Subscribe
The latest psychology and neuroscience discoveries.
My Account
  • Mental Health
  • Social Psychology
  • Cognitive Science
  • Psychopharmacology
  • Neuroscience
  • About
No Result
View All Result
PsyPost
PsyPost
No Result
View All Result
Home Exclusive Cognitive Science

Cold-water immersion found to boost cognitive function and reduce sleep disturbances

by Eric W. Dolan
January 10, 2025
in Cognitive Science, Mental Health, Sleep
(Photo credit: Adobe Stock)

(Photo credit: Adobe Stock)

Share on TwitterShare on Facebook
Stay informed on the latest psychology and neuroscience research—follow PsyPost on LinkedIn for daily updates and insights.

Cold-water immersion has gained popularity as a recovery tool, often credited with promoting physical recovery and mental well-being. A recent study published in Physiology & Behavior investigated the effects of regular cold-water immersion on cognitive performance, sleep quality, and well-being. The researchers found that immersing participants in 10°C water for 10 minutes, three times a week over four weeks, improved certain aspects of cognitive function and sleep quality.

Cold-water immersion has long been used in athletic and therapeutic contexts, primarily for physical recovery. However, its effects on cognitive performance, sleep, and overall well-being are less understood. Previous research has shown that extended exposure to cold temperatures can impair cognitive functions, such as attention, memory, and executive functioning. These studies often involved extreme conditions—very cold water and long immersion durations—that do not reflect typical cold-water immersion practices. Recognizing this gap, the researchers aimed to examine the effects of a more realistic cold-water immersion protocol commonly used by individuals for recovery and well-being.

“Much of the previous research in our lab has focused on the importance of cold-water immersion for post-exercise recovery,” said study author Robert Allan, a senior lecturer in human physiology at the University of Central Lancashire. “However, what is becoming more evident is the use of this technique for other reasons. What we are seeing is a growing trend in cold-water immersion within the general population, in the belief that it may help with a number of positive physiological and psychological changes linked to improvements in overall general health and well-being.

“Additionally, previous work has suggested a negative impact of cold-water immersions on cognitive performance. However, this tended to be prolonged exposure to cold water (~1 hour), rather than temperatures and durations that are more likely used for health and well-being benefits (~10-15 minutes). Therefore, we wanted to assess the impact of a more ecologically valid immersion protocol—one that is closer to what is regularly used by the general population on an almost daily basis—on cognitive performance and markers of general health and well-being.”

“Sometimes science doesn’t always necessarily lead the way but can be used to confirm things that are already being done. In this case, this is what we were looking to do. Could we confirm the benefits that so many people were seeking when they go for a dip in their local lake, sea, or home-based immersion ‘pod’? Importantly, we wanted to assess the response acutely, after a single immersion, and chronically over several weeks.”

The researchers recruited 13 healthy participants, comprising eight men and five women, with an average age of approximately 21 years. Before beginning the experiment, participants were screened to ensure they had no known cold-related conditions, such as Raynaud’s syndrome, and completed a physical activity readiness questionnaire.

The cold-water immersion protocol involved submerging participants to their waist or chest in water maintained at 10°C for 10 minutes. These immersions were conducted three times per week for four consecutive weeks. Measurements were taken at six time points: before the first immersion (baseline), immediately after the first immersion, and at the end of each week. These measurements included assessments of cognitive performance, subjective well-being, sleep quality, and worry. Cognitive performance was evaluated using the Stroop test, which measures executive function and selective attention, and the Trail Making Test, which assesses processing speed and mental flexibility.

Well-being and sleep quality were measured using standardized questionnaires, including the Warwick-Edinburgh Mental Well-Being Scale and the Pittsburgh Sleep Quality Index. Additionally, subjective worry was assessed using the Penn State Worry Questionnaire. Participants were instructed to refrain from caffeine and alcohol for 24 hours before each session to avoid confounding effects.

The researchers found nuanced effects of cold-water immersion on cognitive performance, sleep quality, and worry. Cognitive improvements were observed in the Trail Making Test. Both TMT-A (processing speed) and TMT-B (mental flexibility) completion times improved significantly over the four weeks. For instance, TMT-A times decreased from an average of 15.17 seconds at baseline to 11.06 seconds by the third week, while TMT-B times dropped from 39.68 seconds to 26.18 seconds during the same period. These results suggest that regular cold-water immersions may enhance certain aspects of cognitive functioning over time.

The findings indicate that “these short, frequent immersions might improve certain aspects of cognitive function,” Allan told PsyPost.

The Stroop test results, in contrast, showed no significant changes. Completion times and error rates for both Stroop-ON and Stroop-OFF tasks remained stable throughout the study, indicating that cold-water immersion neither impaired nor improved selective attention or executive function.

In terms of sleep quality, participants reported a reduction in sleep disturbances. Pittsburgh Sleep Quality Index scores, which reflect sleep quality, decreased from an average of 7.85 at baseline to 5.75 by the end of the third week. These findings indicate that cold-water immersion contributed to better sleep over the course of the study.

“Two weeks of regular therapeutic cold-water immersion improved subjective sleep, with fewer sleep disturbances reported,” Allan said. “Cold-water immersion to assist with sleep may be more efficient at times when sleep disturbances are more pronounced.”

Participants also experienced a reduction in subjective worry. Scores on the Penn State Worry Questionnaire showed significant decreases after the first immersion, with this improvement maintained throughout the study. However, broader measures of well-being, such as the Warwick-Edinburgh Mental Well-Being Scale and the Subjective Happiness Scale, did not show significant changes. This suggests that while participants felt less worried and slept better, their overall sense of well-being and happiness remained unchanged.

“One surprising result was the lack of alignment with previous findings regarding mood improvement,” Allan told PsyPost. “While we observed a reduction in worry scores, our data indicated a neutral change in reported mood scores. An important caveat to this is that there was no negative change in mood scores seen in our data, and sometimes a neutral change (or lack of negative change) can be somewhat positive.

“However, previous research has suggested a strong positive influence of cold-water immersion on mood improvement. Importantly, our cold-water immersion protocol took place in a controlled laboratory environment independently, and not in ‘open water’ settings such as seas or lakes with other like-minded people. It could be suggested that the difference noted for mood improvement between our data and previously published data might be the lack of ‘green and blue space’ or socialization experienced by our participants. This is something that requires further investigation.”

“In addition to this, the importance of sleep to health, well-being, and post-exercise recovery is a well-established area that is still growing,” Allan continued. “It was nice to see our data of improved subjective sleep quality support more quantitative data published in recent years. If anything, our data has provided us with more questions to investigate, such as the importance of the water’s temperature on sleep and the quality of sleep prior to undertaking immersion protocols.”

While the findings are promising, the study includes a few caveats.

“It isn’t easy to design the perfect experiment, so limitations will always exist,” Allan noted. “Our data was conducted in a small sample of healthy individuals. What isn’t clear is the impact this immersion protocol will have on non-healthy individuals and those with contraindications, such as cardiovascular disease and cold hypersensitivity. Any concerns should be discussed with a medical professional first.”

“More importantly, our data was conducted in a laboratory-controlled environment with a number of safety precautions undertaken. When immersing in cold water, the body undergoes a series of physiological responses known as ‘the cold-shock response’ that can pose a risk to safety and increase the likelihood of drowning when immersion is conducted in open waters or when immersing alone. Therefore, it is important that any discussion of cold-water immersion is provided with an important dose of precaution.”

The study also relied on self-reported measures for sleep and well-being, which, while useful, may be influenced by subjective biases. Future research could include objective measures, such as polysomnography to assess sleep and electrodermal activity to measure stress, to provide a more comprehensive understanding of the effects of cold-water immersion.

“There is certainly hope that some of this data can be expanded upon in future years,” Allan said. “While this investigation relied heavily on subjective questionnaires, it is hoped we can build future collaborative projects that incorporate more quantitative physiological measurements and deeper qualitative analysis.”

The study, “Influence of acute and chronic therapeutic cooling on cognitive performance and well-being,” was authored by Joseph Knill-Jones, Gareth Shadwell, Howard T. Hurst, Chris Mawhinney, Jonathan K. Sinclair, and Robert Allan.

TweetSendScanShareSendPin5ShareShareShareShareShare

RELATED

Bacteria in water, 3d illustration
Anxiety

Common antidepressants and anti-anxiety drugs tied to major shifts in gut microbiome composition

July 18, 2025

A surprising new study reveals a twist in the gut-brain connection. While anxiety and depression are linked to distinct gut bacteria, commonly prescribed medications show an even stronger association with microbiome changes than the mental health conditions themselves.

Read moreDetails
New study links honor cultures to higher rates of depression, suicidal thoughts
Depression

A single dose of lamotrigine causes subtle changes in emotional memory

July 17, 2025

A new study suggests that lamotrigine, a drug used to prevent bipolar depression, may influence how people recall emotional information. Healthy volunteers who took a single dose remembered more positive self-relevant words than negative ones, without reporting mood changes.

Read moreDetails
Autism severity rooted in embryonic brain growth, study suggests
Cognitive Science

Common pollutant in drinking water linked to brain damage and cognitive impairment

July 17, 2025

New research in mice reveals that prolonged exposure to "forever chemicals," or PFAS, can disrupt brain function and impair memory, even at low concentrations. The findings add to growing evidence that these common chemicals may pose significant risks to brain health.

Read moreDetails
New study links honor cultures to higher rates of depression, suicidal thoughts
Depression

New study links honor cultures to higher rates of depression, suicidal thoughts

July 17, 2025

A new study reveals a stark link between culture and mental health. People living in U.S. states with strong "honor cultures" are more likely to experience depression and suicidal thoughts, with the connection being particularly strong for non-Hispanic White residents.

Read moreDetails
Loneliness is associated with a 31% higher risk of developing dementia, finds largest study to date
Alzheimer's Disease

Persistent apathy predicts faster functional decline in Alzheimer’s disease

July 17, 2025

In a large longitudinal study, researchers identified apathy as the most consistent predictor of functional decline in people with Alzheimer’s disease, suggesting that this often-overlooked symptom may play a more central role in disease progression than previously recognized.

Read moreDetails
Yoga nidra meditation reduces stress and reshapes cortisol rhythms, study finds
Meditation

Yoga nidra meditation reduces stress and reshapes cortisol rhythms, study finds

July 17, 2025

Can meditation change your biology? A new study suggests so. Researchers found that practicing yoga nidra not only reduces stress and improves mood but also alters the daily rhythm of the stress hormone cortisol, highlighting a powerful mind-body connection.

Read moreDetails
ADHD and brainwaves: How neuroscience is changing the way we diagnose the condition
Caffeine

Caffeine increases brain complexity during sleep, study shows

July 16, 2025

Think you can sleep fine after a late coffee? A new study suggests otherwise. Researchers found that while caffeine may not prevent sleep, it creates a "shallower" rest by increasing brain complexity and pushing it toward a more wake-like state.

Read moreDetails
New research sheds light on psychedelics’ complex relationship to psychosis and mania
Mental Health

Psychedelic retreats show promise in easing depression, PTSD, and reintegration struggles among veterans

July 16, 2025

Military veterans who attended psilocybin or ayahuasca retreats showed improvements in measures of depression, PTSD, anxiety, and reintegration into civilian life compared to their baseline assessments.

Read moreDetails

SUBSCRIBE

Go Ad-Free! Click here to subscribe to PsyPost and support independent science journalism!

STAY CONNECTED

LATEST

Chronic pain rewires how the brain processes punishment, new research suggests

Common antidepressants and anti-anxiety drugs tied to major shifts in gut microbiome composition

New psychology study: Inner reasons for seeking romance are a top predictor of finding it

Scientists demonstrate that “AI’s superhuman persuasiveness is already a reality”

Cannabis alternative 9(R)-HHC may be as potent as THC, study in mice suggests

A single dose of lamotrigine causes subtle changes in emotional memory

Common pollutant in drinking water linked to brain damage and cognitive impairment

New study links honor cultures to higher rates of depression, suicidal thoughts

         
       
  • Contact us
  • Privacy policy
  • Terms and Conditions
[Do not sell my information]

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

Subscribe
  • My Account
  • Cognitive Science Research
  • Mental Health Research
  • Social Psychology Research
  • Drug Research
  • Relationship Research
  • About PsyPost
  • Contact
  • Privacy Policy