Cold Therapy Before Bed - Can Ice Baths Improve Sleep?

11 Feb

ice bath sleep benefits cold plunge — Cold therapy sleep benefits

There’s a whole lot of ice bath benefits being shared around the world with its growing popularity, almost entering mainstream status now with the likes of Joe Rogan, Andrew Huberman, Wim Hof and other celebrities like Russel Brand sharing their love of cold plunge.

As sleep issues like insomnia and sleep apnoea are among the most common reasons people have poor sleep, many are wondering if there are benefits of ice baths for sleep.

Having explored the multitude of other ice bath benefits relating to mental health, weight loss, exercise recovery and brain health, there is definitely a carry over effect of cold therapy being beneficial for improving sleep and preparing the body for rest.

While many people love taking a hot shower before bed to relax, in this article we will take a look at how a cold shower or ice bath might be a good swap for getting a better sleep with the pros and cons of cold therapy for sleep quality.

Decreasing Body Temperature

It is well known in sleep science that a trigger for a fast transition to sleep is a decrease in body temperature. Temperature, light and sleep hormones are some of the big factors in getting to sleep fast and staying asleep. When you take a cold shower submerge the body in an ice bath tub for a few minutes your body temperature will dramatically decrease. This decrease in body temperature also releases beneficial hormones like melatonin, which can be beneficial for a good sleep, according to research.

Melatonin not only helps initiate sleep but also regulates the sleep-wake cycle, ensuring a deeper and more restful sleep. Additionally, the cold exposure can reduce inflammation and stress levels, further promoting relaxation and preparing the body for rest. Incorporating this practice into a nightly routine can significantly improve sleep quality and overall well-being.

Another important factor is light exposure. Blue light, emitted by screens and artificial lighting, can suppress melatonin production, making it harder to fall asleep. Reducing screen time before bed and using dim, warm lighting can help mitigate this effect. Alternatively, wearing blue light-blocking glasses in the evening can also support the natural production of melatonin, aiding in the sleep process.

Moreover, establishing a consistent sleep schedule is crucial. Going to bed and waking up at the same time each day helps regulate the body’s internal clock, known as the circadian rhythm. This regularity reinforces the body’s natural sleep-wake cycle, making it easier to fall asleep quickly and wake up feeling refreshed. Pairing this with a cool, dark, and quiet sleeping environment can create the optimal conditions for restful sleep.

Physical activity and diet also play significant roles in sleep quality. Regular exercise can help tire the body and promote deeper sleep, but it's best to avoid vigorous workouts close to bedtime as they can be stimulating. Similarly, what you eat and drink can impact sleep. Consuming caffeine or heavy meals late in the day can interfere with falling asleep, while foods rich in magnesium, tryptophan, and melatonin, such as nuts, seeds, and cherries, can support sleep.

Incorporating mindfulness and relaxation techniques into your evening routine can further enhance your ability to fall asleep quickly. Practices like meditation, deep breathing, or gentle yoga can help calm the mind and reduce stress, making it easier to transition into sleep. These techniques can be particularly effective when combined with the temperature-lowering strategies, creating a comprehensive approach to improving sleep quality.

Rebound Effect

To negate the effects of the rebound effect of cold plunge raising the core body temperature, it is recommended to practice cold plunge at least a few hours prior to bedtime. Allowing this buffer time enables the body to go through its natural reheating process and then gradually return to a lower, more sleep-conducive temperature. This timing ensures that the initial cooling benefits are maximized without the interference of the subsequent warming phase, creating a more favorable condition for falling asleep.

Furthermore, engaging in relaxing activities post cold plunge can help ease the transition to sleep. Gentle stretching, meditation, or reading in a dimly lit environment can facilitate the body’s cooling down process and promote relaxation. Avoiding stimulating activities and bright lights during this period is crucial, as they can counteract the calming effects and interfere with melatonin production.

It's also beneficial to consider the overall environment and routine leading up to bedtime. Creating a sleep-friendly atmosphere in the bedroom, such as keeping the room cool, dark, and quiet, can complement the effects of the cold plunge. Using breathable, comfortable bedding and setting a consistent sleep schedule are additional factors that can enhance the overall quality of sleep.

Hydration plays a role too. After a cold plunge, the body may experience fluid shifts and a need for rehydration. Drinking a warm, non-caffeinated beverage, such as herbal tea, can aid in relaxation and help restore hydration levels without causing a significant rise in core body temperature.

Lastly, it's important to listen to your body and adjust your routine based on how you feel. While cold plunges can be beneficial for many, individual responses can vary. Monitoring your sleep patterns and making necessary adjustments to your pre-sleep activities can ensure that you’re optimizing your approach for the best possible rest. Consulting with a healthcare professional can also provide personalized insights and recommendations, particularly if you have any underlying health conditions or concerns.

Is Cold Therapy Good For Sleep?

The science on cold therapy benefits for sleep are inconclusive at this time. Cold therapy is known to produce a spike in cortisol, which in some studies has been linked to poor sleep. The fact that cold plunge can cause an increase in alertness and focus due to the dramatic increases in norepinephrine, adrenaline and other hormones, may make it unsuitable to practice very close to sleep.

It has been shown, however, that post exercise cold water immersion does affect base levels of melatonin which is a key hormone for sleep. Based on this knowledge, and the fact that cold therapy has been shown to shift the body from a sympathetic to a parasympathetic, rest and digest state, it would be useful to assume that if you are practicing ice baths in the evening it would be best to do so at least 1 or 2 hours prior to sleep.

Having experienced the benefits of cold exposure for reducing stress and promoting relaxation, it really becomes a case of the lesser of two evils. Although cold plunge may produce a rebound effect in body temperature as the body reheats, the reduction in stress levels and slowing of the heart rate could be enough to calm the body and mind in preparation for sleep.

The verdict: self-experiment and see if it works for you. I have found very good effects on sleep from pairing a morning cold exposure routine with other sleep supplements like L-Theanine and the sleep stack from Momentous supplements.

What About Contrast Therapy?

Contrast therapy is another common way for people to incorporate a cold plunge practice into their recovery routine, and there a loads of anecdotal reports that point to contrast therapy benefits for sleep.

Contrast therapy is the practice of switching between bouts of cold exposure in an ice bath and heat exposure from a sauna. A common contrast therapy protocol is 15 minutes of sauna, followed by 2-3 minutes of cold plunge, repeated 3-4 rounds.

Contrast therapy has extremely powerful relaxation benefits. Physiologically, contrast therapy causes the body to experience periods of vasodilation from sauna, then vasoconstriction from ice baths. This process can have positive effects on altering pain signals which can bring relief from sore muscles, chronic pain symptoms and can also help to flush lymph fluid efficiently through the body which may be beneficial following exercise to reduce inflammation and swelling.

The use of contrast therapy for sleep is said to reduce pain, increase relaxation and again cause shifts in nervous state that would be helpful for a good night’s sleep.

Conclusion on Ice Baths For Sleep

The verdict on ice baths for sleep is that, yes, a cold plunge or cold shower can help shift the body from a state of stress into a more relaxed, parasympathetic state, being beneficial for sleep. Although it is true that ice baths reduce body temperature, which could be seen as favourable goal considering a reduction in body temperature is a key trigger for transitioning to sleep, it should be remembered that taking an ice bath or cold shower too close to bed time can produce a rebound effect as the body reheats naturally.

While we do recommend a cold plunge before bed, it is ideal to do so at least 1-2 hours before bed so that the body temperature can level out and the benefits of shifting the body into a rest and digest state has taken effect.

Please remember, if you have genuine issues surrounding sleep, it is important to consult a medical professional, this advice is purely for informational and educational purposes.

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