A new wellness trend has appeared on social media and is rapidly gaining popularity. “Dark showering” is a recent trend that claims to enhance sleep quality. It involves taking a shower with lights dimmed or off before going to bed. Advocates believe this practice helps people fall asleep more quickly and enjoy deeper rest during the night.
However, research specifically examining dark showering as a standalone sleep method remains scarce. While the practice combines two evidence-based sleep strategies, experts caution that showering in complete darkness carries safety risks. Knowing the potential benefits and risks helps you decide whether this viral trend should be part of your bedtime routine.
What Dark Showering Claims to Offer
Dark showering involves relaxing in warm water with low lighting, such as candles or dimmed lights, for approximately 60 to 90 minutes before bed. This calming routine gained popularity on TikTok and Instagram in late 2025 and early 2026, with many users sharing their experiences and tips for “dark showering”.
Advocates suggest that taking dark showers creates a sensory setting that encourages relaxation. The darkness is believed to lessen visual input while enhancing the calming sound of water. Some individuals report falling asleep within minutes after their dark shower routine. Chester Wu, MD, a psychiatrist and sleep specialist in Houston, who is board-certified in both psychiatry and sleep medicine, notes that while there is no direct research on dark showering, the idea is not entirely without basis. “It wouldn’t be my first recommendation, but if it helps improve sleep, I see that as a positive,” Wu states.
The Science Behind Evening Light Exposure
Light is not only responsible for visibility and photosynthesis. Light also helps regulate your circadian rhythm, the internal 24-hour clock that governs sleep and wakefulness. Bright light signals your brain to suppress melatonin, the hormone responsible for inducing sleepiness. Exposure to typical room lighting between dusk and bedtime reduces melatonin levels by approximately 70% compared to very dim lighting.
A lab study of 116 adults found that exposure to room light before sleep can reduce the duration of melatonin release by about 90 minutes. Participants also reported feeling more alert even after brief exposure. Bathrooms are often among the brightest rooms in homes, with overhead lighting and mirrors that reflect light for morning grooming. One experiment exposed volunteers to typical bathroom lighting for just 30 minutes at bedtime. Melatonin levels decreased, and the participants felt more alert, even though they stayed still in the bathroom. These results indicate that reducing bright bathroom lighting could help maintain natural melatonin production.
How Blue Light Disrupts Sleep Hormones
Different wavelengths of light influence sleep in different ways. Blue light, which is helpful during the day, strongly suppresses melatonin at night. The rise of modern LED and electronic device lighting has significantly increased blue light exposure. A 2025 crossover study compared exposure to cool white LED light with softer fluorescent light at the same brightness before sleep.
Those exposed to LED light took approximately 10 minutes longer to fall asleep and reported feeling less drowsy than the fluorescent group. Research shows that reducing blue light lessens melatonin suppression and helps people fall asleep faster. Red and amber lights cause minimal circadian disruption because their longer wavelengths do not inhibit melatonin production. Under red light, melatonin levels can reach 26.0 pg/mL, compared to only 7.5 pg/mL under blue light.
Temperature Regulation and Sleep Onset
Core body temperature naturally drops by approximately 0.56-1.11 °C during evening hours, beginning 2 to 3 hours before typical bedtime. This temperature decline serves as a vital cue for sleep initiation. Sleep onset is most likely to occur when core temperature decreases at a rate of approximately 0.28-0.56 °C per hour.
The body helps cool itself by widening blood vessels in your hands and feet, which act as natural heat radiators. When your hands and feet feel warm, it’s often a sign that sleepiness is on its way, as blood vessels relax to release heat from your core. Researchers have found that falling asleep is more closely linked to how quickly your body temperature drops than to the exact temperature itself.
A comprehensive review of 17 studies shows that taking a warm bath can really help enhance sleep quality. Soaking in water heated to around 40°C-42.5°C for 10-15 minutes has been found to decrease the time it takes to fall asleep by roughly 36%. For the best results, try taking your bath about 90 minutes before bed, which gives your core body temperature enough time to lower, making it easier to fall asleep.
Why Warm Showers Promote Better Sleep
Taking warm showers can be a cozy way to help your body relax and wind down. The warmth gently increases blood flow to the hands and feet, thereby helping your core temperature decrease naturally. This soothing, cooling process mimics what your body does when it is ready to sleep, making it a nice part of your bedtime routine.
Studies show that taking a warm bath that raises your sublingual temperature by about 0.9°C can really help improve your sleep. Many people say they wake up feeling more refreshed after an evening bath. Additionally, some studies highlight better sleep efficiency and fewer nighttime awakenings, making bedtime even more relaxing.
Dark Showering’s Potential Combined Benefits
Shahab Haghayegh, PhD, an anesthesia instructor in the sleep medicine division at Harvard Medical School, shares that dark showering combines 2 physiologically based tactics. “We know that decreasing light exposure in the evening and taking warm baths or showers before bed can help relax the body and facilitate the transition to sleep,” Haghayegh states.
The darkness helps limit light exposure, which can otherwise suppress melatonin production. At the same time, the warm water slightly cools the body, signaling that it is time to wind down and relax for sleep. These elements work together smoothly to support your body’s natural sleep preparations.
Haghayegh notes that taking a dark shower is a straightforward, easy intervention. “It’s low risk, doesn’t require special equipment, and aligns with two established sleep-promoting behaviors,” he explains. The practice essentially functions as a sleep-readiness cue, signaling to the brain that the day is ending.
Safety Concerns and Fall Risks
The main safety concern with dark showering is the increased risk of falls. Engaging in activities in poorly lit environments significantly raises the likelihood of injury. Individuals with balance difficulties, vision impairments, or mobility challenges are especially at risk when showering in darkness.
Swetha Gogineni, MD, a pulmonologist and sleep specialist at UCLA Health, warns that reduced visibility could lead to serious falls. “The biggest concern would probably be safety: Doing activities in low light that you’re not accustomed to could increase the risk of falls and subsequent injuries,” Gogineni cautions.
Studies on lighting in homes for older adults highlight that poor lighting can increase the risk of falls. In particular, bathrooms with low lighting are associated with more falls. It is also concerning that about a quarter of bedrooms and over 40% of bathrooms in care facilities lack the recommended lighting levels.
Implementing Dark Showering Safely
If you are considering trying a dark shower, consider adding some safety features. A cozy, dim nightlight in amber or red can give just enough light to help you stay safe and avoid falls. Plus, studies show that red light helps keep melatonin levels higher, at about 16.6 pg/mL, compared to 8.3 pg/mL with blue light, making your experience safer and more restful.
Clear the bathroom floor of obstacles. Place non-slip mats inside and outside the shower for safety. Add grab bars to the shower walls for stability. These steps prevent falls in low light. Schedule your dark shower 60–90 minutes before bedtime, as research shows this allows optimal cooling. Maintain the water temperature between 40°C and 42.5°C for 10-15 minutes.
Enhancing the Practice with Aromatherapy
Incorporating aromatherapy into your dark shower routine can enhance your relaxation and help promote better sleep. A thorough review of 16 studies shows that aromatherapy can really improve sleep quality, especially for those struggling with insomnia. Lavender, in particular, has proven to be a very effective choice, with many studies supporting its calming effects.
Try using shower products with lavender essential oil or add a few drops to a washcloth. The gentle steam from warm water helps spread the soothing scent all around your bathroom. This simple, multi-sensory approach can turn your shower into a relaxation ritual that encourages better sleep by engaging your senses on multiple levels.
Combining Mindfulness and Breathing Techniques
Trying out mindfulness practices like breathwork during a dark shower can bring some calming benefits. For instance, a study involving 80 hospital patients with insomnia found that mindful breathing combined with torso twist exercises improved both sleep quality and duration. The mix of darkness, warmth, and focused breathing offers many ways to reduce stress.
Studies show that mindfulness-based interventions can really help improve sleep quality. One interesting clinical trial discovered that practicing mindful awareness led to better sleep results compared to just learning about good sleep habits. Even after the intervention ended, these positive effects continued, helping people feel less impaired during the day.
Practice deep, slow breathing during a shower in darkness. Concentrate on the water’s sensation, its sound, and your breathing pattern. This deliberate attention helps calm racing thoughts that can disrupt sleep. Over time, this practice trains your nervous system to transition from alertness to relaxation.
Post-Shower Sleep Environment Optimization
The advantages of taking a dark shower decrease if you switch to bright lighting right afterward. During your transition to the bedroom, keep your home cool, dark, and quiet. Wu suggests thinking of your sleeping space as a cave-like environment that encourages deep rest.
Use blackout curtains to darken your room and improve sleep. Fans or white noise can mask sounds, creating a peaceful environment. Keep the bedroom between 15.5 and 19.5°C for restful sleep and use season-appropriate bedding. After your dark shower, put away digital devices, as blue light hampers melatonin. Turning off devices 30-60 minutes before bed helps you wind down and sleep better.
Integrating Dark Showering Into Comprehensive Sleep Hygiene
Dark showering can be a beneficial addition to your sleep schedule. Aim to go to bed and wake up at the same times daily, including weekends, to maintain a stable internal clock. Additionally, limiting caffeine intake after 2 PM is advisable, as it can remain in your system for 5 to 6 hours for most individuals.
Exercise consistently, but steer clear of intense workouts within 3 hours before bed. Physical activity increases core body temperature, which can hinder the natural cooling process that aids sleep. Doing exercise in the morning or early afternoon offers the best benefits without interfering with the evening temperature drop.
Haghayegh emphasizes personalization in developing sleep habits. “Everyone is different, so what is relaxing to one person may not translate to the next,” he explains. Developing healthy sleep habits requires time, practice, and individualized adjustments. Experiment with timing, water temperature, and lighting levels to discover what works best for your physiology.
When to Seek Professional Sleep Medicine Care
Although dark showering might offer some benefits for healthy adults, it should not replace medical evaluation for chronic sleep issues. Wu emphasizes that ongoing sleep problems could signal serious underlying health conditions that need accurate diagnosis and treatment. While social media trends foster useful discussions about sleep health, they cannot replace professional medical advice.
Consult a healthcare provider if you often have trouble falling asleep, staying asleep, or feeling rested despite getting enough sleep. Conditions like insomnia, sleep apnea, restless legs syndrome, and narcolepsy need targeted treatments beyond basic sleep hygiene practices.
Sleep specialists are here to help by offering thorough evaluations, including sleep studies when needed. These assessments help uncover the physical factors that might be affecting your sleep quality. With the right diagnosis, they can create personalized treatment plans that go straight to the root of the problem, rather than just easing the symptoms.
The Evidence Gap Requires Cautious Interpretation
No research has specifically studied dark showering as a standalone intervention. It merges 2 validated strategies: reducing evening light exposure and pre-bedtime passive body heating. Still, the combined effect of these approaches has not been investigated.
Haghayegh acknowledges this evidence gap while noting the physiological plausibility. “While ‘dark showering’ itself hasn’t been formally studied as a named practice, it combines two strategies that are physiologically grounded in sleep science,” he explains. This theoretical foundation suggests potential benefits but cannot confirm them definitively.
Read More: When Is the Best Time to Shower: In The Morning or Evening? There is Only One Right Answer.
Making an Informed Decision About Dark Showering
Dark showering represents a low-risk intervention for most healthy adults without balance or vision impairments. The practice aligns with established sleep science principles, even though direct research evidence remains absent. Those curious about trying it should implement proper safety modifications before beginning.
Consider your individual risk factors carefully. People with any condition affecting balance, coordination, or vision should discuss this practice with healthcare providers first. Simple modifications like amber nightlights and grab bars significantly reduce fall risk while preserving the low-light environment.
Ultimately, sleep improvement requires consistent habits tailored to individual needs. Dark showering may prove beneficial for some people while offering minimal advantage to others. Pay attention to your subjective sleep quality and daytime functioning when evaluating whether this practice deserves a permanent place in your bedtime routine.
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