Science > How Cold Plunging Effects Sleep

How Cold Plunging Effects Sleep

Last Updated Jan 13, 2024

Cold Plunging and Sleep

Sleep is perhaps the most important element for improving your health – unfortunately, many people struggle with it. There are many ways to improve your sleep, but if you’re looking for a natural way – we recommend cold plunging. In this post, we’ll explore the science behind how cold plunging can positively impact your sleep and provide tips on incorporating this practice into your routine.

Reducing Stress and Anxiety

One of the main reasons people have difficulty falling asleep is due to stress and anxiety. Cold plunging has been shown to help alleviate stress by releasing endorphins, the body’s natural “feel-good” hormones. This release of endorphins can promote relaxation, making it easier for you to fall asleep and stay asleep.

Regulating Body Temperature

Our body temperature naturally decreases in the evening, signaling that it’s time to sleep. Cold plunging can help facilitate this process by lowering your core body temperature, which may contribute to a quicker onset of sleep. Additionally, the rapid cooling and warming of the body can stimulate the production of melatonin, a hormone that regulates the sleep-wake cycle.

Enhancing Sleep Quality

Cold plunging can help improve the quality of your sleep by increasing slow-wave sleep (SWS), which is the deep, restorative stage of sleep. During SWS, the body repairs and regenerates tissue, strengthens the immune system and builds bone and muscle. This restorative stage of sleep is crucial for overall health and well-being.

Improving Circadian Rhythms

Our internal body clock, or circadian rhythm, is responsible for regulating sleep patterns. Cold plunging can help reset and synchronize your circadian rhythm, making it easier to fall asleep and wake up at consistent times. This is particularly beneficial for those with jet lag or irregular sleep schedules.

Tips for Incorporating Cold Plunging into Your Sleep Routine

Timing is Key

To maximize the sleep benefits of cold plunging, aim to practice it in the evening, around one to two hours before your bedtime. This ideal timing will help your body cool down and signal that it’s time to wind down for sleep.

Create a Consistent Routine

Consistency is crucial when incorporating cold plunging into your sleep routine. Aim to practice cold plunging regularly, ideally at the same time each evening, to establish a pattern and reinforce the sleep-promoting effects.

Combine with Relaxation Techniques

For even better sleep results, consider combining cold plunging with other relaxation techniques, such as deep breathing, meditation, or gentle stretching. These practices can help further calm your mind and body, setting the stage for a restful night’s sleep.

Final Thoughts

Jumping in cold water in order to fall asleep may seem counterintuitive, but it works! By reducing stress, regulating body temperature, enhancing sleep quality, and improving circadian rhythms, give cold plunging a try to improve your sleep and wake up feeling refreshed.

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