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.

Rebound Effect

When considering cold plunge before sleep, it is useful to consider that there are physiological responses that may be detrimental to immediately falling asleep post cold plunge. Although an ice bath does cause a big drop in core body temperature from extreme cold conditions, the ensuing effects are that the body reheats and raises core body temperature as a function of homeostasis.

To negate the effects of the rebound effect of cold plunge raising the core body temperature, it is recommend to practice cold plunge at least few hours prior to bedtime.

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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