The Benefits of Drinking Hot Water

  

1. Relieves nasal congestion

A cup of hot water creates steam. Holding a cup of hot water and taking a deep inhale of this gentle vapor can help loosen clogged sinuses and even relieve a sinus headache.

2. Aids digestion

Drinking water helps to keep the digestive system moving. As the water moves through your stomach and intestines, the body is better able to eliminate waste.

3. Improves central nervous system function

Not getting enough water, hot or cold, can have negative effects on your nervous system functioning, ultimately affecting mood and brain function.

4. Helps relieve constipation

Drinking hot water regularly may help keep your bowel movements regular.

5. Keeps you hydrated

Hot water is no different than room temperature or cool water when it comes to keeping you hydrated.

6. May aid in weight loss

Drinking water can make people feel more full, reducing the amount of food they eat and aiding in weight loss.

7. Improves circulation

Healthy blood flow affects everything from your blood pressure to your risk of cardiovascular disease.

8. Can decrease stress levels

Since drinking hot water helps improve central nervous system functions, you might end up feeling less anxious if you drink it.

9. Can help reduce toxins

Drinking hot water temporarily raises your internal body temperature.

10. Helps relieve symptoms of achalasia

Achalasia is a condition during which your esophagus has trouble moving food down into your stomach.

What are the risks?

Drinking water that’s too hot can damage the tissue in your esophagus, burn your taste buds, and scald your tongue. Be very careful when drinking hot water.

The bottom line

While there’s little direct research into the benefits of hot versus cold water, drinking hot water is considered safe, and can be a good way to make sure you stay hydrated throughout the day.

steps to better sleep

 

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. 

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.

If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.

2. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

3. Create a restful environment

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. 

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.

Spending time outside every day might be helpful, too.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.