We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
So the takeaway from this is deliberate cold exposure done properly will increase your core body temperature and make you feel more alert. So if you're doing it early in the day, that's probably terrific given that most of us want to be alert during the day. However, if you do it too late in the day, evening or night, it can disrupt sleep by way of disrupting your core body temperature.
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What that means is that taking a cold shower late at night is probably a bad idea. Rather, taking a nice hot bath or a sauna, you might think would heat up your body, and indeed, that's what happens if you stay in a very long time, but if you do hot
let's first take cold plunge before bed off the table um that's not a good idea because we know that when you get in the cold plunge it's immediately cold on your skin but then once you get out your body is busy warming itself back up and that's not what we want to be doing right before bed right