Scientific Basis, Experimental Examples, and Drinking Recommendations for Hydrogen Water in Improving Sleep
I. Scientific Basis of Hydrogen Water in Improving Sleep
(1) Antioxidant Effects
During metabolism, the human body generates a large number of free radicals, which attack cells, particularly neuronal cell membranes, thereby disrupting neurotransmitter transmission. This damage can interfere with the nervous system’s normal functioning, ultimately leading to insomnia and other sleep issues. The hydrogen in hydrogen water possesses selective antioxidant properties, effectively neutralizing excessive free radicals and reducing their damage to brain neurons. This helps maintain the structure and function of neurons, ensuring the brain properly processes sleep-related information. For instance, it helps regulate the normal secretion of melatonin by the pineal gland, which assists in adjusting the sleep-wake cycle and improving sleep quality.
(2) Regulation of Nervous System Function
In most cases, excessive sympathetic nervous system activity can lead to insomnia, while parasympathetic nervous system activation promotes sleep. Hydrogen water has been shown to reduce sympathetic nervous system activity during sleep, helping the body enter a relaxed state and ultimately improving sleep quality.
(3) Regulation of Biological Rhythms (Potential Effects)
Although there is no direct evidence proving that hydrogen water can regulate biological rhythms, its antioxidant effects may indirectly support the maintenance of normal biological rhythms, potentially exerting a positive impact on sleep.
II. Experimental Examples of Hydrogen Water in Improving Sleep
(1) 2014 Osaka City University Experiment (Japan)
This study involved 26 healthy participants with an average age of 34.4 years, evenly divided between males and females. The participants were randomly assigned to two groups: one group drank 300cc of hydrogen water (concentration: 0.8–1.2 ppm) in the morning and evening, while the control group drank identical-looking regular water. The study was conducted as a randomized, double-blind trial. After four weeks, sleep quality was assessed using the Pittsburgh Sleep Quality Index (PSQI). The results showed a significant decrease in PSQI scores in the hydrogen water group, indicating improved sleep quality. Additionally, sympathetic nervous system activity during sleep was significantly reduced in this group.
(2) 2017 Osaka City University Experiment (Japan)
This study expanded the participant pool to include individuals aged 20–69. The experimental group drank alkaline hydrogen-rich water, while the control group consumed purified water. Each participant drank 500 ml per day for four weeks. Blood tests, physical assessments, and questionnaires were conducted after the trial. Results showed a significant decrease in the percentage of participants reporting “bad” sleep quality and a notable increase in those reporting “good” sleep quality, demonstrating that drinking alkaline hydrogen-rich water improved sleep quality.
(3) Clinical Trial on Late-Stage Cancer Patients in China
A clinical trial on late-stage cancer patients found that after four weeks of hydrogen therapy, participants experienced significant improvements in fatigue and insomnia symptoms. This suggests that inhaling hydrogen gas can enhance the quality of life and significantly improve sleep.
(4) Obstructive Sleep Apnea (OSA) Model Study
In an animal experiment, 20 male wild-type C57BL/6 mice (8 weeks old) were randomly assigned to receive either intermittent hypoxia (IH) exposure or normal air for 8 weeks. They were further divided into hydrogen-rich water (HRW) and regular water groups. Results showed that IH-exposed mice developed endothelial dysfunction, increased vascular contraction, reduced baseline nitric oxide (NO), increased oxidative stress, and elevated inflammation markers. However, these negative effects were significantly alleviated by hydrogen water treatment, suggesting its potential benefits in mitigating cardiovascular damage and improving sleep quality in OSA.
(5) Human Clinical Trial
A double-blind study involving 31 adult volunteers who consumed 600 ml of hydrogen water daily for four weeks demonstrated that hydrogen water had a positive effect on improving sleep quality.
III. Recommendations for Drinking Hydrogen Water
(1) Drinking Time
- Morning: It is recommended to drink a glass of hydrogen water on an empty stomach in the morning to replenish hydration and boost metabolism, helping the body transition into an optimal state.
- Evening: Drinking hydrogen water 1–2 hours before bedtime may help relax the body and prepare for sleep. However, excessive intake immediately before bed is not recommended, as it may lead to frequent urination, disrupting sleep.
(2) Recommended Daily Intake
- For individuals seeking to improve sleep, a daily intake of 1,500–2,000 ml of hydrogen water is ideal. It is best consumed in multiple smaller portions rather than in one large intake. For example, drinking 500 ml in the morning, afternoon, and evening is a good approach.
- For those with severe insomnia, the intake can be increased gradually as the body adapts, but it is generally advised not to exceed 3,000 ml per day.
(3) Drinking Method
- Sip slowly to allow the hydrogen water to stay in contact with the mouth and digestive tract for better absorption.
- Avoid gulping down large amounts quickly, as this may cause hydrogen gas to escape rapidly, reducing its effectiveness.
IV. Precautions
While hydrogen water may help improve sleep, it should not replace medical diagnosis and treatment. If you suffer from severe sleep issues, it is advisable to seek medical advice promptly.
