Does the idea of showering in the dark sound calming and peaceful to you, or does it seem like a recipe for stubbed toes and accidentally using conditioner instead of face wash?
Despite the risks of mood-lighting showering, it has recently become a viral trend. Though there isn’t much research on the benefits of these “dark showers,” experts do agree with the trendsetters that there could be benefits to turning the lights down for a warm shower or bath before bed.
“While it might sound unconventional, the practice is rooted in simple physiological principles that support the body’s natural sleep rhythms,” said Dr. Julie Kolzet, Ph.D., in a blog post last November.
She also said that “for those who struggle with racing thoughts or nighttime restlessness, this kind of quiet, intentional ritual can serve as a bridge between the high activity of the day and the stillness of sleep.”
Experts aren’t always on board with viral trends. For example, Audacy reported last year that experts were wary of a different viral trend – mouth-taping during sleep.
The reasoning behind the dark showering trend is linked to light and its relationship with the human body’s circadian rhythm. According to data published by the U.S. Center for Disease Control and Prevention’s National Institute on Occupational Safety and Health, morning light striking the retina kicks off hormonal reactions and a “daytime alerting process,” with blue light having the strongest effect.
“Put simply, bright, natural light helps you wake up, while dim, dark environments help you go to sleep,” said the National Sleep Foundation. “Unfortunately, nearly half of Americans say they’re not exposed to bright light indoors in the morning and afternoon.”
Blue light also shows up on devices like smartphones and tablets that many of us find ourselves scrolling around the same time that we’re getting ready to sleep. Dr. W. Christopher Winter, neurologist, sleep specialist and host of the Sleep Unplugged podcast, recently explained to TODAY.com that showering in a low-light environment can help tell the body that it is time for rest by reducing” stimulation and sensory input.”
“It’s about eliminating light prior to bed because many people shower (or) bathe in unnecessarily bright environments,” he said. However, Winter also noted that the research is “thin.”
There has been at least on study on the benefit of warm showers or baths, though not specifically in the dark. That 2019 study published in the Sleep Medicine Reviews journal found that these showers were “associated with both improved self-rated sleep quality,” when scheduled an hour or two before bed. Winter said the cooling that happens after a hot shower can help promote sleep.
A few journalists have tried out the “dark shower” routine themselves to check out the benefits. Glamour’s Rebecca Fearn said that she found the practice “a little odd” at first.
“Being in complete darkness made me feel a bit depressed, so turning on the small mirror light and having little candles scattered around the room was best for me,” she said. “Did I also nearly apply my shampoo to my face (more than once) thinking it was my cleanser? Sure. But this was all part of the learning curve!”
Rebecca Robbins, Ph.D., assistant professor at Harvard and associate scientist at the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital, told TODAY.com that people don’t need to shower completely in the dark to benefit from a dark shower. In fact, she said showering in total darkness could be dangerous.
“We know that dim, warm light (red or orange hues) can facilitate the release of... melatonin,” Robbins explained.
Fearn said that she did feel more relaxed after the shower. She felt more comfortable keeping the lights in her home dimmer and was able to avoid scrolling on her phone.
In her article, Fearn said that Shalin Balasuriya, wellness expert and cofounder of Spa Ceylon, an online retailer based in the U.K. has linked dark showers to Ayurveda practices. She also noted that Australian beauty brand Glow Lab partnered with clinical psychologist Dr. Rebecca Ray last year for a campaign to promote dark showering.
Writing for Metro in the U.K., Charlie Sawyer said she was nervous about an intruder entering her dark home as she embarked on her dark shower journey.
“Feeling pretty vulnerable, I showered at record speed, slowly climbing out (almost twisting my ankle on my bath mat) and opening the door to be greeted by the warm glow of the light in the hallway. My anxiety thrived in the darkness,” she said.
Sawyer said adding a night light for her next attempted help, and she was able to focus on the water and mindfulness rather than fear.
“It was nice, there’s no doubt about it. But still, I just couldn’t shake the feeling that I’d likely reach a much calmer and more mindful state if I were just sitting in bed journaling, or watching a comfort show,” she said. Still, Sawyer noted that she did fall asleep faster after taking the dark showers.
According to The Sleep Foundation, a 2022 survey indicated that nearly 42% of U.S. adults shower or bathe in the morning, compared to a little over 32% who showered or bathed at night. Just 25.3% said they showered right before bed, with women more likely to than men. The National Sleep Foundation also said that people in the U.S. use screens too much before bed.
“Relaxing bedtime rituals are a vital part of our ability to fall asleep into restful slumber,” Robbins said. “Fill the moments before bedtime with activities that suit you personally. If you are interested, you could try dark showering to see if it soothes you and might be a good candidate for your bedtime wind-down ritual.”