hot shower dilate your blood vessels drop blood pressure by 5 points relaxing muscle, triggering melatonin for better sleep 90 minutes before bed improve sleep quality by 36%
cold shower do opposite spike norepinephrine by 250% incrase circulation by 30% boost immune ceels by 29% over 30 days metabolism jumps, burning extra calories for hours feel alert and energized
hot shower at night for recovery and sleep cold shower at morning for energy and immunity
or alternate 2 minutes hot, 30 seconds cold repeat 3 times