Can Showering In The Dark Help You Sleep Better? Experts Weigh In

A new wellness trend has hit social media – and while it’s usually tempting to approach these trends with a healthy dose of skepticism, this one might actually be worth trying.

It’s called ‘dark showering’ and it’s exactly what it sounds like: showering in the dark, not long before you wind down for the night. A cosy nighttime routine that puts you into a restful mindset and could, in theory, help you get a good night’s sleep.

It doesn’t have to be pitch black, and dimming the lights could be enough (or even just leaving your hallway light on and the bathroom door ajar), but it does appear to feel good for some people.

As @Emgilly on TikTok said: “One way I reset my nervous system as a [Stay At Home Mom] is by taking a shower in the dark. Try it, it works.”

First things first, we know that dimming the lights can help us tell our bodies it’s time to sleep.

Writing for The Conversation, Timothy Hearn, a lecturer in Bioinformatics, said: “Bright light in the evening signals to the brain’s internal body clock that it is still daytime. This delays the release of melatonin, a hormone that helps regulate sleep and is often described as the body’s ‘darkness signal’.

“In a laboratory study of 116 adults, typical room lighting between dusk and bedtime reduced early night melatonin levels by about 70% compared with very dim light. Exposure to room light before bed also shortened the total duration of melatonin release by about 90 minutes. Participants reported feeling more alert.”

Then there’s the warm water element. Just like parents use bathtime as a sleep cue for their kids, having a warm shower can work in a similar way. But why does it work?

The Sleep Foundation explains: “Body temperature plays an important role in the sleep-wake cycle, and human bodies naturally experience a decrease in core body temperature before nightly sleep.

“Scientists have found that by impacting this natural temperature regulation process, showers and baths can affect sleep.”

It’s been dubbed the “warm bath effect” – and one analysis found taking a shower or bath in water that’s around 40-degrees Celsius can improve sleep quality.

HuffPost UK spoke exclusively to Archie MacDonald, director of Highland Soap Co., who also believes scent plays a “huge role” in how we experience relaxation.

“When you shower in low light, fragrance becomes more noticeable because your senses aren’t competing with visual stimulation,” he said.

“Certain essential oils, like lavender and patchouli, are known to help calm the nervous system and reduce feelings of stress, which is why scent-led rituals can have such a powerful effect on mood and wellbeing.

“A dark shower allows that sensory experience to come to the foreground, turning an everyday routine into something more restorative.”

For the best results, sleep physician Dr David Rosen recommends having a warm shower at least one hour before bed.

MacDonald suggested the trend is gaining popularity because people are increasingly aware of how overstimulation, screens and busy schedules affect them, and they’re looking for simple ways to unwind that fit into daily life.

“Dark showering doesn’t require extra time or space, but it creates a clear shift from day to night through scent and atmosphere,” he added.

“That focus on small, intentional rituals reflects a wider move towards protecting wellbeing in achievable, sustainable ways.”

It’s got to be worth a try, right?