If you have trouble sleeping, you may have heard about a new trend on social media called “showering in the dark.” This means taking a shower with the lights off or dimmed, usually before bed, as part of a calming routine.
Many people say that taking a shower in the dark helps calm the mind, reduce stress, and improve sleep quality. Unlike a morning shower that wakes you up and gives you energy, this type of shower aims to reduce exposure to light, regulate body temperature, and prepare the body for sleep.
Does it really help with sleep?
According to neuroscientist Chelsie Rohrscheib, a warm shower before bed helps because:
The body needs a slight drop in temperature to sleep;
A warm shower temporarily raises your temperature, but after you get out of it, the temperature drops quickly;
This mimics the natural process that occurs before sleep and helps the brain transition more easily to sleep.
Darkness also helps produce melatonin, the hormone that regulates the sleep-wake cycle. Bright light decreases melatonin production, while darkness increases it, signaling the body that it is time to sleep.
Are there mental health benefits?
Yes. Experts say that showering in the dark helps with relaxation and reduces stress, lowers cortisol levels (the stress hormone) and can become a moment of mindfulness.
In the dark, you focus more on the sensations — the warm water, the scent of the products, the sound of the water — which can feel like a form of meditation. This helps you leave the worries of the day behind and prepare for sleep.
It's not a magic solution.
Experts warn that showering in the dark is not a cure for serious sleep problems. People with chronic insomnia or sleep disorders may need medical help.
Also, if you see it as an obligation or as something you "definitely have to do," it can have the opposite effect and increase stress.
What really works for better sleep?
In addition to showering in the dark, experts recommend:
Keep a regular sleep schedule (go to bed and wake up at the same time every day).
Avoid caffeine at least 6 hours before bedtime.
Don't eat heavy meals about 3 hours before bedtime.
Avoid bright lights and screens before bed.
Keep the bedroom dark, cool and quiet.
If you don't fall asleep within 20 minutes, get up and do something calming for a few minutes, then try again.
