Introduction
Can you imagine why these athletes and those into regular workout sessions swear by ice baths? Or why some people like taking cold shower rather than warm showers? Cold showers and ice baths are not just a way of helping muscles recover; they have many other advantages. Contemporary studies prove the effectiveness of cold therapy for the increase of sleep quality and sharing this benefit among people with insomnia.
In this article, I will explain what an ice bath is, the relation between it and better sleep, what science says about it, and more importantly, how to start using cold therapy in your life.
The Science of Sleep
Sleep can be described as a natural process by means of which the body goes through a cycle of different mental and physical functions. Thus, sleep quality, in fact, depends on many factors, such as stress levels, diet or exercising.
Sleep consists of two primary stages: REM and stages 1 and 2 of NREM sleep. NREM sleep is further divided into three stages: N1, N2, and N3. N3 sleep or the slow-wave sleep is important for physical rejuvenation, tissue repair, and optimal brain performance.
The Sleep-Wake Cycle
Sleep/wake cycle is therefore governed by a circadian rhythm which is a biological process by which organisms are able to respond to the changes in their environment. The PCOA is generally mean circadian rhythmicity which is affected by external factors like light and temperature. Some aspects of the proposal include the following: fresh air is known to contribute to the regularity of cycles of sleep/ wake patterns, and this is considered possible by exposure to cold environments.
The ANS is responsible for the control of essential organic processes, such as the heart and lung rhythms and the peristaltic movement that characterizes digestion. The ANS consists of two primary branches: the sympathetic nervous system (SNS) and the parasympthetic nervous system (PNS).
At night, the PNS is stimulated making the body relax and recover itself from the day’s stress. Cold has been shown to activate the PNS and so enhance relaxation of muscles and hence improve sleep. On the other hand, over heating could lead to disruption of sleep and they affect the wake-sleep cycle.
Cold Therapy and Quality Sleep
Indeed there are numerous scientific articles which support the benefits of cold exposure. Regular cold therapy has been shown to:
- Lower cortisol levels: The antagonistic effects of sleep disrupting factors include cortisol, which, being the body’s main stress hormone, disrupts the sleep-wake cycle. Cold therapy has been discovered in reduction of cortisol levels hence relieves stress and improves sleep.
- Increase brown fat activity: Brown adipose tissue or brown fat is involved with thermogenesis, the process of heat production in an organism. Cold stress can activate them which will help regulate the body temperature to have a better sleep quality.
- Improve cardiovascular health: Cold exposure can positively regulate different types of cardiovascular parameters, including HRV. Enhanced HRV has been associated with improved sleep quality and decrease in level of insomnia.
If you are wondering how to use the cold therapy effectively here are some suggestions:
Cold compression therapy is easy to follow and can be easily integrated into the daily schedule towards enhancing sleep. Here are some practical ways to get started:
- Ice baths: This must be done for approximately 10-15 minutes making sure the body becomes gradually accustomed to the cold water. It is advisable to start with cold water and then gradually increase the number of minutes that you spend in the bath as your tolerance levels will permit you to do.
- Cold showers: Start at a low heat, and gradually increase the water temperature to high. Try to spend 30 seconds to 1 minute in cold water at the end of using the shower. Gradually, raise the time spent in cold temperature.
- Cold towels: Put a cold towel around your neck or put the towel on your face for several minutes at some point in the day. This method is appropriate for people who do not have time for cold exposure and is best done in fully equipped cold shock labs.
- Whole-body cryotherapy: Compared to ice baths or cold showers, WBC can be less convenient and is the process of immersing the whole body in extremely cold environment (-100- -190 Celsius) for just a few minutes. This method has been associated with a number of health benefits such as better sleep at night.
Conclusion
Ice baths and their link to better sleep has become an interesting subject of study and discussion amongst research scientist and fitness trainers. The condition of the autonomic nervous system, regulation of circadian rhythm – cold therapy can further improve the quality of sleep and decrease the severity of the insomnia disorder.
Thus, applying cold therapy into your schedule may seem to be a tasking activity at first glance but the rewards outweigh the burdens. Ice baths, cold showers or any other practices that involve exposure to cold can work wonders for helping you have good night’s sleep and enhanced health.
Like with any other treatment or activity, it is recommended to consult your doctor before starting the cold therapy especially for those who are already taking some medications or have allergies to extreme cold. By practicing the principles described above along with gradually increasing the frequency of cold therapy, it should become an essential weapon in your arsenal of the path to health and restful sleep.