What Does Drinking Salt Water Before Bed Do?: Weighing the Risks and Unproven Benefits

October 1, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, approximately one in three U.S. adults do not get enough sleep, a statistic that fuels the search for unconventional remedies. One such social media trend involves drinking salt water before bed, a practice often linked to replenishing electrolytes for improved rest, though its scientific backing is tenuous and risks are significant.

Quick Summary

This article explores the effects of consuming salt water before sleep, separating claims from scientific reality. It discusses the theoretical benefits of moderate sole water intake versus the documented dangers of excess sodium, including dehydration and sleep disruption. The guide cautions that risks often outweigh benefits and emphasizes established sleep hygiene.

Key Points

Limited Evidence for Benefits: Claims that small amounts of salt water improve sleep via electrolytes are largely anecdotal and not backed by strong scientific research.
Significant Dehydration Risk: Drinking too much salt water can paradoxically lead to dehydration, as the body uses more water to flush out the excess sodium.
Sleep Disruption is Common: High sodium intake, particularly from large or concentrated amounts of salt water, is linked to frequent awakenings and restless sleep.
Increased Health Risks: Excessive salt consumption raises blood pressure and can strain the kidneys, posing significant risks, especially for those with pre-existing conditions like hypertension or kidney disease.
Standard Diets Provide Enough Sodium: Most people already consume adequate or even excessive sodium through their diet, making supplemental salt water unnecessary and potentially harmful.
Better Alternatives Exist: Proven strategies like maintaining a consistent sleep schedule and limiting screen time are more effective for improving sleep quality than unproven salt water trends.

The Allure of Bedtime Salt Water (Sole Water)

Social media has popularized the idea of sipping a diluted saltwater solution, often called "sole water," before bed. Advocates claim this practice can improve sleep by balancing electrolytes and reducing stress. A key component of this trend is the use of Himalayan or sea salt, which supporters claim offers a wider range of trace minerals like magnesium and potassium, unlike standard table salt.

The Claimed Benefits (with Limited Evidence)

Replenishing Electrolytes: Sodium is an essential electrolyte that helps maintain fluid balance in the body. For individuals who have experienced significant electrolyte loss through strenuous exercise or illness, a small amount of salt water might help restore balance. This is the underlying principle of oral rehydration solutions, but it is not necessary for most people.
Stress and Hormone Regulation: Some proponents suggest the minerals in unrefined salts can help lower stress hormones like cortisol and adrenaline, which are known to disrupt sleep. However, this connection is largely anecdotal and not supported by robust scientific research specifically on sole water.
Improved Hydration: The theory is that sodium helps the body better retain fluid overnight, reducing the need for frequent nighttime urination. While sodium does play a role in fluid balance, consuming excess sodium can have the opposite effect.

The Documented Dangers of Excessive Salt Water Intake

Despite the viral claims, overwhelming medical and scientific evidence points to the risks associated with excessive sodium consumption, especially before bed. A 2014 study published in the Pakistan Journal of Physiology demonstrated that increased salt intake significantly disrupted participants' sleep patterns, including reducing sleep duration and depth.

List of Significant Risks

Dehydration: This is the most dangerous and paradoxical risk. When you ingest water with a higher salt concentration than your body's cells, your kidneys must use more water to flush out the excess salt. As a result, you urinate more fluid than you consumed, leading to dehydration.
Sleep Disturbance: A high-sodium meal or drink before bed can cause restlessness, frequent nighttime awakenings (nocturia) to urinate, and general dissatisfaction with sleep quality.
Increased Blood Pressure: High sodium intake is a well-established risk factor for elevated blood pressure (hypertension). This places strain on the heart and blood vessels and is especially dangerous for individuals already managing hypertension.
Electrolyte Imbalance: While a small amount of salt can help with balance, an excessive amount can cause a dangerous imbalance called hypernatremia (too much sodium) or worsen existing electrolyte issues, particularly in individuals with kidney problems.
Kidney Strain: The kidneys are tasked with filtering and expelling excess salt. Overloading them with high-sodium fluid can place considerable stress on these organs and may lead to kidney damage over time, particularly for those with pre-existing conditions.

The Science of Sodium and Sleep: Finding the Balance

Sodium's relationship with sleep is complex. Adequate sodium levels are crucial for nervous system function and hormone regulation, which indirectly affect the sleep-wake cycle. Some studies have found that extremely low sodium diets can disrupt sleep, but most people in developed nations already consume more than enough sodium. The key is balance, not excess. For most individuals, the sodium intake from a standard diet is sufficient, and additional salt water is unnecessary and potentially harmful.

Sole Water vs. Excessive Salt Water Intake


Feature	Small, Moderate Sole Water Intake	Excessive Salt Water Intake
Preparation	A pinch or small amount of unrefined salt (e.g., pink Himalayan) in a glass of water.	A concentrated solution with a high salt-to-water ratio.
Claimed Effect	Electrolyte balance, improved hydration, reduced nighttime urination, lower stress hormones.	Potential laxative effect, but primarily negative health consequences.
Scientific Backing	Largely anecdotal and unsubstantiated; minimal evidence for significant benefits in healthy individuals.	Strong evidence for negative effects, including dehydration and sleep disruption.
Impact on Body	Minimal effect, possibly beneficial for those with true deficiencies (rare).	High blood pressure, dehydration, electrolyte imbalance, nausea, increased nighttime thirst.
Who is it for?	A limited group who have lost electrolytes through heavy sweating, and only under a doctor's guidance.	No one; poses significant health risks.

Beyond the Trend: Practical Tips for Better Sleep

Instead of relying on unproven remedies like sole water, prioritizing good sleep hygiene offers a more reliable and evidence-based path to better rest. Effective practices include:

Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends.
Create a restful environment: Make your bedroom dark, quiet, and cool.
Limit screen time before bed: The blue light emitted by electronics can interfere with melatonin production.
Moderate caffeine and alcohol: Avoid these stimulants, especially in the hours leading up to bedtime.
Manage stress: Incorporate relaxation techniques into your evening routine, such as meditation or reading.

Conclusion: The Final Verdict

For the vast majority of healthy people, the idea that drinking salt water before bed will improve sleep is a myth. While a small, moderate amount of sole water might not be harmful, the documented risks of consuming excessive sodium—including dehydration, increased thirst, and elevated blood pressure—far outweigh the unsubstantiated claims of benefit. Most people already consume more than enough sodium in their diets and do not need to add more. For reliable sleep improvement, focusing on well-established sleep hygiene practices is the safest and most effective approach. Individuals with underlying health conditions, such as hypertension or kidney disease, should strictly avoid this practice and consult a healthcare provider before making any changes to their sodium intake. A comprehensive overview of hyponatremia and electrolyte balance can be found on the National Institutes of Health website at https://www.ncbi.nlm.nih.gov/books/NBK470386/.

Frequently Asked Questions

While some claim it helps, the science is weak and contradictory. Excess salt can disrupt sleep by causing dehydration and frequent urination, while proper sleep hygiene is a more reliable method for improving rest.

No, drinking concentrated salt water can lead to severe dehydration. The body requires more water to process and expel the excess salt, resulting in a net loss of fluid.

Sole water is a solution of water saturated with unrefined salt, often Himalayan pink salt. While small amounts are unlikely to be immediately harmful for a healthy person, there is no scientific proof of its purported benefits, and risks increase with higher intake.

Anyone with pre-existing medical conditions like hypertension, kidney disease, or heart disease should strictly avoid adding extra sodium to their routine, including salt water, without consulting a doctor.

Most people already consume enough sodium through their regular diet. Even a moderate amount of added salt before bed can increase fluid retention and blood pressure, leading to sleep disturbances.

Yes, high salt intake can lead to increased fluid retention and disrupt sleep patterns, often causing the need to wake up multiple times to urinate.

Yes, focusing on consistent sleep schedules, a dark and cool bedroom, avoiding caffeine and screens before bed, and managing stress are all evidence-based strategies for better sleep.