topic Re: Icing Chest for Insomnia. in Wellness

Icing Chest for Insomnia.

FLgardener — Thu, 02 Feb 2023 20:02:09 GMT

This method of putting an ice pack on my chest at night really is helping me. I discovered it on my own, then looked into it after getting positive results.

From Psychology Today:

Classified as a quick fix for insomnia, this particular TikTok trend claims that if you place an ice pack on your chest, you will calm down quickly and be able to fall asleep more easily. Watched more than 3 million times as of this writing, the idea is that the ice helps stimulate and tone your vagus nerve. Your vagus nerve is the long cranial nerve that extends from the base of your brain through the organs in your abdomen. It plays a crucial role in the function of the parasympathetic nervous system, which calms your body down after its counterpart-- the sympathetic nervous system-- is activated into fight-or-flight (which amps it up).

Low quality sleep, difficulty getting to sleep, and full-fledged sleep disorders like insomnia have all been increasing in prevalence in modern times, and the pandemic has only fueled these challenges. So, it’s no surprise that this particular life hack has gained such enthusiasm among a very receptive audience. So the question becomes: Is it backed by science?

The basic answer is, happily, yes—in part. Early research has indeed shown promise in vagus nerve stimulation having benefits in helping relieve anxiety and fear. And additional research has looked at vagus nerve stimulation specifically as it pertains to insomnia, and the results are encouraging. Vagus nerve stimulation—in the aforementioned study achieved with an implanted electronic device—was associated with an increase in the body’s production of melatonin, which in turn helped study participants fall asleep more smoothly.

And using cold temperatures in particular to stimulate and tone the vagus nerve has been supported by recent research (though it is far from settled, as some contradictory results have been attained as well.)

Re: Icing Chest for Insomnia.

D Kay — Thu, 02 Feb 2023 20:03:33 GMT

No, thank you.

Re: Icing Chest for Insomnia.

FLgardener — Thu, 02 Feb 2023 20:11:55 GMT

Well, thanks for the buzzkill with no explanation, @D Kay .

I hope your post doesn't discourage others who could really be helped.

Maybe you could have waited awhile.

Re: Icing Chest for Insomnia.

mspatmac — Thu, 02 Feb 2023 20:17:10 GMT

@FLgardener

Facinating subject and great it's working for you I have a practical question please. Do you place the ice pack on your chest for a short time and remove before going to sleep? Just wondering how you make it work. Thanks

Re: Icing Chest for Insomnia.

beckyb1012 — Thu, 02 Feb 2023 20:24:44 GMT

I would pass but I do know I fall asleep faster if one foot is sticking out and feeling cooler air so I can appreciate their theory. But noooooo.

Re: Icing Chest for Insomnia.

FLgardener — Thu, 02 Feb 2023 20:25:18 GMT

I use an old school fabric covered ice pack filled with ice and some water. I wrap that in a teeshirt and place it right in the center of my chest, propping it against myself as best I can since I am a side sleeper.

I just leave it in place according to comfort, sometimes on all night, sometimes shoved off to the side.

The physical calming away from that fight or flight sort of tossing and turning, is very evident to me, and I can drift off.

Re: Icing Chest for Insomnia.

FLgardener — Thu, 02 Feb 2023 20:27:05 GMT

@beckyb1012 , the technique works on the vagus nerve.

Re: Icing Chest for Insomnia.

Desert Lily — Thu, 02 Feb 2023 20:28:58 GMT

I can't sleep when I'm cold. Icing something usually makes me alert. (it has helped with swelling or pain though)

I would also wonder if putting ice on the chest could have negative effects on people with heart conditions.

Since there is no vetted scientific study nor data yet that doesn't have "contradictory results" on how or whether chest ice helps & is safe for everyone, I'm out too.

Re: Icing Chest for Insomnia.

on the bay — Thu, 02 Feb 2023 21:29:03 GMT

That's very interesting. I read too that it is supported by science, some drs as well as tiktok (which of course a source that may make many skeptical).

But for those who don't like the idea of cold or maybe those with asthma,

there is deep breathing, singing or humming and gargling!

So interesting to learn about these.

I don't have anxiety or rarely trouble getting to sleep but know a lot who do.I think the racing thoughts and not being able to sleep that some have must be awful.It's nice to have some easy and natural solutions.

I was wondering too if it is safe for everyone. Those with asthma or low or high blood pressure and yes heart conditions as @Desert Lily mentioned. I couldn't find much info about that. I did read you should not fall asleep with an ice pack but wouldn't it have gotten not cold by the time you fall asleep?

Re: Icing Chest for Insomnia.

on the bay — Thu, 02 Feb 2023 20:35:25 GMT

@beckyb1012,

My daughters both have to have one foot stuck out from the cover. So funny.

Re: Icing Chest for Insomnia.

FLgardener — Thu, 02 Feb 2023 20:40:25 GMT

It works so well for me, but I have no heart or other causes for concern.

Well, I just wanted to help someone who has the same chronic insomnia issues, with what seems like a benign technique to me. Then again, I do not know about heart or other serious conditions. Of course those with such issues would need professional medical guidance.

Should have known better.

Re: Icing Chest for Insomnia.

haddon9 — Thu, 02 Feb 2023 20:42:19 GMT

I can't sleep if I'm cold. Instead I shiver and need an extra blanket. However I will often wake up too hot.

Re: Icing Chest for Insomnia.

Tori3569 — Thu, 02 Feb 2023 21:13:28 GMT

@FLgardener

I have the same issues as you plus random panic attacks. I had not seen this suggestion, but interestingly enough I ordered Vagus Nerve Oil from Osea. It's used at bedtime or anytime I feel anxious (usually at work) or uncomfortable--just a little oil in my hands, breathing in deeply and then applying on the back of my neck.

I'm only a week or so in and can't say it's a cure, but it's helping. I'm also going to try your suggestion. I've been reading about the vagus nerve and it's fascinating to me.
Thank you!

Re: Icing Chest for Insomnia.

on the bay — Thu, 02 Feb 2023 21:18:04 GMT

I'm glad you posted about it @FLgardener. I'm glad to know about it.

There are lot of good things out there and yes not for everyone but each person has to decide for themselves.

It's great that it helps you as insomnia is not fun I'm sure!

Re: Icing Chest for Insomnia.

mspatmac — Thu, 02 Feb 2023 21:37:38 GMT

@FLgardener

Thanks for answering my question and all the information.

Re: Icing Chest for Insomnia.

lkat — Thu, 02 Feb 2023 21:37:42 GMT

Thank you @FLgardener for this post. I am a terrible sleeper and I will definitely try this. The cold wouldn't bother me because it would only be a small part of me that was cold. My bedding would keep the rest of me warm.

I would much rather be cold at night than hot.

Re: Icing Chest for Insomnia.

GenXmuse — Thu, 02 Feb 2023 21:42:59 GMT

Don't get discouraged @FLgardener. There are a lot of people who read here but don't post so if it helps one person it is appreciated. I've always been a terrible sleeper, came out of the womb that way, to my mother's "delight". I'll definitely give it a try. What do I have to lose and maybe this will help my elusive sleep. Can you tell me if this calms the vagas nerve or stimulates it?

Re: Icing Chest for Insomnia.

Mindy D — Thu, 02 Feb 2023 22:22:17 GMT

NONE OF THE RESEARCH STUDIES CITED IN THIS ARTICLE HAVE ANYTHING TO DO WITH HELPING PEOPLE WITH INSOMNIA SLEEP, INCLUDING SLEEP INDUCED BY STIMULATION OF THE VAGUS NERVE.

I READ EVERY LINKED STUDY FROM THE CITATIONS. THIS, AS FAR AS SCIENTIFIC CREDIBILITY TAKEN FROM THE CITATIONS INCLUDED, IS BS.

Re: Icing Chest for Insomnia.

FLgardener — Thu, 02 Feb 2023 23:09:55 GMT

My, my, @Mindy D , I guess the sky is falling down over a little ice pack suggestion that may soothe one to sleep.

Really, all that shouting? You'd think I had suggested someone perform surgery on themself!

Anyway, it works great for me often.

Re: Icing Chest for Insomnia.

Effie54 — Thu, 02 Feb 2023 22:52:03 GMT

And that's why I don't ever go on Tic Tok!