Wellness trends have a habit of turning everyday routines into viral rituals. First it was the ‘everything shower’ that flooded our algorithms, and now it’s ‘dark showering’ – a practice that involves switching off the lights or showering in dim lighting to create a calmer, more sensory experience. According to #ShowerTok, the ritual may even help promote a better night’s sleep.
The timing is hardly surprising. As a nation, we’re increasingly sleep deprived. A recent survey by Herbalife revealed that one in five British women get fewer than six hours of shuteye a night. Little wonder, then, that sleep has become one of wellness’s biggest preoccupations. From sunrise alarm clocks and weighted blankets to high-tech trackers and magnesium supplements, we’re investing more in rest than ever before.
But what if the solution to better sleep was far simpler – and considerably less costly? According to Rhian Stephenson, nutritionist and founder of ARTAH, the benefits of dark showering are twofold. “Firstly, the ritual of showering can help signal to the body that it’s time to relax and begin the wind-down process,” she explains. “Secondly, dimming the lights can help transition the body out of a stimulating environment and into one that feels more restful.”
In light of the growing buzz, we spoke to several experts to find out whether showering in the dark could really be the low-effort sleep ritual our evening routines have been missing.
How lighting affects your sleep cycle
“From a medical perspective, lowering light levels in the evening can genuinely help the body prepare for sleep,” says Dr Anita Raja, GP and women’s health expert. “Light is the body’s strongest cue for the sleep–wake cycle, and when lighting becomes softer and dimmer at night, the brain receives the signal that it’s time to wind down.” This allows levels of melatonin (the hormone that regulates sleep) to rise naturally.
“Melatonin is part of the body’s ‘biological night’ signal,” adds Dr Zoe Schaedel, GP and sleep expert. “Lowering light levels in the evening helps the brain shift into a more sleep-ready state. It’s not that darkness instantly makes you fall asleep, but it removes one of the signals that can block the body’s normal circadian rhythm.”
By contrast, bright lighting and screens late in the day can keep the brain in a more alert state, suppressing melatonin and delaying the transition into deeper, restorative slumber. So, while there may not be any clinical trials of ‘dark showering’ specifically, certain elements of the trend – such as dim lighting and a relaxing pre-bed ritual – do stack up with what we know about sleep biology.
Can dark showering improve sleep?
Beyond lighting, the shower itself may also help signal to the body that it’s time for sleep. “This is the part with the strongest evidence,” says Dr Schaedel. “Part of the natural sleep process is that core body temperature falls before we fall asleep. Warm water can help facilitate this temperature drop.”
Rather than simply making us feel warm and cosy, a hot shower can have what scientists call a thermoregulatory effect. Warm water increases blood flow to the skin, allowing the body to lose heat afterwards. This gradual drop in core temperature helps the body transition into its normal pre-sleep physiology.
Timing, however, is key. Dr Cheri Mah, sleep physician and research scientist, recommends taking a hot shower or bath around one to two hours before bed to reap the rewards. “Hot showers have been shown in studies to help people fall asleep faster, improve reported sleep quality and increase sleep efficiency,” she says. “Allowing some time between showering and bedtime gives the body a chance to cool down again, which supports the natural sleep process.”
Why dark showering is resonating right now
“The idea that there is one ‘hack’ that will get you to sleep is generally not correct,” says Dr Schaedel. “However, trends like dark showering speak to something real. Many people are trying to fall asleep straight from a state of high stimulation – bright light, phones, emails, streaming and mental load. From a sleep perspective, that’s a very plausible recipe for delayed sleep and a brain that doesn’t feel ready to switch off.”
Instead, sleep specialists tend to encourage a more gradual transition into the evening. “Reducing visual stimulation in the evening can help the nervous system move into a calmer state,” says Dr Raja. “Many people spend the evening under bright lights, switching between screens and still processing the mental load of the day. When we’re stressed, the body releases hormones such as cortisol and adrenaline, which are designed to keep us alert.”
The experts recommend making small changes – such as dimming the lights, stepping away from screens and introducing a short wind-down ritual that will signal to the body that it’s safe to relax. “Getting a Kindle has transformed my evenings and helped me to stay off my devices,” muses Stephenson. Her ideal nighttime routine includes simple rituals like legs up the wall, calming oils, her essential magnesium supplement and a great book.
Are there any downsides to dark showering?
While low lighting and warm water can support relaxation, experts say dark showering isn’t a magic sleep solution. “If people want to create a more sleep-supportive evening routine, I usually recommend focusing on simple, repeatable habits,” says Dr Raja. That might include limiting screens in the evening, keeping the bedroom cool (around 16–18°C) and maintaining a consistent bedtime and wake time schedule.
Dr Mah agrees, adding that a relaxing wind-down routine can make a big difference – “reading, journaling, breathwork as well as a warm shower or bath can all help.” The only caveat with showering in very low light is safety. It’s important to make sure there is still enough visibility in the bathroom to move around comfortably. “Ultimately, protecting sleep isn’t indulgent; it’s one of the most powerful ways to support long-term health and resilience,” says Dr Raja.
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