It’s 1:30 a.m. on a random Tuesday and I’m winding down, at long last. And when I say “winding down,” I mean finally putting my phone away (usually after an hour or two scrolling or replying to messages) in favor of picking up my new Romantasy book. My TV is still very much on, but set to a rainy cabin scene on YouTube that offers “background noise” because of my fear of silence (I have tinnitus in one ear as well as a relentless mind). After reading for around an hour, I finally attempt to sleep, still with my TV on and my mind whirring as usual.
If you hadn’t already noticed, my nervous system is pretty much fried. I find it incredibly hard to stick to a “normal” bedtime routine. I spend most of my day in a heightened state of fight-or-flight due to crippling anxiety and OCD, and that usually lasts until the second I fall asleep. My Oura ring is constantly raising alarm bells, often telling me I’ll likely fall down by 3 p.m.
With this in mind, I’m always looking for clever wellness hacks to improve my sleep routine. So when I came across a buzzy trend called dark showering, I fell into a two-hour rabbit hole of research. Since this hack is lauded as a totally free and accessible way to calm the nervous system and effectively wind down before bedtime for healthier sleep habits, I was all ears.
What is dark showering?
Dark showering is pretty much as it sounds: taking a shower in the dark, removing all or most light sources. But it’s not just about turning the lights off—it can act as a form of sensory deprivation. By taking away such distractions as overhead lights, phones, and excess sounds, showering becomes a time to be mindful and to fully concentrate on you, your body, and the sensations you are experiencing.
“This practice taps into something profound: It’s rooted not only in modern science but also resonates with Ayurveda, which has spoken about mindful bathing (snāna) and ritualised self-care for over 5,000 years,” explains Shalin Balasuriya, wellness expert and cofounder of Spa Ceylon, an online retailer based in the UK. “Far from a passing fad, dark showering embodies a time-honored approach to using water, aromas, and touch to balance body, mind, and spirit.”
Dark showering has entered the mainstream narrative of late, with advocates recommending the practice on platforms like TikTok and Instagram. Australian beauty brand Glow Lab recently even partnered with clinical psychologist Dr. Rebecca Ray for a campaign to promote dark showering, labeling it a “simple, sensory ritual designed to help you reset, reconnect, and return to yourself when the world won’t slow down,” as well as “nervous system care that meets you where you are.”
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How does dark showering help with sleep and mental health?
Not just another trendy TikTok discovery, dark showering is actually based in science, and experts agree it can certainly be beneficial for cortisol levels and healthy sleep. While pointing out that the most scientifically verified part of a shower (in terms of its ability to help with sleep) is the warm water itself, Dr. Allie Hare, president of the British Sleep Society and cofounder of Grace Sleep, says that darkness can be a complementary feature: “Experiencing showering in the dark or dim light can support relaxation through mindful enjoyment of the experience, and this can help with winding down and switching off before bedtime, which can also help some individuals fall asleep more easily,” she says.
