A recent social media trend, “dark showering,” involves taking a warm shower in complete or near-complete darkness shortly before bed. While the practice has gained traction online, experts are still exploring the scientific basis behind it. Here’s what the current research suggests about this sleep-promoting ritual, its potential benefits, and who might consider trying it.
What is Dark Showering?
Dark showering is a simple concept: showering with the lights off or dimmed to create a more relaxing pre-sleep routine. Though anecdotal reports suggest it improves sleep, more rigorous scientific investigation is needed. According to Dr. Kin Yuen of the American Academy of Sleep Medicine, while not a first-line recommendation, “if it helps people sleep better, that’s a positive.”
Why Might It Work?
Several established sleep science principles support the idea behind dark showering:
- Warm Water & Body Temperature: Research shows that a warm shower (around 104–108.5°F) taken one to two hours before bed can improve sleep quality. The subsequent cooling of the body as you exit the shower mimics the natural temperature drop that signals the brain it’s time to sleep.
- Light Exposure & Melatonin: Reducing light exposure in the evening helps maintain natural melatonin production, the hormone regulating sleep. Darkness reinforces this process, making it easier to fall asleep.
- Relaxation Cue: The combination of warmth and darkness creates a calming transition, signaling to the brain that the day is ending and rest is imminent.
As Harvard researcher Shahab Haghayegh explains, “Dark showering isn’t magic, but it can be a helpful cue to the brain.”
Potential Benefits
The idea of bathing before bedtime to promote relaxation isn’t new, but dark showering combines this with deliberate light reduction. Experts suggest that it may:
- Improve Sleep Quality: By leveraging both temperature regulation and melatonin production.
- Reduce Evening Stimulation: Diminishing bright lights helps avoid the wakefulness signals sent by screens and overhead lighting.
- Offer a Low-Risk Routine: It requires no special equipment and aligns with established sleep hygiene practices.
Risks & Precautions
Despite its potential benefits, dark showering isn’t without risks. The biggest concern is safety: showering in low light increases the risk of falls, especially for individuals with balance issues or impaired vision.
Other considerations include:
- Not a Cure-All: It shouldn’t replace medical evaluation or treatment for sleep disorders like insomnia or sleep apnea.
- Individual Variation: What works for one person may not work for another.
How to Try Dark Showering Safely
If you’re curious, here are expert-backed tips:
- Timing: Shower one to two hours before bedtime for optimal cooling.
- Temperature: Maintain a warm, comfortable water temperature.
- Lighting: Use a dim, amber-toned nightlight if necessary to avoid tripping hazards.
- Bathroom Safety: Clear the floor of obstacles and use a non-slip mat.
- Aromatherapy: Add relaxing scents like lavender to enhance the experience.
- Mindfulness: Combine with deep breathing exercises to further promote relaxation.
- Post-Shower Routine: Keep your bedroom cool, dark, and quiet.
The Bottom Line
Dark showering is a simple, potentially effective sleep hack that combines established sleep science principles. While more research is needed, it may be a helpful addition to a healthy sleep routine for many. However, prioritize safety and consult a healthcare provider if you have persistent sleep problems.
