Taking cold showers in the morning has become increasingly popular in recent years and for good reason. The practice offers a multitude of benefits, ranging from physical to mental health improvements.
By exposing the body to the shock of cold water, you can trigger a range of positive physiological responses that help to kick-start your day.
When you take a cold shower first thing in the morning, your body is forced to adapt to a sudden change in temperature. This can lead to an increased metabolic rate, improved circulation, and a strengthened immune system.
Additionally, morning cold showers have been found to potentially alleviate symptoms of depression and anxiety, making them an excellent choice for starting your day on a positive note.
Key Takeaways
- Morning cold showers can boost your immune system and increase your metabolism
- Cold water exposure may help to alleviate symptoms of depression and anxiety
- Determining the ideal shower duration and routine can maximize the benefits of this practice.
Benefits of Morning Cold Showers
1. Increased Alertness and Wakefulness
Starting your day with a cold shower can instantly increase your alertness and wakefulness. By exposing your body to cold water, you stimulate your nervous system, which in turn increases your heart rate and alerts your brain.
A study on the effect of cold water therapy on the brain shows that taking a short dip in cold water can make you feel more upbeat and awake[1]. In the study they used a special brain scan to see how people’s moods and brain connections changed after being in cold water for 5 minutes. The results showed that people felt more alert and attentive, which means a quick cold shower can help you wake up and feel more focused .
2. Improved Circulation and Blood Flow
When you immerse yourself in cold water, your blood vessels naturally constrict in response.
This constriction helps to enhance circulation throughout your body, promoting better blood flow to your organs and muscles.
Improved circulation can support a healthier immune system, lower risks for heart disease, and aid in faster recovery after exercise.
3. Boosted Metabolism for All-Day Energy
Cold showers have been shown to activate your body’s brown fat, which helps to generate heat and increase metabolic rate.
One study in particular found that cold water exposure can increase your body’s metabolism up to 350%[2]. This happens because the cold water makes your heart rate go up and also raises the levels of certain chemicals in your blood that help break down fat.
By boosting your metabolism, you may benefit from higher levels of energy throughout the day. This added energy can improve your performance in daily tasks and physical activities.
4. Enhanced Mood and Stress Resilience
Research from the Behavioral and Brain Functions journal suggests that cold water therapy can provide a boost in endorphins, which are natural mood enhancers. The study found that exposure to cold can temporarily increase the levels of beta-endorphin in the blood[3].
This increase in endorphins, along with a rise in metabolic rate, could help reduce fatigue and muscle pain, potentially leading to improved stress resilience and overall mood.
Additionally, the shock from the cold water can help you build resilience when faced with stress. By incorporating cold showers into your morning routine, you can better manage stress throughout the day.
5. Improved Focus and Mental Clarity
The immediate increase in alertness from a cold shower can also contribute to improved focus and mental clarity. This comes from the combination of adrenaline and other boosted chemicals like endorphins.
Cold showers can help clear away any grogginess or brain fog you may experience during the morning, allowing you to tackle your day with a clear mind.
6. Combats Depression
Cold showers have been suggested as a potential treatment for depression[4] due to their ability to stimulate the production of mood-boosting neurotransmitters such as noradrenaline.
The cold shock is proposed to send an overwhelming amount of electrical impulses from peripheral nerve endings to the brain, which could result in an anti-depressive effect. The anti-depressive idea is also supported by the fact that those who practice cold exposure report a significant analgesic, or pain relieving, effect.
7. Reduces Muscle Soreness
Athletes often use cold showers or ice baths to enhance their recovery process and maintain peak performance. Even if you simply exercise regularly, you may experience muscle soreness from time to time.
Cold showers can help alleviate musle soreness by reducing inflammation and improving blood flow to your muscles, promoting faster recovery and healing. A research review from 2016 took the data from nine studies that shows that cold water therapy is at least slightly better than passive recovery at reducing muscle soreness[5].
Risks of Early Morning Showers
Potential Cold Shock for Some Individuals
While many people find morning cold showers invigorating and beneficial, it is essential to be aware that they can also cause a shock to the system for some individuals.
When you expose your body to cold water, especially in the early morning hours, it can cause your breathing to become rapid and shallow. This response is natural as your body tries to warm itself up, but it can be alarming for some individuals, particularly if you’re not used to it.
If you’re new to cold showers, consider starting with a lukewarm shower and gradually reducing the temperature over time. This will allow your body to acclimate to the colder temperatures and help prevent any potential shock to your system.
Precautions for People With Certain Health Conditions
It is crucial to take extra precautions if you have certain health conditions. Cold showers can potentially exacerbate symptoms for individuals with asthma, Raynaud’s disease, heart problems, or compromised immune systems.
If you have any of these conditions, it is essential to consult with your healthcare provider before making any drastic changes to your morning routine, including taking cold showers.
- Asthma: Cold air or water can trigger asthma symptoms in some individuals. If you experience any difficulty breathing, tightness in your chest, or wheezing, stop the shower and seek medical assistance if necessary.
- Raynaud’s disease: This condition causes blood vessels in the fingers and toes to constrict when exposed to cold. Cold showers may worsen the symptoms of Raynaud’s disease, and for those with the condition, it is better to opt for a warm shower.
- Heart conditions: Sudden exposure to cold water can increase your heart rate and blood pressure, which may not be ideal for people with pre-existing heart issues. Consult with your healthcare provider before trying cold showers. See
- Compromised immune systems: People with compromised immune systems should be cautious when taking cold showers, as they may be more susceptible to catching a cold or developing other complications due to the stress placed on the body.
For a closer look at the safety and what to precautions to consider, see our full guide on the risks of cold showers.
Best Duration for Morning Showers
If you want to maximize the benefits of your cold shower in the shortest amount of time, aim to stay in the cold for between 3 – 5 minutes.
While shorter and longer cold showers still provide benefits, this is the sweet spot in regards to the best bang for your buck. That being said, there are some other things to take into consideration when choosing a shower duration.
Individual Tolerance
When determining the best duration for your morning cold showers, it’s important to consider your individual tolerance to cold temperatures. Start by gradually reducing the water temperature and increasing the time spent under the cold water.
Observe how your body reacts and find the sweet spot where you feel invigorated without experiencing discomfort or shivering. Remember that your tolerance can improve over time, so don’t be discouraged if at first you can only manage a short duration.
Desired Effects
The benefits of cold showers vary, but some of the most commonly reported effects include improved circulation, reduced stress, increased alertness, and improved skin and hair health.
To maximize these benefits, you should try to stay under the cold water for at least a few minutes. However, it’s essential to listen to your body and not push yourself too much.
Gradually working up to longer durations can help you enjoy the desired effects without causing harm to your body.
Time Constraints
In today’s busy world, time constraints are often a factor when it comes to morning routines. However, don’t let this discourage you from incorporating a cold shower into your day. Even a brief one- to two-minute cold shower can still provide some benefits and get your day off to a refreshing start.
As you become more accustomed to cold showers and their impact on your schedule, you can experiment with longer durations to find the perfect balance between time and desired effects.
Duration can play a huge role in the benefits you receive from cold water exposure. For a deeper dive, check out our guide on how duration affects cold showers.
Morning Shower Routine
Preparing Your Mind and Body for a Cold Shower
Before taking a cold shower, it’s important to mentally prepare yourself. Accepting the chill can make your experience more enjoyable.
Start by taking a few deep breaths to calm your body and mind. Stretching your muscles before stepping under the cold water can also help to increase blood flow and decrease the shock to your system.
Step-By-Step Guide for a Refreshing Morning Cold Shower
- Begin with lukewarm water before slowly turning the temperature down. This will allow your body to adjust to the cold sensation gradually.
- Focus on your breath while under the cold water. Slow, deep breaths can help regulate your body’s response to the cold and prevent hyperventilation.
- Allow the cold water to hit your chest, back, and extremities first, then move to immerse your head and face. This method reduces the initial shock and helps your body adapt to the temperature change.
- Limit your cold shower duration to 2-5 minutes. This is enough time to reap the benefits without putting your body under too much stress.
Gradual Temperature Changes
It is important to gradually adjust the water temperature rather than immediately switching from hot to cold. This gradual change helps with blood vessel constriction and dilation, reducing the risk of injury or discomfort.
Start with a comfortable water temperature and slowly adjust it to a colder setting.
Over time, you may find that your tolerance to cold showers increases, allowing you to enjoy even cooler temperatures.
Post-shower Morning Rituals to Maximize Benefits
- Dry brushing: Before putting on clothes, consider brushing your skin with a dry brush. This practice helps to remove dead skin cells, improve circulation, and stimulate the lymphatic system.
- Moisturize: Cold showers can strip your skin of natural oils. Apply a nourishing body lotion or oil after pat-drying your body to lock in moisture and prevent dryness.
- Warm-up: Engage in some light exercise or stretching after your shower to encourage blood flow and help your body return to its normal temperature.
By incorporating a cold shower into your morning routine, you can experience increased alertness, improved circulation, and a boost to your overall well-being. Remember to start slow, adjust gradually, and listen to your body as you develop your cold shower practice.
Are Cold Showers Better in the Morning or Before Bed?
Cold showers can be seen as a refreshing ritual for many people, regardless of the time of day. However, you might be wondering whether taking a cold shower in the morning or before bed is a better option for reaping the most benefits. Here, we will discuss the advantages of both timings and take into consideration personal preferences in order to determine the optimal time for your cold shower regimen.
There are several health benefits associated with cold showers before bed. One of the most significant is the potential to improve sleep quality. Cold showers help to lower your core body temperature, which can make falling asleep faster and more comfortable. Additionally, a cold shower before bed can help the body relax and reduce stress levels.
Furthermore, it can assist in cooling down your body after a long day, especially if you spend most of the day in a hot environment or engage in intense physical activity.
On the other hand, taking a cold shower in the morning offers different advantages. Morning cold showers can help you wake up and feel alert, as the cold water invigorates the body and boosts circulation. This can improve your mental focus and overall productivity throughout the day. Moreover, cold showers in the morning can initiate the release of endorphins, acting as a natural mood booster to help start your day on a positive note.
Personal preferences certainly play a role in determining the best time to take cold showers. Some individuals may find that an evening cold shower, which emphasizes relaxation and winding down, is more appealing. While others might prefer the energizing and vitalizing effects of a morning cold shower. It is essential to consider factors such as your lifestyle, daily routine, and personal preferences when deciding on the optimal timing for your cold showers.
Overall, both morning and evening cold showers provide an array of benefits. The optimal timing for cold showers largely depends on your personal preferences, lifestyle, and specific health goals. Experiment with your cold shower timing and observe how your body responds to them, as this will help you gauge which option works better for you.
Final Thoughts
Taking a cold shower in the morning is more than just a wake-up call for your body—it’s a powerful, natural tool for enhancing various aspects of your health. From boosting your metabolism and immunity, increasing alertness, reducing depression symptoms, to improving circulation, the benefits of cold showers are vast and varied.
However, it’s important to approach this practice with caution, especially if you’re new to it or have certain health conditions. Gradual temperature changes and the right duration can help you adapt and maximize the benefits.
Whether you opt for a cold shower in the morning or before bed really depends on your personal preferences and lifestyle. Each offers unique advantages and can cater to different needs—whether you need a kickstart to your day or a soothing ritual to aid sleep.
Experiment, observe, and adjust based on your personal experience to make the most of this invigorating habit. Remember, the goal is to find a balance that leaves you feeling refreshed, energized, and ready to tackle your day.
So, the next time you step into the shower, consider turning the knob to cold, and embrace the chill. It might just be the invigorating boost you need to start your day right.
References
- Yankouskaya, A., Williamson, R., Stacey, C., Totman, J. J., & Massey, H. (2023). Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology, 12(2), 211. https://doi.org/10.3390/biology12020211
- Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442. https://doi.org/10.1007/s004210050065
- Shevchuk, N.A. Possible use of repeated cold stress for reducing fatigue in Chronic Fatigue Syndrome: a hypothesis. Behav Brain Funct 3, 55 (2007). https://doi.org/10.1186/1744-9081-3-55
- Shevchuk N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052
- Machado, A. F., Ferreira, P. H., Micheletti, J. K., de Almeida, A. C., Lemes, Í. R., Vanderlei, F. M., Netto Junior, J., & Pastre, C. M. (2016). Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(4), 503–514. https://doi.org/10.1007/s40279-015-0431-7
