SweatDecks Blog

Welcome to the SweatDecks wellness journal. Our team of credentialed experts -- including sports medicine physicians, exercise scientists, and master builders -- covers everything from cold plunge protocols and sauna health benefits to installation guides and product comparisons. Whether you're researching your first home sauna or optimizing a contrast therapy routine, you'll find science-backed answers here.

Athlete sitting in outdoor ice bath tub the evening before a race

Jul 09, 2026
by SweatDecks

Should you take an ice bath the day before a race?

Taking an ice bath 24 hours before a race can blunt inflammation but may reduce power output. Here's what the research says and what to do instead.

Read: Should you take an ice bath the day before a race?

Person exiting a cold plunge tub on a backyard deck at dusk before bedtime

Jul 09, 2026
by SweatDecks

Cold plunge before bed: does it help or hurt your sleep?

A cold plunge 1-2 hours before bed can improve sleep onset by accelerating core temp drop. Here's the ideal temp, timing, and what research actually says.

Read: Cold plunge before bed: does it help or hurt your sleep?

Athlete sitting in an ice bath tub in a home gym after a workout

Jul 09, 2026
by SweatDecks

Ice bath before or after workout: what the research actually says

Should you take an ice bath before or after a workout? Research shows timing changes outcomes. Here's what studies say and when each approach makes sense.

Read: Ice bath before or after workout: what the research actually says

Man stepping into a cold plunge tub on an outdoor cedar deck at dawn

Jul 09, 2026
by SweatDecks

Cold plunge before or after workout: what the research says

Should you cold plunge before or after a workout? Research shows timing matters: post-workout cold cuts strength gains. Here's exactly how to time it right.

Read: Cold plunge before or after workout: what the research says