Can Dark Showering Help You Sleep?

It’s one of the latest social media bedtime hacks. But is there actual scientific evidence behind showering in the dark?

The practice of dark showering is just what it sounds like: taking a shower with the lights off or dimmed shortly before bed as a way to promote better sleep.

While taking a shower in the dark may appeal to some people as a relaxing pre-bedtime routine, experts are still exploring whether or not this ritual is rooted in science. Here’s what sleep experts say about dark showering, its potential benefits and downsides, and who should consider trying it.

Similar to other sleep-inducing relaxation rituals, dark showering is meant to set the mood for slumber.

But as with most social media health trends, more research is needed to find out if showering in the dark can actually improve your sleep, says Kin Yuen, MD, a spokesperson for the American Academy of Sleep Medicine and an adjunct faculty member in the department of psychiatry and behavioral services at Stanford University School of Medicine in Palo Alto, California. “It would not be my first recommendation, but if it helps people sleep better, I think that’s a positive,” says Dr. Yuen.

While this review was only about showering in general as opposed to dark showering, the researchers say some of the sleep support benefits could extend to dark showering.

“Dark showering isn’t magic, but it can be a helpful cue to the brain that the day is ending. The most important part is the transition: slowing down, dimming the environment, and letting the body shift toward rest,” says lead review author Shahab Haghayegh, PhD, an instructor in anesthesia in the division of sleep medicine at Harvard Medical School in Boston.

“We know that both reduced light exposure in the evening, and warm baths or showers before bed can promote relaxation and support the natural transition to sleep. So while ‘dark showering’ itself hasn’t been formally studied as a named practice, it combines two strategies that are physiologically grounded in sleep science,” says Dr. Haghayegh.

Dark showering may sound promising. But before you try it out at home, be aware of a few things, starting with the risks.

“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,” says Dr. Gogineni. Because of this, she says, people with balance issues, low vision or night-vision troubles, and a high fall risk should likely avoid showering in the dark.

Also, keep in mind that dark showering isn’t a cure-all for sleep concerns, which you should discuss with a healthcare provider. “People with sleep disorders like insomnia, restless legs, or sleep apnea may benefit from dark showering as part of a relaxation routine, but it should not replace medical evaluation or treatment,” says Haghayegh.

If dark showering sounds right for you, here’s what experts suggest to help you get the most out of the practice:

1. Time it out. Research suggests that there may be an ideal time frame for bathing to help you fall asleep faster and improve sleep quality.

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    “Take the [dark] shower one to two hours before bedtime for optimal cooling,” says Haghayegh.

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2. Test the waters. Keep the water temperature on the warm side, but avoid water that’s too hot or too cold, says Haghayegh. Depending on your personal preference, this might linger in the range of 104 to 108.5 degrees F, a set point that research suggests may improve sleep quality. “The key is not the warmth itself, but the cooling afterward, as the drop in core body temperature is what supports sleep onset,” says Haghayegh.

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3. Make any lighting low and ambient. For a safer dark shower, think about adding a small, dim nightlight — preferably one with amber or red-toned light, says Haghayegh. Some evidence suggests that warm-hued lighting may be beneficial for sleep in people with insomnia compared with its blue-light counterpart (like the kind of light that comes from screens), which can disrupt the release of melatonin. That said, more research is needed on the effects that red light might have on sleep.

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4. Keep your bathroom safe. With low visibility comes a risk for falls. This is why it’s important to keep your bathroom floor-space clear of any obstacles, and add a non-slip bathroom mat to avoid slippage, Haghayegh says.

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5. Try aromatherapy. Take advantage of your dark showering time and turn it into a full-sensory relaxation routine. You can do this by using shower products with scents that may help with stress relief and sleep. One review of 16 studies suggests that aromatherapy may help improve sleep quality in people with insomnia, with lavender highlighted as a potentially effective option.

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6. Breathe deeply. Combining a mindfulness practice like breath work with your dark shower may provide extra calming and sleep-promoting benefits. One smaller study out of China of 80 hospital patients with insomnia suggests that those who practiced mindful breathing with a torso twist as a sleep-inducing exercise stretch had improvements in sleep quality and duration.

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7. Stay relaxed after a dark shower. After dark showering, take some steps to avoid limiting the possible benefits. Keep your home cool, dark, and quiet as you retreat into your bedroom. Yuen recommends thinking of your sleeping surroundings as a cave, noting that “blackout curtains, fans, sound machines, and comfortable bedding are all ways to help achieve this.” You may also want to stay away from digital devices after your dark shower by keeping your phone, laptop, and TV off or out of the bedroom.

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8. Combine dark showering with other healthy sleep habits. Doing other relaxation things, like stretching or reading in dim lighting, could help you lock in this practice further — but only if it resonates with you, Haghayegh says. Yuen adds that everyone is different: “So what is relaxing to one person may not translate to the next. Developing healthy sleep habits takes time, practice, and personalization.”

“Social media trends can be great to get people talking about their sleep health, but some individuals will need support from an accredited healthcare professional and [an] in-person evaluation or sleep study,” says Yuen. “While we all have trouble sleeping sometimes, prolonged difficulties may point to a more serious issue that can be treated with the right diagnosis and care.”

• Dark showering, or taking a warm shower with the lights dimmed or off before bedtime, is a growing social media trend that purportedly improves sleep.
• There isn’t any research on dark showering specifically. But studies suggests that taking a warm bath or shower one or two hours before bedtime and reducing your exposure to bright light in the evening may both support sleep.
• While dark showering is likely safe for most healthy adults to try, there are some risks, such as falling in the dark. Consider adding a small, dim nightlight — preferably one with amber or red-toned light, which may be beneficial for sleep.
• See a healthcare provider if you have frequent sleep issues or have concerns about how much or little sleep you're getting. That way, you can get the proper diagnosis and treatment.