Improve the quality of your sleep
Having regular ice baths can strengthen your central nervous system and ultimately improve your overall sleep quality. Ice bathing, especially prior to bedtime, increases the level of melatonin which is a naturally occurring hormone that plays a vital role in your sleep-wake cycle. While warm bathing is known to create a slight melatonin spike, ice bathing creates an even greater one. Scientists believe that melatonin production is stimulated not when the body heats up, but when it cools down, creating a wonderful calming effect.
Many professional athletes and fitness enthusiasts also state that the use of ice baths to alleviate sore muscles and inflammation after exercise contribute to better sleep by reducing discomfort.
For the deepest possible sleep, time your ice bath less than 20 minutes prior to your bedtime.
How to take an ice bath at home
The best way to take an ice bath at home is using The MiPod Pro Chill. iCool’s revolutionary All-In-One Fibreglass Ice Bath uses a powerful built-in cooling system to provide icy cold and clean water whenever you want, making it a far more pleasant experience than an ice bath or chest freezer. The MiPodPro Chill is safe to use both indoors and outdoors. There is no installation required, simply plug it in, fill up your tub, set your desired temperature and get ready for the deepest sleep of your life!
Follow these measures for safe and effective ice bath at home:
- Fill the MiPod with water. Set your desired temperature. iCool recommends setting a temperature between 10 – 15 degrees Celsius – depending on your cold tolerance level.
- Have your clean clothes or pyjamas ready. After your ice bath, you’ll need to dry off and get into warm clothes to bring your body temperature up.
- Don the proper attire. Swimming trunks, shorts or briefs can be worn during your ice bath. Some people also choose to wear booties made out of wetsuit material to keep their toes warm.
- Set an alarm (optional). You can set an alarm on your phone to ensure that you do not stay in the ice bath for longer than fifteen minutes, which is the maximum recommended length of time for this form of cold water therapy.
- Enter the ice bath. Slowly submerge your feet, legs, and waist into the ice bath. Entering the water too quickly can shock your system, so it’s best to ease in slowly. As you enter, breathe deeply to stay calm. The parts of your body submerged in the water will start to feel numb after a few minutes.
- Soak in the ice bath for up to fifteen minutes. Once you’ve adjusted to the water temperature, briefly submerge parts of your upper body. Consider meditating to take your mind off the extreme temperature drop. Soak for up to fifteen minutes. Ice bathing for longer than fifteen minutes increases your risk of hypothermia and frostbite.
- Get out and warm up. Exit the bath slowly. Immediately remove your wet clothes and set them aside. Next, use a towel to dry off and put on your warm pyjamas you staged nearby. Warm-up faster by drinking a warm beverage.
What other lifestyle choices can improve your sleep?
- Go to bed at the same time every night to help keep your body in a routine.
- Ensure that your room is dark closer to bedtime as this triggers your body’s natural rhythm to sleep.
- Avoid drinking caffeine or alcohol late in the day or evening as they can reduce nighttime melatonin production & lead to interrupted sleep.
- Maintain a relaxing routine prior to bedtime, such as taking an ice bath or cold shower, meditate, read or journal.
We hope you’re able to fully relax, chill and have a good night sleep using these ice bath tips! Start creating good sleeping habits today and improve your sleep health with our wide range of ice baths to create the perfect at-home ice bath experience. Your bed is at home, so you need your ice bath at home!
Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.