Taking a shower before bed is a common part of many people’s nightly routine, but have you ever considered turning down the temperature and indulging in a cold shower? While the idea may sound daunting at first, a cold shower before bed has seven amazing benefits for your sleep, recovery, and overall health.
A cold shower before bed may initially increase alertness, but it can also promote better sleep through released natural hormones. Cold water cools the body, is essential for restful sleep, and triggers melatonin and dopamine release, aiding relaxation and mood. It also releases endorphins and norepinephrine, providing pain relief.
This does not mean a cold shower before bed is for everyone or even the optimal time to take one. In this article, we will more deeply explore these proposed benefits of cold showers before bed, consider the risks, and explore how to decide if it is better to take a cold shower in the morning or evening.
7 Benefits of Cold Showers Before Bed
Cold showers have been scientifically proven to offer several health benefits, and ongoing research continues to support these claims.
Let’s explore seven specific ways in which cold showers can directly contribute to better sleep when taken in the evening before bed.
1. Improved Sleep Quality
Cold showers can improve sleep quality by lowering the body’s core temperature, which can help promote relaxation and sleepiness. When the body is exposed to cold water, blood vessels constrict, reducing blood flow to the skin and other peripheral areas of the body.
This causes the body’s core temperature to drop, which can help induce sleep and improve sleep quality. The lowering of your core temperature via a cold shower releases extra melatonin, which is a natural hormone that signals to the brain it is time to sleep.
The human body naturally needs to lower its temperature to help the brain know it is time to transition to sleep. This can be especially beneficial in a hot climate, where the brief cold water shock turns into a refreshing cool-down before bed.
2. Boosts the Immune System
The shock of cold water can spark your lymphatic system, the part of your immune system that helps fight disease and rid your body of toxins. The blood becomes nutrient and oxygen-rich as a result of vasoconstriction, or the tightening of blood vessels.
A cold blast can stimulate the production of white blood cells, or leukocytes, to help further detect and counteract disease. These benefits, combined with the increased blood flow, will work to give the old immune system a friendly nudge before bed.
3. Helps Fight Depression
Research shows that cold showers can help fight depression by releasing several different mood-boosting hormones: Endorphins, Dopamine, and Norepinephrine.
Endorphins are a “feel good” hormone that can act not only can help with pain but also stimulate the production of Gamma-Aminobutyric acid (GABA) and Dopamine. GABA is important as it is the major inhibitory neurotransmitter that helps calm the brain and nervous system.
Lower levels of dopamine mean less motivation and excitement, as it critical neurotransmitter that helps with many functions in the brain. Therefore, a blast of cold is a quick way to get a well-earned natural boost of dopamine and feel better.
Norepinephrine, or Noradrenaline, can help reduce anxiety by helping to regulate dopamine and serotonin. This norepinephrine is released in response to the stress of the cold and can help your mood by making you more alert and focused.
4. Helps Prevent Dry Skin
Choosing to avoid hot water eliminates the skin-drying effects that come from the heat of the water. The warmer the water, the more likely it is to remove natural oils from the skin, which can result in dehydrated itchy skin.
Colder water increases blood circulation while also boosting collagen and hyaluronic acid production. More nutrients from the increased blood flow and both collagen and hyaluronic acid help to retain moisture.
This does not mean you should avoid warmer water altogether, as hot water is more efficient at getting you clean. Hot water opens pores for a better cleanse, while cold water closes pores.
5. Reduces Swelling & Inflammation
Cold helps reduce swelling and inflammation in a variety of ways which may be enough to help to fall asleep in peace and can also help with recovery. The cold naturally constricts blood vessels which makes blow flow more swiftly through your body.
Any form of stress initially results in the release of cortisol, which is a strong anti-inflammatory hormone that causes the liver to produce more glucose. Delivering glucose to cells and organs ensures an energy source is readily available, which reduces the stress on them.
6. Pain Relief
Naturally, as swelling and inflammation are reduced, lowered pressure on muscles, joints, and nerves, in general, will reduce pain. At a low enough temperature, nerve endings are also temporarily numbed.
Most notably, endorphins, also known as endogenous morphine, are released to bind to opioid receptors which provide pain relief and euphoric effects.
A study conducted at the Ankara Training and Research Hospital entitled “Cold Therapy in Migraine Patients: Open-label, Non-controlled, Pilot Study” investigated 28 migraine patients who used cold therapy during two migraine attacks. The results showed that cold application alone was effective in approximately 50% of the patients, leading to a significant reduction in headache severity.
Those that suffer from these ailments regularly know that anything that can help is worth trying.
7. Increases Alertness
While this may seem like the last thing you want if you are trying to go to bed, it can help in some cases. Sometimes a shower may not be the last task you need to accomplish for the evening.
A cold shower can give you a little energy and awareness while you complete your final items of business before bed. In fact, some people find they can dry off, hop right into bed and quickly drift into sleep after a cold shower.
The alertness mainly effect comes from the noradrenaline associated with the fight or flight response of the cold shower shock. However, the increased circulation and temporary raising of blood pressure also help get you going.
Is It Bad to Take a Cold Shower at Night?
While a cold shower before bed can help in many ways, taking one at night is not for everyone. Knowing the benefits of a cold shower at night helps, but let’s look at what you should consider as possible negative effects as well as times you will want to avoid it.
1. Discomfort and Sleep Disruption
Cold showers can be uncomfortable, especially if you’re not accustomed to regular exposure to cold water. The shock of cold water can disrupt your sleep if you find it difficult to relax after the shower.
The main initial side effect is shivering, which is a natural but sometimes uncomfortable side effect of the cold. It’s important to gauge your own tolerance and assess if cold showers negatively impact your ability to fall asleep or stay asleep comfortably.
2. Increased Heart Rate and Blood Pressure
Cold water exposure can cause a temporary increase in heart rate and blood pressure as your body tries to regulate its temperature. While this effect is generally mild and temporary, individuals with cardiovascular conditions or hypertension should be cautious and consult with a healthcare professional before incorporating cold showers into their bedtime routine.
When is it Bad to Take a Cold Shower At Night?
After considering the risks, it should be clear that cold showers are not for everyone, even though they can be helpful.
Here are a few examples of when you might not want to try taking a cold shower at night or before bed:
- Medical Conditions: If you have certain health conditions, especially those affecting the immune system, heart, or lungs, your body may not kindly welcome the shock or increased blood pressure. Consulting a doctor is always recommended before adding a cold shower to a daily or nightly routine.
- When You Are Sick: While there is evidence to support that cold water exposure can boost the immune system and help prevent sickness, it may worsen symptoms for those already sick.
- First-Time Taking a Cold Shower: For those trying cold showers for the first time, taking one before bed may not be the best choice. Due to the possibility of the disruption of sleep, it is better to try it in the morning to test how your individual body reacts.
Best Duration of Cold Shower Before Bed
The best duration for taking a cold shower before bed can vary from person to person, as it depends on the individual’s health and tolerance to cold water. However, the general goal is to work up to take a cold shower for about 3 to 5 minutes max.
When it comes to determining the ideal duration for your morning cold showers, it’s essential to consider your personal tolerance to cold temperatures. To get started, gradually decrease the water temperature and increase the time you spend under the cold water.
Observe how your body reacts during this process and find the perfect balance where you feel rejuvenated without any discomfort or shivering. Keep in mind that your tolerance may improve over time, so don’t get discouraged if you can only handle a short duration initially.
Here are a few things to consider when determining the best possible length of a cold shower before bed:
- Focus on Desired Effects: The duration of your cold shower can impact the benefits you experience. For instance, spending a few minutes under cold water can help lower your core body temperature, signaling to your body that it’s time to wind down for sleep. Cold showers before bed are known to improve sleep quality, reduce stress, and promote relaxation.
- Customize According to Your Schedule: Take into account your evening routine and time constraints. If you have limited time before bedtime, even a short one- to two-minute cold shower can provide some benefits. On days when you have more time, you can gradually extend the duration to see how it affects your overall well-being.
- Experiment and Make Adjustments: Remember that determining the best duration for your cold shower before bed may involve some trial and error. Don’t be discouraged if you don’t find the perfect duration right away. Be open to making adjustments as needed to create a routine that suits your preferences and yields the desired effects.
Cold Shower Nighttime Routine
As with any new change to a routine, it may take some time to adjust to a cold shower at night.
Here is a great way to feel the benefits of a nighttime cold shower while minimizing the potential risks:
- Gradually turn down the temperature. Start with warm water and then slowly turn it down until it’s as cold as you can tolerate.
- Stay in the cold water for 2-3 minutes. This is long enough to get the benefits of cold exposure without increasing the chances of the risks.
- Thoroughly dry off and wind down. You may feel a little chilly at first, but you should start to feel warmer and more relaxed within a few minutes.
How Long Before Bed Should I Take a Cold Shower?
As the shock of cold water will spark adrenaline, release endorphins, and increase your heart rate, it is best not to take a cold shower immediately before bed. However, you still may reap the benefits of a cold shower in the evening by simply taking the shower a30 min to 1 hour before bed.
This will be ideal for those who work out or get home from work late, take a cold shower to refresh, and then complete the rest of their nighttime care routine before bed. That said, there is no exact set time that the beneficial effects will last for every person.
More research is needed, and it is still best to try it out for yourself to find out what works best for you. If you have no trouble winding down before bed, the sooner you prepare for bed after the shower the better.
Is a Cold Shower Better in the Morning or at Night?
After considering the benefits and the risks of a cold shower before bed, what about a morning cold shower after waking? Which is a better choice?
The bottom line is that some people prefer a cold shower in the morning, and some prefer one in the evening. As there are benefits and risks for either time of the day, you will need to see how your own body reacts.
The best way to decide on taking a cold shower in the morning or evening is to first consider your daily routine and what will benefit you most personally. For example, many rely on the impact of cold water to wake them, while others can’t even bear the thought of taking a cold shower early.
In the end, if you don’t need to choose between showering in the morning or evening, you can always take a brisk shower twice a day. However, most people prefer taking a cold shower after waking up or a morning workout.
Is it Better to Take a Cold or Hot Shower Before Bed?
A warm or hot shower before bed can have several benefits for relaxation and sleep. The warmth increases body temperature which helps with muscle relaxation and tension reduction, both of which can make it easier to fall asleep. Additionally, warm water can also have a calming effect on the mind, reducing stress and anxiety levels before bedtime.
On the other hand, cold showers can have a stimulating effect due to the abrupt change in body temperature. While they might not be as conducive to helping you fall asleep as soon after, some people prefer cold showers before bed, especially during hot weather, as they can help the body and promote comfort during sleep.
Both hot and cold showers release similar chemicals that can aid in relaxation, but there are a few key differences. Hot showers initially lower blood pressure and will help open the pores for a deeper clean. Cold showers initially raise blood pressure but better help close pores and hydrate the skin.
As cold showers are better at producing alertness, it is safe to say people prefer cold showers in the morning, and a hot or warm shower before bed. If you don’t think it is necessary or want to shower twice daily, you can take contrast showers, which is alternating from hot to cold to get the benefits of both.
Final Thoughts
To summarize, cold showers can have many beneficial effects before bed and can be great once you know both the risks and how your own body generally reacts to cold exposure.
Not only that, but you can also enjoy the benefits of both during the same shower. Many experts say the healthiest way to get clean is to use the power of both hot and cold water in the same washing session.
You can use warm water first to open the pores and cleanse with the help of your soap. Then you can finish off with a cold blast to help close your pores and fight the dryness caused by the hot water.
Using the powerful combination of both hot and cold can help you get to bed knowing you’re clean, as well as avoiding that dry and itchy feeling. Also, if you are concerned about washing your hair with hot or cold water, know that the same principles apply, and both hot and cold work excellent in their own way.