How a Cold Bath Before Bedtime Affects Your Sleep?

 

Cold rain is often an unpleasant situation that occurs when you run out of hot water. However, some people now claim the benefits of a cold shower when it comes to getting a good night's sleep.

In this article, we will look at what the study has to say about how cold rain - and hot rain - affect your body and your ability to sleep.

How does a cold bath affect your body and your sleep?

For centuries, cold baths have been a way of rejuvenating the body. A trusted ancient Roman fountain passed through a heated chamber before entering the cold bathtub. Today, most people simply turn on the shower to catch a cold.

There are many reported benefits of cold baths or body baths. These include:

•  strengthen the immune system
•  develop a general sense of vitality
•  improve blood circulation

However, not many of the benefits have been thoroughly researched. We have posted some below.

It can make you feel more awake and alert

Researchers in a 2002 study found that exposure to cold sores activated a sensitive nervous system. As a result, the body releases hormones such as norepinephrine and cortisol. Norepinephrine causes a reaction mainly in the body's blood vessels designed to redistribute blood and warm the body.

Cortisol is another consideration. The body releases cortisol levels throughout the day following the expected pattern. Cortisol usually rises to about 9 a.m. and drops to its lowest level at midnight. Other studies The Reliable Source linked high levels of cortisol at night with poor sleep.

May it strengthen your immune system

To test the belief that cold rain improves the immune system, researchers Trusted Source organized more than 3,000 participants into four experimental groups: one group took only hot rain, while three groups took hot showers and incorporated 30, 60, or 90 Seconds of cold water explosions. at the end of their bath.

At the end of the study, the researchers rated items such as reported illness and illness days over 30 days. They found that those who experienced any cold water shocks during their baths were reduced by 29 percent on sick days than those who took only hot rain.

Interestingly, participants did not report that they were sick for a few days, just that their symptoms were less severe, and therefore able to function. Researchers say that cold water may have helped reduce the severity of their symptoms

It relaxes painful muscles after exercise

Professional athletes have long used ice baths to soothe painful muscles after a sport or a race. While cold rain can raise hormone levels in those who sit down and take a cold shower, it can have a different effect on those who exercise.

The 2015 StudyTrust source is looking at cyclists who work hard at warmer temperatures. Investigators asked the control group to wash with cold water for 1 to 3 minutes. They asked another group to leave the shower.

Researchers found that those who bathed in cold water after a workout were able to reduce their heart rate faster and feel more relaxed, compared with those who did not take a cold shower.

Researchers also measured cortisol levels in both groups but found no significant difference.

How does a hot bath affect your body and your sleep?

Fortunately, there are a few more lessons in hot showers before bed and sleeping. Some results are below.

Improves sleep quality

A systematic review of 2019 found that taking a shower or a warm bath (104 to 108 ° F, or 40 to 42 ° C) at least 10 1 to 2 minutes before bedtime improves participants' sleep quality beyond those who did not take one.

Lower blood pressure during sleep

A 2019 study found that getting into a warm bath 11 to 15 minutes before bedtime helped older participants lower blood pressure before bedtime. Certain blood pressure of the participants sank as much as 16 mm Hg after a warm bath.

It helps you fall asleep faster

A recent study looked at more than 1,000 older adults over the age of 72 who took a hot bath before bed.

Researchers found that those who bathed in hot water before going to bed reported that they went to bed earlier than those who did not.

Which is better for improving sleep: a hot shower or a cold shower?

The available research on the effects of hot or cold rain when you sleep shows that people have different reactions to water temperature. This makes it hot or cold before bed, and whether it can improve your sleep, seems like a matter of personal preference.

Often, there is plenty of information to support that hot shower that helps improve sleep. This is possible because warmer weather is thought to be more relaxing, whereas cold rain is thought to be more encouraging.

However, there are no studies comparing hot and cold showers on the head, so we will let you try and decide the best option for you.

What other lifestyle choices can improve sleep?

Fortunately, you don’t have to rely on bathing alone as a way to improve your sleep. Here are some steps you can take to begin the journey:

• Sleep at the same time every night. This will help keep your body in good shape.
• Keep your room dark near bedtime. Lower light can cause the body's natural rhythm in relation to sleep.
• Avoid engaging in any activity that could heighten your alertness and, as a result, affect your ability to sleep. These include drinking caffeine, drinking alcohol, or exercising before bed.
• Make sure your bedroom is cool, but not cold. The room temperature is about 65 ° F (18.3 ° C).
• Maintain a routine of resting before bed, such as a warm bath or shower, meditation, reading, or journalism before going to bed.

Try to keep your bedroom only asleep. This means avoiding the use of a computer, cell phone, or television that may cause you to fall asleep at night.