Cold Plunging and Sleep: Is it Effective?

Cold plunging became a popular wellness trend, praised for its potential benefits like reducing muscle soreness, inflammation, and even improving mood. With all the hype around ice baths, you might wonder if a simple cold shower before bed could offer similar benefits, especially for improving sleep. But does a cold shower truly improve your sleep, or is a warm shower the better choice?

Here’s a look at the pros and cons of each temperature to help you decide which might be best for your bedtime routine.

Cold Shower Before Bed – Pros and Cons

Cold showers can be quite a shock to the system. “It’s very stimulating and can increase energy and alertness,” says Josh Stock, a family nurse practitioner and sleep expert. This energizing feeling might not be what you’re aiming for before bedtime.

Cold showers might trigger your body’s fight-or-flight response, releasing adrenaline and cortisol, which can spike your heart rate and prepare you for action—quite the opposite of preparing for sleep. Moreover, your body naturally lowers its core temperature as a signal for sleep, but a cold shower can disrupt this process by forcing blood to your core to keep vital organs warm.

Interestingly, there’s limited research specifically on cold showers before bed. Some small studies, like one involving male cyclists, found no significant impact on sleep quality from a cold shower after exercise.

On the plus side, cold showers might help with inflammation and pain relief, potentially improving sleep quality if pain is an issue. They can also soothe irritated skin, providing a relaxing effect.

Hot Shower Before Bed – Pros and Cons

A warm shower, in contrast, is generally perceived as more relaxing. Warm water dilates your blood vessels, increasing blood flow to your extremities and helping to draw heat away from your core. This leads to a drop in body temperature once you step out of the shower, mimicking your body’s natural pre-sleep temperature drop.

Mentally, a warm shower is soothing and less likely to trigger an adrenaline rush. Research supports this, with studies showing that warm showers or baths before bed can help you fall asleep faster and improve sleep quality. Warm baths, in particular, have been linked to lower blood pressure at bedtime, a sign of relaxation.

Warm water can also help with muscle aches and stiffness, further contributing to better sleep. However, for those with skin conditions like eczema or psoriasis, hot water might cause irritation, so lukewarm showers are recommended.

So, Should You Take a Hot or Cold Shower Before Bed?

Experts generally agree that a warm shower is better for sleep than a cold one. Cold showers can be beneficial, but they’re best reserved for earlier in the day to boost alertness and energy.

Remember, a shower isn’t a mandatory part of a bedtime routine. If you prefer cold showers, there’s no concrete evidence that they will negatively affect your sleep.

Stock advises against overcomplicating your sleep routine. “Focus on a few meaningful and relaxing activities,” she says. Whether or not a shower fits into your routine is up to you.

Tips for an Effective Bedtime Shower

If you decide to include a shower in your nightly routine, shower about an hour before bed to allow your body to cool down. Many people find it relaxing to listen to calming music or a guided meditation during their shower. Find what helps you relax and keep your routine simple and soothing.