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It may be time to switch up your shower routine, according to health experts who are highlighting the benefits of “dark showering” – a wellness trend gaining popularity on social media that involves bathing at night or with minimal lighting.
The practice taps into the powerful influence light has on brain function, explains Dr. Daniel Amen, a psychiatrist and brain imaging specialist who founded Amen Clinics in California. He notes that the connection works through the retinohypothalamic tract, a neural pathway linking the eyes to the brain’s master clock, known as the suprachiasmatic nucleus.
“Bright light and blue light tell the body to wake up by raising cortisol and lowering melatonin,” Dr. Amen told Fox News Digital. “But when the lights go out, low or no light signals safety, activates the parasympathetic nervous system, and begins the body’s natural descent into rest and repair mode.”
This dimming effect essentially turns down what Dr. Amen describes as the brain’s “threat radar,” creating conditions that allow the logical part of the brain to regain control. For many people, this translates to feeling calmer, clearer, and more grounded.
“When we reduce visual input, we reduce sensory load on the brain,” he explains. “That means your brain gets fewer signals to process, so the part of the brain that handles fear and stress has less to react to.”
For those interested in trying dark showering, Dr. Amen recommends a gradual approach. Start by dimming lights 60 to 90 minutes before bedtime or switching to soft amber or red lighting instead of bright overheads. In the shower itself, avoid bringing electronic devices, turn off the lights, and enhance the experience with soothing elements like lavender or frankincense essential oils.
Environmental factors also play a role in maximizing benefits. Maintaining a cool room temperature (around 65–68°F) and having soft towels ready can enhance the overall experience. The ritual doesn’t need to be time-consuming either – 15 to 20 minutes is sufficient.
The effectiveness of dark showering is partly rooted in the brain’s preference for predictable patterns. “The brain thrives on predictability,” Dr. Amen says, explaining that consistent evening routines can help transition from daytime alertness to nighttime restfulness.
What sets dark sensory rituals apart from other relaxation techniques is their passive nature. “Dark sensory rituals are more passive and somatic — you’re not doing something to calm the brain; you’re creating an environment that allows the brain to downshift on its own,” says Dr. Amen. This approach makes it particularly valuable for people who find traditional meditation challenging due to anxiety.
The practice may offer special benefits for individuals dealing with anxiety disorders, ADHD, or insomnia. “They create external calm that leads to internal regulation,” Dr. Amen notes. However, he cautions that dark showering isn’t universally comfortable for everyone.
“For individuals with trauma histories, depression, or dissociation, being alone in the dark might feel more vulnerable than calming,” he points out. In such cases, adaptations are recommended – using soft lighting, playing quiet music, or incorporating comforting scents can make the experience feel safer while still providing benefits.
The fundamental value of this ritual, according to Dr. Amen, is providing “a quiet place for the nervous system to recover” from daily stresses.
For those who prefer morning showers but still want to incorporate wellness practices into their routine, cold showers present an alternative with different benefits. Cold water exposure stimulates the vagus nerve, reduces inflammation, and activates brain regions that can help calm the body after sustained exposure.
The timing of cold exposure matters, Dr. Amen advises. “Used in the morning, cold can energize and focus. Used at night, it should be brief and paired with warmth afterward to avoid disrupting sleep.”
As interest in non-pharmaceutical approaches to stress reduction and sleep improvement continues to grow, practices like dark showering represent accessible tools that can be incorporated into daily routines with minimal cost or effort, potentially offering significant benefits for mental well-being.
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16 Comments
Dark showering seems like a simple, low-cost way to optimize your sleep environment. I like how it taps into the body’s natural light/dark cycles. Definitely worth a try for those looking to improve their sleep quality.
Agreed, the fact that it’s an easy, inexpensive adjustment makes dark showering very appealing. Small lifestyle changes can sometimes have a big impact on sleep, so this is worth exploring further.
I’m a bit skeptical about dark showering as a sleep remedy. While the science behind it makes sense, I worry it could become an overhyped fad that doesn’t deliver meaningful results for most people. But I’m open to being proven wrong.
That’s a fair perspective. Wellness trends can sometimes get ahead of the actual evidence. It will be interesting to see if dark showering stands the test of time or fades away as a passing fad. Reasonable skepticism is warranted.
I’m a bit skeptical of dark showering as a cure-all for sleep problems. While reducing blue light exposure makes sense, there are likely many other factors that impact sleep quality. But it’s an intriguing idea worth exploring further.
That’s a fair point. Sleep is a complex issue with many variables at play. Dark showering is probably most effective when combined with other healthy sleep habits like consistent bedtimes and limiting screen time.
Dark showering is a novel approach to sleep enhancement. I’m curious to learn more about the science behind it and whether studies have shown measurable benefits. Seems like it could be a simple, low-cost way to improve sleep hygiene.
Agreed, the research on the link between light exposure and circadian rhythms is fascinating. Dark showering could be an easy lifestyle tweak to try for those dealing with sleep issues.
Interesting concept – using darkness to trigger the body’s natural sleep cycle. I can see how reducing visual stimuli before bed could help people unwind and relax. Might be worth trying for those struggling with insomnia.
Yes, it makes sense that minimizing light exposure in the evening could boost melatonin production and improve sleep quality. Worth experimenting with for those seeking better rest.
Dark showering is an interesting concept, but I’m not sure it’s the silver bullet for sleep issues that some are claiming. Sleep is a complex topic with many factors at play. Still, I’m open to trying it out and seeing if it makes a difference for me.
I agree, we shouldn’t expect any single technique to solve all sleep problems. But if dark showering can help some people relax and fall asleep faster, it’s worth exploring further. Definitely worth giving it a shot, especially if you’ve struggled with insomnia.
As someone who has struggled with insomnia, I’m definitely interested in trying out dark showering. Anything that can help me fall asleep faster and stay asleep longer is worth a shot. The science behind it sounds promising.
I hope dark showering works well for you! Getting good sleep is so important for overall health and wellbeing. Let me know if you notice any benefits from adopting this new routine.
As someone who values my sleep, I’m really intrigued by dark showering. Anything that can help me wind down and fall asleep faster is worth trying in my book. I’ll have to look into the research on this technique a bit more.
Absolutely, quality sleep is so important for our health and wellbeing. Dark showering seems like a simple, low-risk way to potentially improve your sleep. I hope you find it helpful if you decide to give it a try.