Ice Baths for Insomnia: Using Cold Therapy to Improve Sleep Quality

Ice bathing before bed can be significant for some people, helping them sleep better. Cold water temperatures have been shown to stimulate the release of melatonin, the sleep hormone. Further, cold exposure reduces inflammation in your body and promotes relaxation, which can improve sleep quality. Still, it’s worth mentioning that different people react to ice baths differently. Read on to understand why immersing yourself in cold water can improve the quality of your sleep.

Boosting Melatonin Production

Melatonin regulates the sleep cycle by alerting your body that it's time to go to bed. Ice bathing inside the best cold plunge activates the body’s natural response to cold shock, boosting the discharge of melatonin. Cold water exposure stimulates the sympathetic nervous system, prompting your body to discharge norepinephrine, which can eventually result in increased melatonin production. 

Enhancing the Parasympathetic Nervous System

The parasympathetic nervous system is part of the autonomic nervous system, which regulates involuntary bodily functions. Cold therapy can activate the parasympathetic nervous system by triggering the diving reflex, also known as cold shock response. When you 

Immerse yourself in cold water, the parasympathetic nervous system is prompted as a protective procedure to maintain homeostasis and preserve energy. Studies have revealed that ice bathing after a workout can alleviate the decline in parasympathetic activity, improving sleep quality. 

Increasing Slow-Wave Sleep

Slow-wave sleep occurs during the early sleep phases when the body experiences deep relaxation and restoration. Studies have revealed that immersing yourself in an ice bath before bed can positively impact slow-wave sleep. Also known as the deep sleep phase, slow-wave sleep is vital for cognitive function and overall health.

During this sleep phase, your body experiences rejuvenation and repair. By lowering your body temperature through exposure to cold water, your body can relax and transition into the slow-wave sleep phase easily. This can result in enhanced sleep quality and general well-being. 

Maximizing the Benefits of Cold Therapy for Better Sleep

Are you considering incorporating ice baths into your sleep improvement regimen? Here are tips to help you achieve optimal cold therapy benefits. 

·       Take Short Ice Bathing Sessions

A short cold water exposure session goes a long way. You don’t need to spend hours inside your cold plunge tub to improve the quality of your sleep. Ice bathing for a few minutes is enough to lower your body temperature and help you sleep better. 

Schedule Your Ice Bath Accordingly

Experiment with different timings to discover what works for you. However, experts say ice bathing 1-2 hours before bed can be more effective than immersing yourself in cold ware immediately before bed.

Understanding the impact of cold water exposure on your body helps determine the duration of your ice bathing session. Remember, ice baths can revitalize you, increasing stress hormones and adrenaline levels, which keeps you more alert. This explains why you should not take an ice bath immediately before bed.

Still, cold water exposure can support relaxation and better sleep, especially when scheduled correctly. As a result, it’s important to allow your body to transition into a relaxation state once the adrenaline has resumed normal levels. During this phase, anxiety and stress levels are usually at their lowest levels, allowing you to sleep better. 

·       Regulate the Temperature in Your Bedroom

Ensure the temperature in your bedroom is cold enough. Moving from your ice bathing session into a warm room can disrupt the positive impact of cold water exposure on your sleep quality. The recommended temperature in your bedroom should be 15-20°C for comfortable sleep.  

Other Methods to Help You Sleep Better

 Ice bathing can improve sleep quality. However, as seen below, you can incorporate complementary methods to achieve optimal sleep quality. 

·       Limit Screen Time

To improve your sleep quality, you must reduce the hours spent in front of your computer, phone, or television. Studies show that the average person spends approximately 7 hours in front of a screen, which can affect how you sleep. Constant exposure to the blue light emitted by phones, laptops, or television can interfere with melatonin production. Stay off the screen at least one hour before sleep and an hour after waking up. 

·       Watch Your Diet

The food you eat can affect your sleep quality. Avoid fast food, heavy meals, alcohol, and caffeine before bedtime, as they can disrupt your sleep cycle. Instead, eat light, easy-to-digest snacks. Eat your dinner at least two to four hours before bed to give your body adequate time to digest the food. Consuming sleep-friendly tryptophan foods such as nuts, bananas, and turkey can promote relaxation while facilitating the discharge of sleep-prompting neurotransmitters. 

·       Engage in Physical Activity

Regular workouts can improve the quality of your sleep and overall health. Incorporating regular exercise across the day can reduce anxiety, stress, and restlessness, helping you unwind and sleep better at night. Avoid working out immediately before bed, as doing so can stimulate adrenaline production, making it hard to sleep. 

·       Practice Mindfulness

Practicing mindfulness can improve sleep quality in today’s chaotic and fast-paced world. Deep breathing exercises before bed help you determine how to organize your thoughts, slow down your brain, and get a restful sleep. Meditating enables you to focus on the present while developing a sense of calmness to improve your sleep experience.

·       Adopt Natural Sleep Aids

Sleep aids come in different forms, such as oils, tablets, liquids, or supplements. Over-the-counter sleeping aids are easily accessible, affordable, and have fewer side effects. Always consult your medical practitioner before incorporating a sleeping aid into your sleep management routine. Some sleeping aids you can consider include:

Lavender

Lavender is usually used as an essential oil in aromatherapy. You can either apply it to your skin or inhale it. Aromatherapy has been found to provide various health benefits and improve sleep quality. A study to establish the impact of lavender on sleep revealed that exposure to lavender oil before bed significantly improved sleep quality in people using it than those who didn’t use it. It is worth mentioning that essential oils are not regulated. 

Valerian Root

Sleep problems are usually associated with various conditions, such as dementia, depression, and anxiety. A review based on 60 studies revealed that extracts of the valerian root could be effective in managing insomnia resulting from psychiatric conditions like depression and anxiety. 

Magnesium

People with magnesium deficiency usually struggle with insomnia and fatigue. Studies have revealed that magnesium supplements can enhance sleep quality, especially in people with inadequate magnesium. A study published in 2021 showed that magnesium improved insomnia symptoms in older people. Include magnesium-rich foods, such as soymilk, spinach, black beans, peanuts, cashews, and almonds. 

Glycine

Glycine is an amino acid naturally produced in the body. It is found in peanuts, seeds, turkey, and chicken. It works as a neurotransmitter, anti-inflammatory, and anti-oxidant. A study on individuals who took three grams of glycine before bed reported less daytime sleepiness and fatigue. Further, they fell asleep faster. 

Chamomile

Chamomile, an aromatherapy oil, has been found to help improve sleep quality. Traditionally, chamomile reduces anxiety and muscle tension, which can help induce sleep. A warm cup of chamomile tea before bed can help you sleep better.

Finally

Recently, ice baths have gained popularity for promoting better sleep. Cold water exposure can stimulate the production of melatonin, the sleep hormone, promoting relaxation and improving sleep quality. By boosting slow-wave sleep and activating the parasympathetic nervous system, ice bathing gives you deep rest and rejuvenates you. You can adopt complementary methods to maximize the benefits of ice baths on sleep quality.