• Optimal cold plunge time

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    The optimal timing for a cold plunge largely depends on your goals and personal circumstances. recommends doing deliberate cold exposure early in the day. This timing can boost wakefulness by increasing core body temperature, which aligns with the body's natural rhythms and helps maintain alertness throughout the day 1.

    For those interested in enhancing dopamine levels, shorter cold exposures like a 30-second to 3-minute cold shower or plunge in water ranging from 37 to 55 degrees Fahrenheit can effectively increase baseline dopamine levels for several hours. Early-day cold exposure is preferred, as it avoids interfering with post-training adaptations, particularly if you've engaged in strength or hypertrophy training within the last six hours 2.

    Avoiding cold exposure late in the evening is also advised since it can disrupt sleep by preventing the necessary drop in core body temperature needed for deep sleep 1. Overall, the best time for a cold plunge is when it fits into your daily routine without disrupting other important processes like sleep or muscle recovery.

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