Starlight Sauna & Cold Plunge Contrast Therapy in Payson
Harness the healing power of heat and cold to optimize recovery, reduce inflammation, and support restorative sleep
Like your body’s journey through sleep cycles—warm REM dreams to cool deep rest—contrast therapy in Payson guides you through healing rhythms of heat and cold that reset your nervous system and support profound recovery. At Good Rest Med Spa, our infrared sauna and invigorating cold plunge work together to reduce inflammation, enhance circulation, boost immune function, and create the kind of deep physical restoration that translates to better sleep and renewed vitality. Serving athletes, wellness seekers, and anyone ready to feel truly vibrant throughout Utah County.
Quick Facts
Session Details: Single session: $35 Couples Session: $60
The Protocol: Total time: 60 minutes Infrared sauna: 15-20 min Cool down: 5 min Cold plunge: 2-3 min Rest: 5 min Repeat 2-3 cycles
What to Bring: Swimsuit or athletic wear, Water bottle (we have filtered water)
Best For: Post-workout recovery Inflammation reduction, Immune support, Sleep optimization, Stress management, Mental clarity, Longevity & wellness
Member Benefit: Unlimited sauna and cold plunge included in $99/month membership
Ancient Wisdom Meets Modern Science
Contrast therapy—alternating between heat and cold—has been practiced for thousands of years across cultures from Finnish saunas to Roman bathhouses to Japanese onsen. What ancient healers knew intuitively, modern science now confirms: this rhythmic oscillation between temperature extremes triggers profound physiological responses that enhance health, performance, and longevity.
Heat Phase (Infrared Sauna):
- Blood vessels dilate (vasodilation)
- Heart rate increases
- Circulation improves
- Sweating releases toxins
- Muscles relax
- Stress hormones decrease
Cold Phase (Cold Plunge):
- Blood vessels constrict (vasoconstriction)
- Inflammation reduces
- Endorphins release
- Mental clarity sharpens
- Immune system activates
- Resilience builds
The Magic Is in the Alternation:
When you move between heat and cold repeatedly, your vascular system essentially gets a workout—expanding, contracting, pumping fresh blood and nutrients throughout your body while flushing inflammation and metabolic waste. Your nervous system practices shifting between activation and calm. Your mitochondria (cellular energy centers) become more efficient.
It’s like interval training for your entire physiological system.
Why Infrared Sauna (Not Traditional):
Our infrared sauna heats your body directly rather than heating the air around you. This means:
- Lower temperatures (110-130°F vs. 180-200°F in traditional saunas)
- Deeper tissue penetration
- More comfortable for beginners
- Longer tolerable sessions
- More effective detoxification
- Less stress on cardiovascular system
The Cold Plunge Experience:
Our cold plunge maintains temperatures between 50-55°F—cold enough to trigger beneficial responses without being unbearably shocking. First-timers are always nervous, but the breathing technique we teach makes it manageable and even exhilarating.
What to Expect During Your Session
Arrival & Preparation (5 minutes)
You’re shown to our contrast therapy area and given a brief orientation. Change into swimsuit or moisture-wicking athletic wear in private changing room. We explain the protocol, breathing techniques for cold exposure, and answer questions.
Cycle 1: Heat (15-20 minutes)
Enter the infrared sauna. Sit or recline comfortably. Temperature is pre-set to your preference (110-130°F). Bring water, a towel, and maybe music or just quiet.
What happens:
- First 5 minutes: Your body acclimates, starts to warm
- Minutes 5-10: Sweating begins, heart rate increases slightly
- Minutes 10-15: Deep relaxation sets in, muscles soften
- Minutes 15-20: Profound heat penetration, stress melts
What it feels like: Warmth builds gradually. You’ll feel your heartbeat, maybe get slightly lightheaded (normal). Sweat drips. Thoughts quiet. Many describe it as deeply meditative—your body has something to focus on, which paradoxically allows your mind to release.
Cool Down (5 minutes)
Exit sauna. Towel off. Drink water. Let your heart rate normalize before cold exposure. This transition matters—rushing defeats the purpose.
Cycle 1: Cold (2-3 minutes)
This is the moment everyone anticipates with equal parts dread and excitement.
The Technique:
Before entering, we teach box breathing:
- Inhale 4 counts
- Hold 4 counts
- Exhale 4 counts
- Hold 4 counts
Then: Step in. Submerge to neck. Keep breathing.
What happens:
- First 10 seconds: Shock, gasping reflex (if you let it)
- Seconds 10-30: Body adapts if you keep breathing
- Seconds 30-60: Tingling sensation, sharp mental clarity
- After 60 seconds: You’ve made it through the hardest part
- Minutes 2-3: Almost comfortable, endorphins flowing
What it feels like:
Cold. Really cold. But not painful if you breathe through it. After the initial shock, it becomes strangely invigorating. When you exit, your skin tingles, your mind is crystal clear, and you feel… alive. Intensely, vibrantly alive.
Rest & Integration (5 minutes)
Towel off. Sit or walk slowly. Your body is processing profound physiological changes. Many people feel euphoric—that’s real. The endorphin release is significant.
Cycles 2-3: Repeat
Return to sauna for 15 minutes. The second cycle often goes deeper—your body knows what’s coming. Then back to cold (this time, less dread, more excitement). Final rest period allows full integration.
After Your Session:
You’ll feel:
- Energized yet calm
- Mentally clear and focused
- Physically loose and vibrant
- Accomplished (you just did something challenging!)
- Better circulation (skin glowing, hands and feet warm)
- Ready for either productivity or deep rest
That night, most people sleep remarkably well. The combination of physical exertion and nervous system regulation creates ideal conditions for deep, restorative sleep.
What Science and Experience Show
Physical Recovery & Performance:
- Reduced Muscle Soreness: Studies show 25-50% reduction in post-exercise soreness
- Faster Recovery: Enhanced circulation speeds nutrient delivery and waste removal
- Injury Healing: Improved blood flow supports tissue repair
- Enhanced Performance: Better recovery = better training adaptations
- Reduced Inflammation: Cold therapy powerfully reduces inflammatory markers
Cardiovascular & Metabolic:
- Improved Circulation: The pump effect strengthens vascular function
- Lower Blood Pressure: Regular sauna use associated with reduced hypertension
- Metabolic Boost: Heat exposure increases metabolic rate
- Blood Sugar Regulation: Sauna use linked to improved insulin sensitivity
- Longevity Markers: Heat shock proteins support cellular health and longevity
Immune Function:
- Increased White Blood Cells: Cold exposure boosts immune cell production
- Enhanced Immunity: Regular practice associated with fewer colds/flu
- Stress Resilience: Hormetic stress strengthens adaptive capacity
- Reduced Sick Days: Studies show 29% reduction in sick leave with regular cold exposure
Mental & Cognitive:
- Mental Clarity: Cold exposure dramatically increases norepinephrine (focus neurotransmitter)
- Mood Enhancement: Endorphin release, dopamine increase
- Stress Resilience: Practice managing acute stress builds chronic stress tolerance
- Depression Support: Cold exposure being studied as depression intervention
- Meditation Training: The practice requires present-moment focus
Sleep Benefits:
- Deeper Sleep: Temperature regulation is key to sleep quality
- Faster Sleep Onset: Evening sessions can improve sleep latency
- Sleep Architecture: May increase time in deep sleep phases
- Sleep Disorders: Helps regulate circadian rhythm
- Next-Day Energy: Better sleep = more vitality
Detoxification:
- Sweating: Infrared sauna releases heavy metals, BPA, phthalates through sweat
- Lymphatic Flow: Movement between temperatures enhances lymphatic drainage
- Cellular Cleansing: Autophagy (cellular cleanup) triggered by heat stress
The Cumulative Effect:
Like any practice, benefits compound with consistency. Your body becomes more efficient at thermoregulation. Your stress resilience increases. Recovery becomes faster. Many regular users describe it as essential to their wellness routine as exercise or sleep.
Who Benefits Most?
Is Contrast Therapy Right for You?
✓ Athletes & Active Individuals From weekend warriors to competitive athletes, contrast therapy accelerates recovery, reduces soreness, prevents injury, and enhances performance. Many pro teams now use this as standard recovery protocol.
✓ People with Chronic Inflammation Arthritis, autoimmune conditions, chronic pain, inflammatory disorders—regular contrast therapy can significantly reduce inflammatory markers and symptoms.
✓ Those Seeking Longevity & Optimization Biohackers, wellness enthusiasts, and anyone interested in maximizing health span use contrast therapy for its cellular health benefits, metabolic effects, and longevity markers.
✓ Stressed, Burned-Out Individuals The combination of forced present-moment focus, endorphin release, and nervous system regulation makes this powerful stress management. You can’t worry about tomorrow when you’re in 55-degree water.
✓ Sleep-Deprived or Poor Sleepers The profound effects on nervous system regulation and body temperature often translate to dramatically better sleep, especially for those with insomnia or poor sleep quality.
✓ Anyone Wanting Mental Clarity The norepinephrine boost from cold exposure creates hours of enhanced focus and mental sharpness. Students, creatives, and knowledge workers often use this as a productivity tool.
✓ People Building Resilience Voluntarily doing hard things in controlled settings builds mental toughness that transfers to life’s challenges. Many users describe improved stress resilience in daily life.
✓ Those Recovering from Illness or Surgery Under medical clearance, contrast therapy can support healing, reduce pain, and accelerate recovery (always consult your doctor first).
Not Recommended For (Without Medical Clearance):
- Pregnancy
- Severe cardiovascular disease
- Uncontrolled high blood pressure
- Recent heart attack or stroke
- Cold urticaria or severe cold sensitivity
- Raynaud’s disease (severe cases)
Always consult your physician if you have health concerns. We’ll ask screening questions before your first session.
Why It Helps You Sleep Better
The connection between contrast therapy and improved sleep is well-documented in research and consistently reported by users.
How It Works:
Temperature Regulation: Your body’s core temperature naturally drops 1-2 degrees at night to initiate sleep. Contrast therapy—especially ending with cold—helps trigger this temperature drop, potentially improving sleep onset.
Nervous System Balance: The alternation between heat (parasympathetic activation) and cold (sympathetic activation) trains your nervous system to shift states more readily. This flexibility supports easier transition into sleep.
Physical Exhaustion (Good Kind): The cardiovascular work and metabolic demands create healthy physical tiredness without the stress of intense exercise. Your body is ready to rest.
Stress Hormone Reduction: Regular sauna use reduces cortisol. Lower cortisol at bedtime = better sleep quality and easier sleep onset.
Endorphins & Dopamine: The endorphin release creates a natural high followed by calm. Dopamine increase (from cold) improves mood, which supports better sleep.
Pain Reduction: If pain disrupts your sleep, the anti-inflammatory effects and pain reduction from contrast therapy often translate to sleeping through the night.
What Users Report:
“I do contrast therapy around 4-5pm. By 9pm I’m naturally tired and sleep deeper than I have in years.”
“I used to wake up 3-4 times a night. Since starting regular contrast therapy, I sleep through most nights.”
“The mental quiet I get from this carries into bedtime. My racing thoughts aren’t as intense.”
Timing Recommendations:
- Morning: Energy and focus for the day
- Afternoon: Recovery and stress relief
- Early Evening (4-6pm): Best for sleep benefit
- Avoid: Right before bed (too stimulating)
Why Controlled Stress Makes You Stronger
Contrast therapy works through a principle called hormesis—the idea that exposure to low doses of stress triggers adaptive responses that make you healthier and more resilient.
How Hormesis Works:
When you expose your body to heat or cold stress:
- Acute Stress Response: Body perceives challenge
- Adaptation Signals: Genes activate to handle stress
- Biological Upgrades: Systems strengthen beyond baseline
- Increased Resilience: You’re now better equipped for future stressors
Specific Adaptations:
From Heat:
- Heat shock proteins (protect and repair cells)
- Improved cardiovascular efficiency
- Enhanced detoxification pathways
- Increased growth hormone
- Better stress tolerance
From Cold:
- Brown fat activation (metabolic benefits)
- Improved insulin sensitivity
- Enhanced immune function
- Neurotransmitter optimization
- Mental resilience building
The Goldilocks Zone:
Too little stress = no adaptation Too much stress = harm Just right stress = growth
That’s why our protocols are calibrated—challenging but safe, effective but sustainable.
Why This Matters for Daily Life:
The resilience you build managing temperature stress transfers to managing life stress. People who regularly practice contrast therapy often report:
- Better emotional regulation
- Improved stress handling at work
- More tolerance for discomfort
- Enhanced mental toughness
- Greater overall resilience
You’re literally training your nervous system to stay calm under pressure.
First-Timer Guide
Before Your First Session:
- Hydrate Well: Drink 16-24oz water in the hours before
- Eat Light: Don’t come on empty or full stomach
- Remove Jewelry: Metal heats up in sauna
- Bring: Swimsuit, towel, open mind
What to Expect:
The Sauna: Exit if you feel dizzy, nauseous, or uncomfortable.
The Cold Plunge: This is the intimidating part. Everyone’s nervous. Here’s the truth:
- First time: 30-60 seconds is plenty
- Use the breathing technique we teach
- It’s okay to gasp and say “oh my god”
- You WILL survive (everyone does)
- Second time is always easier
After Your First Time:
You might feel:
- Euphoric (endorphins!)
- Energized
- Proud (you did something hard!)
- Maybe slightly tired later (your body worked)
- Different (hard to explain, but real)
That night, you’ll likely sleep really well.
Building Your Practice:
Week 1-2: Focus on technique and adaptation
- Sauna: 10-15 minutes
- Cold: 30-60 seconds
- 2 cycles
Week 3-4: Increase duration
- Sauna: 15-20 minutes
- Cold: 1-2 minutes
- 2-3 cycles
Week 5+: Find your sweet spot
- Sauna: 15-20 minutes
- Cold: 2-3 minutes
- 3 cycles
Frequency:
- For Recovery: 3-5x per week
- For General Wellness: 2-3x per week
- For Specific Goals: Daily (with medical clearance)
- Maintenance: 1-2x per week
Listen to your body. More isn’t always better.
Frequently asked questions
How cold is the cold plunge?
A: We maintain 50-55°F. Cold enough to trigger beneficial responses, but not dangerous. You can handle it.
What if I can't do the cold part?
A: Sauna-only sessions still provide significant benefits. But we encourage everyone to try the cold at least once—start with 30 seconds. Most people surprise themselves.
Can I do this if I have [health condition]?
A: Many conditions are fine, some require medical clearance. We screen before first session. When in doubt, check with your doctor.
What do I wear?
A: Swimsuit or athletic wear you don’t mind getting wet. The room is a private room with both the sauna and cold plunge. You can change in there or use the bathrooms just outside the room.
Is this safe for older adults?
A: With medical clearance, yes. Many older adults use contrast therapy successfully. We adjust protocols as needed.
Will I lose weight?
A: Sauna temporarily increases metabolic rate and some water weight is lost through sweating, but this isn’t a weight loss solution. Benefits are more about inflammation, recovery, and overall health.
How often should I come?
A: Depends on goals. Athletes: 3-5x week. General wellness: 2-3x week. It’s cumulative, so consistency matters more than frequency.
Can I bring a friend?
A: Our sauna and cold plunge can accommodate up to 2 people. Great for accountability and shared experience!
What if I have tattoos?
A: No problem. Neither heat nor cold affects tattoos.
I have low/high blood pressure. Is this safe?
A: Requires medical clearance. Sauna can temporarily lower blood pressure; cold can temporarily raise it. Your doctor can advise based on your specific situation.
Can I do this after a workout?
A: Yes! Actually ideal timing for recovery. Wait 15-30 minutes post-workout to let heart rate normalize, then enjoy.
Will this help my specific condition?
A: We can’t make medical claims, but research supports benefits for: inflammation, arthritis, cardiovascular health, depression, anxiety, sleep disorders, metabolic syndrome, and more. Discuss your situation during consultation.
Enhance Your Recovery
Therapeutic Massage
Perfect complement to contrast therapy. Many athletes do both in one visit—contrast therapy for inflammation and circulation, massage for muscle tension and recovery.
TMJ Therapy
Inflammation plays a role in TMJ pain. Contrast therapy can reduce jaw inflammation while Dr. Davis addresses structural causes.
Sleep Medicine
If you’re using contrast therapy for better sleep but still struggling, comprehensive sleep evaluation may reveal issues like sleep apnea.
Membership Benefits:
Our $99/month membership includes unlimited contrast therapy use plus discounts on all other services. Perfect for regular users.
What Our Patients are Saying
“Not only do I not grind my teeth anymore or have daily tension headaches, but the quality of my sleep has significantly improved and drastically reduced my snoring.”
-Chris W.
“I can’t believe how good I feel! I used to be afraid to go to sleep because I thought I was going to suffocate. Now I look forward to my bedtime! Thank you Dr. Davis for saving my life!”
-Cheryl F
Your Body Is Ready for Challenge. Your Cells Are Ready to Adapt.
Step into the heat. Embrace the cold. Discover what happens when you give your body the controlled stress it needs to become stronger, more resilient, and more alive.
Call or text us: 385-483-7378