While there are various remedies and treatments available, some individuals have explored the potential benefits of cold showers in alleviating headache and migraine symptoms. Headaches and migraines are common conditions that afflict many people worldwide. While headaches are characterized by general pain in the head, migraines can be more intense and often accompanied by other symptoms like nausea and sensitivity to light and sound.
Many people use cold to relieve head pain, especially from migraines. A cold shower can constrict blood vessels to reduce pressure in the head, throbbing, and numb the nerves. Thus relief could come from from the cold slowing the speed at which your nerves send pain signals to the brain.
In this article, we will explore exactly how cold showers can help with headaches and migraines. We will cover what cold water exposure does to your body when you have a headache, the potential risks involved, and how in some situations it may be better to use hot or warm water.
7 Ways Cold Showers Can Help Relieve Headaches
Whether it is a tension headache, a cluster headache, or general head pain, cold water exposure has potential benefits that can possibly ease the pain. In this section, we will cover seven of the main ways cold showers work to combat the symptoms of headaches to show how this simple practice can bring relief and promote overall better health.
1. Numbing Effect
Cold has a general numbing effect which can slow nerve signals from nerves in areas of the head providing temporary headache relief. The invigorating effect of cold water on the body can help distract from the pain and offer at least a temporary reprieve.
Cold showers trigger the release of endorphins, the body’s natural painkillers, and mood enhancers. These endorphins can counteract the sensation of pain by binding to opioid receptors, potentially providing relief from headache-related stress and tension.
2. Improves Circulation
The sudden exposure to cold water triggers vasoconstriction of the blood vessels in the head. Vasoconstriction refers to the narrowing of blood vessels, which changes blood flow in complex ways. Cold showers may spike and then lower resting blood pressure over time by improving vascular function.
Vasoconstriction initially raises resistance and pressure, but after leaving the shower, vessels are again dilated which lowers resistance and pressure over time. This can increase oxygenation, or the process of getting oxygen to tissues and cells in the body. Better oxygenation can help with reducing the severity of certain types of headaches.
3. Fights Fatigue
A released adrenaline surge increases alertness and motivation to push through discomfort. This helps combat exhaustion by treating underlying causes like low oxygenation and inflammation. Cold shock promotes deeper inhalations during the gasp response, increasing oxygenation. The push of oxygenated blood through the body optimizes nutrient delivery to energize the mind.
Endorphins also help in the fight against fatigue by reducing pain and anxiety while acting as a mild stimulant. They can lift your mood and help restore normal energy levels which may help you overcome headache-induced depression and mental fatigue.
4. Boosts Dopamine
When the cold water of a shower hits the skin, it activates the sympathetic nervous system, which governs the fight-or-flight response. Research indicates that exposure to cold increases dopamine concentrations in certain regions of the brain involved in motivation and “wanting” behavior. Dopamine helps motivate the body to react to the stressful cold and reinforces behaviors to overcome the stressor.
Dopamine has the ability to both boost mood and decrease stress levels. Since anxiety and emotional strain are common triggers for many types of headaches, dopamine’s stress-relieving effects can aid in headache prevention by counteracting these triggers.
5. Releases Anti-Inflammatory Hormones
The cold temperature of a shower triggers the release of key anti-inflammatory hormones in the body that can provide natural headache relief through multiple physiological means. Cortisol and adrenaline are stimulated by cold water exposure. These hormones work together to reduce swelling in head and neck tissues, relax constricted blood vessels to improve circulation, and decrease pressure related to headaches.
This anti-inflammatory response is orchestrated by the endocrine system. Specifically, cortisol acts at blood vessel walls to reduce inflammation while adrenaline dilates the vessels to increase oxygen flow. This happens while other released hormones – dopamine, endorphins, and norepinephrine – target pain and swelling at nerves and tissues to interrupt the headache onslaught in multiple ways simultaneously.
6. Triggers Lymphatic System
Cold showers stimulate the lymphatic system which is the critical circulatory network that clears away toxins and inflammation. When the lymphatic system is not functioning effectively, toxins and inflammation can build up and cause headaches. Optimized lymphatic drainage boosts circulation in the head and neck area.
The cold causes cycles of vasoconstriction and vasodilation that enhance blood and lymph flow as well as improve oxygen and nutrient delivery. This constriction of lymph vessels, which improves drainage and activates lymph nodes to filter more waste. This helps clears toxins, inflammatory compounds, and excess fluid around head tissues, reducing pressure, and congestion.
7. Promotes Sleep
Cold showers can activate the parasympathetic nervous system, leading to relaxation and reduced stress levels. Lower stress levels can positively impact headaches triggered by tension or anxiety. A release of natural melatonin and dopamine helps induce and regulate sleep.
The resulting decline in core temperature initiates the brain’s sleep-promoting centers in the hypothalamus. A cooler core temperature also slows your metabolism and conserves energy, priming you for sleep. While cold wakes you up in the short term, it enhances the overall drive to sleep and sleep pressure that builds over the course of the day.
To see more about how cold water can help your overall health, see our full article, 15 Benefits of Cold Showers: Fitness, Mood, and Sexual Health.
How Cold Showers Can Help With Migraines
Similar to headaches, some migraine sufferers have reported finding relief from cold showers. While the benefits mentioned above can help with migraines too, migraines can have more complex causes which aren’t fully understood. That said, let’s look at the research showing how cold therapy could specifically help in the case of a migraine.
- Stress Reduction: Stress is believed to be a common migraine trigger, and while it may seem counterintuitive, the cold shock response can actually help to reduce stress. This is because the release of adrenaline and noradrenaline can help to clear your mind and improve your focus.
- Dopamine Increase: Increasing dopamine levels may help to relieve migraine pain. This has been hypothesized from animal studies using dopamine agonists, which are medications that activate the dopamine receptors in the brain. These have been shown to reduce neuronal firing in the trigeminovascular system, which is an area believed to be responsible for some headache pain.
- Increased Oxygenation: The combination of improved breathing, circulation changes, RBC production, and vasoconstriction/dilation all optimize oxygen intake and distribution to alleviate headache triggers like poor oxygenation.
- Helps With Sleep: Both sleep deprivation and overexertions are possible causes of migraines. A systematic review in 2020 looked at 14 studies with 194 participants who used cold water therapy. The findings suggest cold stimulation facilitated sleep initiation, increased slow-wave sleep, improved sleep efficiency, and enhanced subjective quality of sleep overall.
- Testosterone Boost: Another potential benefit is that cold showers can boost testosterone. In a 2009 study, 100 men with chronic migraines were randomly assigned to either receive testosterone replacement therapy or a placebo. The men who received testosterone replacement therapy reported a significant reduction in the frequency and severity of their migraine symptoms.
Risks of Cold Showers for Headaches
Although some people may find relief from cold showers, others may experience increased discomfort. Cold temperatures can cause muscle tension and stiffness for some, which may exacerbate headache symptoms for certain individuals. It is essential to be mindful of individual sensitivities and preferences when considering cold showers as a remedy.
Increase in Blood Pressure
The initial shock of cold exposure causes a spike in blood pressure and heart rate. For those with pre-existing hypertension or heart conditions, this reaction could be dangerous and should be discussed with a doctor.
Decreased Core Temperature
While brief cold showers are safe for most, longer exposures can lower core body temperature to dangerous levels and should be avoided. Signs of hypothermia such as intense shivering, confusion, or drowsiness require immediate warming.
Magnify Chills/Fever
Trying a cold shower when sick is generally safe but the cold does strain the body. When attempting to treat a headache while already battling the flu or infection, getting chilled could make chills and body aches worse.
With caution and moderation, cold showers can be an effective headache remedy. But certain sicknesses and medical conditions may increase the risks. As with any new therapy, it’s wise to consult your healthcare provider first if you have any questions or concerns.
Risks of Cold Showers for Migraines
On the other hand, migraines are complex neurological conditions, and triggers can vary significantly among individuals. While cold showers may benefit some migraine sufferers, others may experience increased pain or trigger a migraine attack due to the shock and stress caused by the cold water.
Here are some key risks and dangers to consider before taking a cold shower for a migraine:
- Aggravating migraines: For people prone to migraines triggered by temperature changes, a super cold shower could potentially bring on an attack or make a migraine worse. Those who are commonly affected by migraines should start with cool but not extremely cold water and monitor how their head feels.
- Risk of fall or injury: Dizziness, balance issues, and blurred vision are common symptoms of migraines. The slick surface of a shower raises the risk of slipping and falling if a migraine impacts your coordination.
- Intracranial pressure effects: There is a small risk that the cold-induced vasoconstriction could increase intracranial pressure in those with conditions like aneurysms or chronic migraine. This could severely worsen headache pain.
When considering the dangers of cold showers for migraines, it’s best to start with cool rather than very cold water and keep showers brief to assess the effects. Discontinue if symptoms worsen or any concerning reactions occur.
How Long of a Cold Shower For Headaches?
For most, 1-5 minutes in a cold shower is enough to feel the possible benefits that provide headaches and migraine help. Even the most cold-tolerant individuals should not exceed 10 minutes of cold water exposure at a time.
Showering until the onset of numbness, noticeable pain relief, or the triggered cold shock response (gasping, increased heart rate) are good clues that you have reached an effective duration. Finishing with 30-60 seconds of a warmer temperature water allows blood to return to extremities and prevents overchilling.
It is good to start conservatively and extend the length of the shower gradually when beginning cold therapy for headaches. Increase the water temperature, or end the shower if headaches worsen or any concerning symptoms develop like dizziness, weakness, or extreme shivering.
Hot Vs. Cold Showers for Headaches and Migraines
Overall, cold water elicits more beneficial vascular, circulatory, neurological, and anti-inflammatory responses that specifically target multiple aspects of headache pain. Cold waters’ combo of vasoconstriction and vasodilation initially reduces pressure and inflammation while boosting circulation. Hot water causes only vasodilation which can aggravate headaches.
Cold stimulates higher releases of natural analgesics like endorphins to block pain signaling, whereas hot only mildly elevates endorphins. Cold optimizes circulation of both blood and lymph, flushing out waste from head tissues, while heat causes superficial blood flow that doesn’t reach deeper areas.
Additionally, the numbing sensation of cold desensitizes pain nerves and distracts the mind, unlike heat which can heighten nerve reactivity. Cold also has direct anti-inflammatory effects by boosting cortisol, adrenaline, and dopamine. In contrast, heat does not reduce inflammation substantially other than the ability to relax muscles and tension, which can bring indirect headache relief.
It’s important to note that individual responses to temperature can vary. While some people find relief from cold showers, others may prefer hot showers for headache and migraine management. Experimenting with both hot and cold showers and observing personal reactions can help determine which option is more effective.
Do Cold Showers Help Hangovers?
Though not always directly related to headaches and migraines, some individuals believe that cold showers can alleviate hangover symptoms. If you wake up feeling rough after a night of drinking, a cold shower may be the last thing you want to try. However, bracing yourself under some cold water can actually provide relief from common hangover symptoms.
The cold water triggers physiological responses in the body that counteract issues like headaches, nausea, fatigue, and dehydration. Specifically, the cold temperature constricts blood vessels which eases head pain and inflammation. This also slows the heartbeat and diverts blood flow to calm nausea and vomiting.
To combat fatigue, the chilling shock of the water jolts the body to spark adrenaline, dopamine, and endorphin production. In short, cold showers leverage the body’s natural reflexes to alleviate the major physical discomforts of a hangover, providing refreshing relief.
For some, a cold shower could make a migraine worse, so it is best to take it slow to see how your body reacts. Starting with a warmer temperature and making it colder gradually is a great cold shower technique that can help you tolerate the shock of a cold shower when hungover. Limiting the length to just a few minutes provides invigorating relief without overdoing it.
Final Thoughts
In summary, cold showers can be a refreshing and invigorating experience, that can be helpful in managing headaches and migraines. The cold temperature triggers physiological responses like vasoconstriction, release of natural pain relievers, reduced inflammation, and improved circulation that can target multiple causes of head pain.
While not universally effective, cold showers are an accessible, drug-free option to try under medical guidance. Start with brief, cool showers rather and monitor your body reactions before increasing the duration or lowering the temperature. Individual sensitivities and triggers must be considered when trying this approach.
Ultimately, a personalized approach to headache and migraine management is recommended, which may include a combination of lifestyle adjustments, medical treatments, and self-care strategies. With the proper precautions, cold hydrotherapy may offer relief when conventional treatments fail to ease difficult headaches and migraine episodes.
