Cold Shower Before Bed

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Many individuals have begun to incorporate a cold shower before bed into their nightly routine, seeking the numerous health benefits associated with this practice. In this comprehensive guide, we will explore various aspects of taking cold showers at night and how they can impact your overall well-being and sleep quality.

We'll investigate the influence of stimulating the sympathetic nervous system during cold exposure on hormones and muscle recovery for athletes. Furthermore, we will compare warm showers with cold showers in terms of sleep quality by examining relevant research findings.

In addition to discussing potential downsides that may arise from incorporating a cold shower before bed, such as overstimulation or discomfort during rest, we will provide practical advice on establishing a consistent bedtime routine. This includes tips for gradually introducing colder water temperatures into your nightly regimen for optimal results.

Lastly, our discussion would not be complete without touching upon skin care benefits derived from varying shower temperatures and exploring how water immersion affects core body temperature – an important factor influencing sleep quality. Stay tuned for valuable insights backed by scientific evidence!


Health Benefits of Cold Showers Before Bed

Cold showers before bed can boost your immune system, reduce sick days by 29%, and promote muscle recovery for athletes.

Activate Your Sympathetic Nervous System

Cold showers activate the body's sympathetic nervous system, increasing circulation and providing a surge of energy.

Release Hormones for Improved Immunity

Cold exposure found in cold showers releases norepinephrine and cortisol, which can reduce inflammation levels and improve immunity.

Muscle Recovery for Athletes

  • Ice Baths: Athletes use ice baths to reduce muscle pain and swelling caused by micro-tears in their muscles from exercise.
  • Cold Showers: Cold water reduces swelling and inflammation in muscles, helping to relieve symptoms of soreness and stiffness.

Incorporating a cold shower into your nightly routine may help you fall asleep faster and promote restful sleep.

Improving Sleep Quality with Cold Showers

A 2023 review found that taking a warm shower before bed improved sleep quality, but recent studies suggest that hot showers may be more beneficial for older adults.

Warm Showers and Sleep Quality

Studies indicate that taking a lukewarm shower or bath before bed can improve sleep quality by calming the body and helping it prepare for restful slumber.

Hot Baths Aiding Older Adults' Sleep Onset

Research suggests that hot showers or baths may be particularly beneficial for older adults struggling with insomnia, as it can help them fall asleep faster.

Importance of Consistency in Bedtime Routines

  • Circadian rhythm: Maintaining regularity in your bedtime habits supports your body's internal clock, making it easier to fall asleep and wake up feeling refreshed each day.
  • Mental association: Creating an established nighttime routine can help your brain associate certain activities with sleep, promoting relaxation and faster sleep onset.
  • Reduced stress: Consistent routines can help reduce anxiety and stress levels, contributing to better overall sleep quality.

Adding cold showers to your bedtime routine may also be beneficial, as cold exposure has been found to relieve symptoms such as reduces swelling and can help you fall asleep faster by lowering your core body temperature.

Potential Downsides of Cold Showers Before Bedtime

Despite their potential advantages, taking cold showers before bed may have some drawbacks.

  • Overstimulation due to Sudden Temperature Change: Cold showers can shock your system and make it harder for you to fall asleep.
  • Lowered Body Temperature Leading to Discomfort: Cooling down too much can interfere with your ability to achieve deep, restorative sleep.
  • Skin Conditions Aggravated by Cold Water: Eczema, rosacea, and psoriasis can be worsened by exposure to cold water.

If you have any of these conditions or other skin sensitivities, it's essential to consult with a dermatologist before incorporating cold showers into your nightly routine.

Incorporating Cold Showers into Your Nightly Routine

Try incorporating a cool shower into your nightly routine to enhance sleep quality. Try taking a cool shower before bed.

Starting Slowly with Cold Showers

Gradually decrease the water temperature each day until you reach a comfortable level of coldness.

Allowing Time for Body Temperature Adjustment

  • Circadian rhythm: Give your body time to cool down after showering to aid in restful sleep.
  • Fall asleep faster: Cooler temperatures encourage relaxation and drowsiness, helping you fall asleep faster.
  • Sleep quality: Incorporating a cool shower into your pre-bedtime routine can improve overall sleep quality.

Avoiding Extreme Temperatures

Stick to a lukewarm or cool shower to avoid discomfort before bedtime.

Remember, start slowly and find the right balance for you to successfully incorporate cold showers into your nightly routine for better sleep quality and overall well-being.

The Role of Skin Care in Promoting Healthy Sleep Habits

Proper skin care can promote healthy sleep habits by opening pores and removing impurities with warm water, and locking in moisture with cold showers.

Opening Pores and Removing Impurities with Warm Water

Warm water cleanses impurities and prepares skin for nighttime skincare products.

Locking in Moisture Using Cold Showers

Cold showers tighten pores, lock in moisture, and prevent dryness or irritation.

Benefits of Nighttime Bathing

  • Fall asleep faster: A relaxing shower signals to your body that it's time to wind down.
  • Better sleep quality: Cleansing away dirt and sweat reduces itching sensations that could disrupt restful sleep.
  • Maintaining circadian rhythm: A consistent nighttime routine regulates your body's internal clock.

Proper skincare practices improve sleep quality and keep skin looking its best.

Water Immersion's Impact on Core Body Temperature and Sleep Quality

According to sleep science coach Jill Zwarensteyn, taking hot showers before bed can lead to improved sleep quality, but studies have yielded mixed results.

Effects of Water Immersion on Core Body Temperature

A warm shower before bed can help regulate your core body temperature, which can help you fall asleep faster.

Relaxation Benefits from Warm or Hot Baths/Showers

  • Muscle relaxation: Soothe tense muscles and relieve stress symptoms.
  • Mental relaxation: Practice mindfulness by focusing on the sensation of the water.
  • Circadian rhythm support: Signal to your body that it's time for rest.

Mixed Study Results on Optimal Bathing Conditions

While warm showers or baths before bed can promote restful sleep, studies disagree on the optimal water temperature and duration, so it's essential to find what works best for you.

FAQs in Relation to Cold Shower Before Bed

Are Cold Showers at Night Bad?

Cold showers at night are not inherently bad, but they may affect sleep quality for some individuals.

Is It Better to Take a Cold Shower Before Bed or in the Morning?

It depends on personal preference and individual needs, so experiment with both timings to determine what works best for you.

What Do Doctors Say About Cold Showers?

Doctors acknowledge that cold showers offer various health benefits, but caution those with certain medical conditions to be careful.


Do Cold Showers Help You Last Longer in Bed?

Cold showers have no direct correlation with sexual performance duration, but they may improve overall mental focus and stress management which could indirectly impact sexual stamina positively.



Cold showers before bed can activate the sympathetic nervous system, boost immunity, and aid muscle recovery in athletes, but it's important to establish a consistent bedtime routine that includes relaxation techniques and a regular sleeping schedule.

While cold showers may not be suitable for everyone due to potential downsides such as overstimulation affecting sleep quality or exacerbation of skin conditions, gradually introducing them into your nightly routine can provide additional skin care benefits by locking in moisture for healthier skin.

Timing considerations are crucial for optimal results, and research on shower temperatures' effects on core body temperature and sleep quality has yielded mixed findings.

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