom trips—the worst), which interrupts your precious REM cycles. The goal is to hydrate for health without disrupting your body’s natural rhythm. 

Hydrating for Your Unique Rhythm

1. The Early Bird (The Morning Lark/Lion)

Larks hit the ground running but often "crash" by mid-afternoon.

The Strategy: Front-load your hydration. Kick-start your day with 16oz of high-quality still water within 30 minutes of waking to clear out overnight metabolic waste.

The Taper: Focus on heavy hydration before 2 PM. This prevents the afternoon slump and allows you to taper off liquids by sunset so you aren't waking up just as your body wants to rest.

2. The Night Owl (The Wolf)

Owls often struggle with "revenge hydration"—forgetting to drink all day and chugging water at 9 PM when they finally feel alert.

The Strategy: Sip on something fun and flavored like Bubbles during your evening wind-down to satisfy the craving for a treat without the sugar or caffeine.

The Taper: Reduce large liquid volumes two hours before your later bedtime to ensure your late-night productivity doesn't end in interrupted sleep.

3. The Flexible Middle Ground (The Bear)

Most people follow the solar cycle, with energy peaking in the late morning.

The Strategy: Follow a steady "sip-all-day" approach. Match your water intake to daylight hours, ensuring your metabolism stays steady. Pro tip: stock up on JUST mini’s or 12oz aluminum cans to make pacing your water intake simple. Aim for a can or mini carton every 1 to 2 hours.

The Taper: Avoid large volumes after dinner; stick to small sips if you feel thirsty before bed.

Pro-Tips for a Better Night’s Rest

To align your hydration with your sleep hygiene, follow these four golden rules for solid slumber:

• The Sunset Taper: About two hours before bed, transition from "drinking" to "sipping." Only drink enough to stay comfortable.
• Swap the Nightcap: Alcohol and sugary sodas disrupt sleep architecture. Swap them for something clean, like Bubbles or an herbal tea, to get a flavor fix without the jitters or sleep-shattering sugar spikes.
• Mineral Support: Choose a water source that’s rich in minerals, like JUST Still. Alkaline with a pH of 8.0, JUST’s mountain-sourced spring water offers naturally occurring minerals like Magnesium and Calcium, which aid in muscle relaxation and melatonin production.
• Keep it Cool: Before you hit the sack, grab a carton or bottle of chilled Still Water from the fridge to place on your nightstand. Having your hydration lifeline right by your side can help you avoid having to wander into the kitchen and expose yourself to the harsh light of your refrigerator. Even just a small amount of artificial light can stimulate your internal system, making it difficult to fall back to sleep.

Drink to Your Dreams

There’s no better way to boost your physical and mental health than with improved sleep hygiene and hydration, so it’s no wonder the two go hand in hand. Understanding your body’s unique clock and identifying your chronotype can help you learn to hydrate in harmony with it, leading to more restful nights and energized days.

So, here’s to drinking smart, living well, and catching those Zzz’s!