Do ice baths really soothe sore muscles, improve sleep, and boost mood? Experts examine whether the claims hold water

Ice baths and cold plunges have been touted as a way to soothe sore muscles and joint pain, both for athletes and for those living with autoimmune disorders like rheumatoid arthritis and fibromyalgia. For some, it’s also close to a meditative experience in which the physical sensation of being immersed in cold water is so intense that it quiets the mind—or simply makes it impossible to think about anything else. 

Cold plunge tubs have become very popular, but the science is mixed on whether a chilly dip delivers big benefits. While one study on athletes suggests that an ice bath may improve sleep quality, another shows it had no effect at all. As for mood, there is some older research that cold showers may help ease depressive symptoms, possibly because they trigger the release of endorphins—your body’s feel-good chemicals. Endorphins might also explain why some people say they feel more focused or alert after a cold shower. However, the placebo effect (the belief that a treatment works) may be responsible for any changes........

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