What are the Benefits of Cold Water Therapy: Pros, Cons, and its Impact on Health and Sleep?

You've heard little about cold water therapy unless you’ve been under a rock for the last few years. So many are trying it and finding out about those benefits for themselves. Not only has it been embraced by athletes and wellness enthusiasts, but it has also piqued the interest of those seeking better sleep.

This article is a comprehensive attempt at diving into the fascinating world of cold water therapy, examining its history, science, and various forms. We'll also discuss the pros and cons of this practice and, most importantly, its impact on health and sleep. 

By the end of this article, I hope to give you a solid understanding of cold water therapy and how it may contribute to your overall well-being and restful nights. So, let's jump in and explore the chilly waters of this therapeutic practice.

What is Cold Water Therapy?

Definition and History

Cold water therapy, also known as hydrotherapy or cold thermogenesis, intentionally exposes the body to cold water for a specific period to achieve various physical and mental health benefits. 

This age-old therapy dates back thousands of years, with ancient civilizations such as the Romans, Greeks, and Egyptians using cold water baths for therapeutic purposes. In recent times, cold water therapy has seen a resurgence, with many people incorporating it into their wellness routines.

Different Types of Cold Water Therapy

There are several ways to practice cold water therapy, each with its unique approach and benefits. Here are the most common types:

Cold Showers

Perhaps the most accessible form of cold water therapy, cold showers involve exposing the body to cold water for a few minutes, usually at the end of a regular warm shower. Cold showers can provide a stimulating experience that offers many benefits associated with cold water therapy.

Ice Baths

Popular among athletes and fitness enthusiasts (your author included), ice baths involve immersing the body in a tub filled with cold water and ice, usually for anywhere from 3-15 minutes. Ice baths help reduce muscle inflammation, aid recovery, and improve overall performance.


Cryotherapy is a more modern and advanced form of cold water therapy that involves exposing the body to frigid temperatures (around -200°F) for a short period, typically 2-3 minutes. This is done using a cryotherapy chamber or cryosauna, which uses liquid nitrogen or refrigerated cold air. Cryotherapy is known for its potential benefits in reducing inflammation, promoting weight loss, and improving mood.

Cold Water Swimming

Cold water swimming, or winter swimming, is the practice of swimming in cold, open water, such as lakes, rivers, or the ocean. This form of cold water therapy provides the benefits of regular swimming and exposes the body to colder temperatures, which can contribute to improved mental and physical well-being.

 The Science Behind Cold Water Therapy

The Physiological Response to Cold Water Exposure

When exposed to cold water, the body undergoes several physiological changes that can contribute to various health benefits. Some of the most notable responses include:


Cold water exposure causes the blood vessels near the skin to constrict, a process known as vasoconstriction. This response helps conserve heat by reducing blood flow to the skin's surface and redirecting it to the body's core. As a result, vasoconstriction can improve circulation as the body works to distribute warm blood more efficiently.

Norepinephrine Release

Exposure to cold water triggers the release of norepinephrine, a hormone and neurotransmitter that plays a crucial role in the body's stress response. Norepinephrine can increase alertness, focus, and mood while having anti-inflammatory effects and helping regulate the immune system.


To maintain a stable internal temperature, the body generates heat through thermogenesis. Cold water exposure can stimulate thermogenesis, particularly non-shivering thermogenesis, which involves activating brown adipose tissue (BAT). BAT is a type of fat that can generate heat by burning calories, which may contribute to increased metabolism and weight loss.

The Psychological Aspect of Cold Water Therapy

In addition to the physiological responses, cold water therapy also has psychological components that can influence its overall impact on health and well-being.

The Role of Mindset and Perception

Embracing the discomfort of cold water exposure can be a mentally challenging experience. This process often requires cultivating a mindset of resilience, determination, and self-discipline, which can translate to other areas of life and contribute to improved mental strength.

Hormonal Changes and Mood Enhancement

Cold water therapy can stimulate the release of various hormones, such as endorphins and dopamine, associated with positive emotions and well-being. These hormonal changes can lead to an improved mood and a heightened sense of accomplishment, often called the “cold water high” or “afterglow” effect.

Pros of Cold Water Therapy

Cold water therapy offers several benefits that positively impact overall health and well-being. Here are some of the most notable advantages:

Improved Circulation

As mentioned earlier, cold water exposure promotes vasoconstriction, which can lead to better circulation. Improved blood flow can enhance oxygen and nutrient delivery to various body tissues, promoting overall health and wellness.

Increased Metabolism and Weight Loss Support

The thermogenesis stimulated by cold water therapy can boost metabolism, helping the body burn more calories and potentially aiding in weight loss. Regular cold water exposure can activate brown adipose tissue (BAT), which plays a role in burning fat and maintaining healthy body weight.

Enhanced Immune System Function

Cold water therapy has been linked to increased immune system function, partly due to the release of norepinephrine. The anti-inflammatory effects of norepinephrine can help regulate the immune response, potentially reducing the risk of illness and promoting overall health.

Reduced Muscle Soreness and Faster Recovery

Athletes and fitness enthusiasts often use cold water therapy, particularly ice baths, to reduce muscle soreness and inflammation after intense workouts. Cold water exposure can constrict blood vessels, limiting inflammation and promoting faster recovery.

Boosted Mental Health and Resilience

The psychological aspect of cold water therapy can lead to improved mental strength and resilience. Regularly facing the discomfort of cold water exposure can help develop a strong mindset, which can translate to other areas of life, such as stress management and personal growth.

Better Sleep Quality

How Cold Water Therapy Impacts the Sleep Cycle

Cold water therapy can help regulate the body's internal temperature, which is crucial in the sleep cycle. Lowering body temperature before bedtime can signal the body that it's time to sleep, promoting a faster onset of sleep and improved sleep quality.

The Role of Body Temperature Regulation in Sleep

Maintaining a cooler body temperature throughout the night is essential for deep, restorative sleep. Cold water therapy can help regulate temperature, contributing to a more restful and rejuvenating slumber.

Tips for Incorporating Cold Water Therapy into a Sleep Routine

Consider incorporating a cold shower or ice bath into your morning routine to harness the sleep-enhancing benefits of cold water therapy. Gradually reduce the water temperature and increase the exposure time, aiming for a few minutes of cold water immersion. This practice can help prime the body for a good night's sleep later that day, supporting overall health and well-being.

Cons of Cold Water Therapy

While cold water therapy offers numerous benefits, it has certain drawbacks and potential risks. Here are some of the most notable disadvantages:

Initial Discomfort and Shock

One of the primary challenges of cold water therapy is the initial discomfort and shock experienced when the body is exposed to cold temperatures. This sensation can be intense and difficult to tolerate, especially for beginners. However, with practice and gradual acclimation, most people can adapt and grow to enjoy the stimulating effects of cold water exposure.

Potential Risks for Certain Individuals

Cold water therapy may not be suitable for everyone, and certain individuals may face heightened risks when attempting this practice:

People with Heart Conditions

Cold water exposure can cause a rapid increase in heart rate and blood pressure, which may be dangerous for those with pre-existing heart conditions. If you have a heart condition or cardiovascular health concerns, consult a healthcare professional before attempting cold water therapy.

Those with Raynaud's Disease or Other Circulation Issues

Individuals with Raynaud's disease, characterized by reduced blood flow to the extremities or other circulation problems, may be at greater risk when exposed to cold water. Cold temperatures can exacerbate these conditions, causing discomfort or potential harm. Consult with a healthcare professional if you have circulation issues or concerns.

Overdoing it: Finding the Right Balance

While cold water therapy can be beneficial, finding the right balance and not overdoing it is essential. Excessive cold water exposure can lead to hypothermia, frostbite, or other cold-related injuries. Start with short exposure times and gradually increase as your body adapts to the practice. Always listen to your body and stop if you experience extreme discomfort or pain.

Tips for Minimizing Risks and Easing into the Practice

To minimize potential risks and ease into cold water therapy, consider the following tips:

  • Begin with lukewarm water and progressively lower the temperature over time.
  • Limit initial exposure to a few minutes and gradually increase the duration as your body adapts.
  • Pay attention to your body's signals and stop if you experience extreme discomfort, pain, or numbness.
  • Consider consulting with a healthcare professional, particularly if you have any pre-existing health conditions or concerns.

Real-Life Success Stories

Personal Accounts of Improved Sleep and Health

Many people who have incorporated cold water therapy into their daily routines report significant improvements in their sleep quality. Some have noticed a faster onset of sleep, while others have experienced a deeper, more restorative slumber. Additionally, individuals practicing cold water therapy often share stories of increased energy levels, better focus, and an enhanced mood throughout the day.

 Notable Figures who Advocate for Cold Water Therapy

Several well-known personalities have openly endorsed the benefits of cold water therapy, further popularizing the practice. Some notable figures include:

  1. Wim Hof, also known as the “Iceman,” is a Dutch extreme athlete and advocate for cold water therapy. Through his Wim Hof Method, which combines cold water exposure, breathing techniques, and meditation, he has inspired thousands worldwide to embrace the benefits of cold water therapy.
  2. Tony Robbins, the renowned motivational speaker and life coach, has been a long-time proponent of cold water therapy. He starts each day with a plunge into a cold pool or an ice bath, which he believes helps boost his energy levels and mental clarity.
  3. Tim Ferriss, the author of “The 4-Hour Workweek” and a prominent entrepreneur, has also championed the benefits of cold water therapy. He regularly practices cold showers and ice baths, attributing improvements in his mood, productivity, and sleep quality to this invigorating habit.

How to Get Started with Cold Water Therapy

If you're interested in experiencing the benefits of cold water therapy, here are some tips and guidelines to help you get started:

Tips for Beginners

  1. Start slow: Don't jump straight into ice-cold water. Begin with lukewarm showers and gradually decrease the temperature over time. This will help your body adapt to the cold and make the experience more enjoyable.
  2. Breathe: Focus on deep, controlled breaths as you expose yourself to cold water. This can help calm your nervous system and make the experience more manageable.
  3. Embrace the discomfort: Remember that cold water therapy is meant to be challenging. Embrace the pain and use it as an opportunity to build mental resilience and strength.
  4. Set a timer: When starting, set a timer for a short duration (e.g., 30 seconds to 1 minute) and gradually increase the exposure time as your body adapts.

Gradually Increasing Cold Water Exposure

As you become more comfortable with cold water therapy, you can gradually increase the duration and intensity of your exposure. Here are some suggestions:

  1. Increase the duration of cold showers: Gradually extend the length of your cold showers, aiming for 2-5 minutes or more.
  2. Experiment with ice baths: Consider trying ice baths once you've become accustomed to cold showers. Fill a tub with cold water and add ice, aiming for a water temperature between 50-59°F (10-15°C). Start with short immersions, around 2  minutes, and gradually increase the duration to 5-15 minutes.
  3. Explore outdoor cold water swimming: If you can access a cold body of water, such as a lake, river, or ocean, try cold water swimming. Begin with short dips, and as your body adapts, you can extend the duration and distance of your swims.

Combining Cold Water Therapy with Other Sleep-improving Practices

To maximize the sleep-enhancing benefits of cold water therapy, consider combining it with other methods that promote restful sleep, such as:

  1. Establishing a consistent sleep schedule: Going to bed and waking up at the same time daily can help regulate your internal body clock, making it easier to fall asleep and wake up feeling refreshed.
  2. Creating a relaxing bedtime routine: Engage in calming activities before bedtime, such as reading, meditating, or practicing gentle stretches, to signal your body that it's time to wind down.
  3. Optimizing your sleep environment: Ensure your bedroom is conducive to sleep by maintaining a cool temperature, reducing noise and light, and investing in a comfortable mattress and pillows.

By incorporating cold water therapy into your daily routine and following these guidelines, you can experience its numerous benefits and improve your overall health and sleep quality.


Cold water therapy is an ancient practice that has regained popularity in recent years for its numerous health benefits, including its potential to improve sleep quality. Exposing the body to cold water can stimulate various physiological and psychological responses that contribute to better circulation, increased metabolism, reduced inflammation, enhanced mental resilience, and improved sleep.

While cold water therapy may not be suitable for everyone and does come with certain risks, with proper precautions and gradual acclimation, many individuals can enjoy its stimulating effects. 

By incorporating cold water therapy into your daily routine and combining it with other sleep-improving practices, you may unlock a new path toward optimal health, well-being, and restful slumber.

As you embark on your journey with cold water therapy, always listen to your body, consult with a healthcare professional if needed, and celebrate the progress you make along the way. 

So go ahead, take the plunge, and discover the transformative power of cold water therapy for yourself.

Important Sources

  • Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C. J. M., Dijkgraaf, M. G., & Frings-Dresen, M. H. W. (2016). The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE, 11(9), e0161749. https://doi.org/10.1371/journal.pone.0161749
  • Lombardi, G., Ziemann, E., & Banfi, G. (2017). Whole-Body Cryotherapy in Athletes: From Therapy to Stimulation. An Updated Review of the Literature. Frontiers in Physiology, 8, 258. https://doi.org/10.3389/fphys.2017.00258
  • Pournot, H., Bieuzen, F., Louis, J., Mounier, R., Fillard, J. R., Barbiche, E., & Hausswirth, C. (2011). Time-course of changes in inflammatory response after whole-body cryotherapy multi-exposures following severe exercise. PLoS ONE, 6(7), e22748. https://doi.org/10.1371/journal.pone.0022748
  • 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
  • Van Tulleken, C., Tipton, M., Massey, H., & Harper, C. M. (2018). Open water swimming as a treatment for major depressive disorder. BMJ Case Reports, 2018, bcr2018225001. https://doi.org/10.1136/bcr-2018-225001

Additional Resources