Improve sleep quality naturally with the Revel Ice Bath Protocol for restful nights.
Struggling with restless nights or waking up feeling groggy? Our Sleep Enhancement Ice Bath Protocol is designed to naturally support your body's sleep/wake cycle by lowering core temperature, reducing stress hormones, and triggering a deeper state of relaxation. Whether you're an athlete, a busy professional, or simply seeking better rest, this guided cold immersion routine helps you wind down and prime your body for high quality, restorative sleep.
Frequency: 2–3 times per week
Best Time: Evening sessions are recommended, ideally 1–2 hours before bed. Avoid jumping in too close to sleep, as your body needs time to naturally wind down.
Duration: Start with 1–2 minutes, gradually increasing to 5–10 minutes as your body adapts.
Temperature: 10–15°C (50–59°F) — the ideal range for sleep supportive cold exposure.
Prepare for your ice bath.
Ensure you are well hydrated. Prepare a comfortable, warm area for post ice bath recovery. Have warm clothing or a blanket ready for afterward.
The ice bath session.
Make sure that the temperature reach 10-15°C (50-59°F). Gradually immerse yourself; start with 1-2 minutes and build up to 5-10 minutes over time. Maintain steady, controlled breathing throughout, this activates your parasympathetic (rest and digest) system.
After your ice bath.
Gradually warm up using blankets or warm clothing. Engage in gentle movement, like walking, to assist circulation. Hydrate and nourish your body with a light snack if needed.
Pre-sleep wind down.
Engage in a calming activity, like reading or light stretching. Ensure your bedroom is cool, dark, and quiet. Aim to go to bed at the same time each night.
Tips for best results.
For optimal results, consistently follow these protocols, track sleep quality in a diary, adjust duration and frequency based on your body's reactions, prioritise safety, and consult a professional before starting, especially if you have health conditions.
