It’s 1:30 a.m. on a Tuesday night, and I finally decide it’s time to “relax.” By that, I mean I’m forcing myself to put the phone down after scrolling and replying to messages for hours. Usually, this is when I grab the book I’m currently reading. My laptop, however, is still open, streaming a cozy “rainy cabin” video on YouTube. Silence unnerves me—my ear constantly hums with tinnitus, and my brain rarely stops spinning—so I rely on this noise to fill the background. After an hour of reading, I turn off the light, but not the screen. And just like every night, my mind still buzzes when my body wants to shut down.
If it isn’t obvious yet, my nervous system is on the edge of collapse. Because of chronic anxiety and OCD, I live in a near-constant fight-or-flight state—right up until the moment I finally pass out. Sticking to any kind of “normal” bedtime routine feels impossible.
Discovering the Dark Shower Trend
In my endless search for sleep hacks, I stumbled on something that sounded almost too simple: dark showering. The idea has been making the rounds on wellness corners of the internet, promising nervous-system relief, deeper relaxation, and, hopefully, better sleep.
So what exactly is it? Dark showering is just what it sounds like—taking a shower in complete or near-darkness, with the lights turned off or dimmed as much as possible. But the practice is more than a quirky trend. It’s a form of sensory deprivation, stripping away light and distractions (goodbye, overheads, phones, and noise) so you can fully tune in to your body and the present moment.
Shalin Balasuriya, health expert and co-founder of Spa Ceylon, explains: “The practice carries profound meaning. It’s rooted not only in modern science but also resonates with Ayurveda. For over 5,000 years, Ayurveda has encouraged mindful bathing and ritualized self-care.” He adds that dark showering is less of a fad and more of a return to an ancient method of using water, aroma, and touch to bring body and mind into balance.
Even beauty brands are catching on. New Zealand skincare label Glow Lab recently launched a campaign around dark showering, collaborating with clinical psychologist Dr. Rachel Ray to highlight its benefits as a sensory ritual. The goal? To help people “reset, reconnect, and return to themselves” in a world that rarely pauses.
Why It Works
Science actually supports the practice. According to sleep medicine advisor and British Sleep Society chair Dr. Allie Hare, the real sleep magic comes from hot water itself—but darkness acts as a catalyst. “Showering in dim light allows you to focus on the experience, helping your body relax before bed,” she says.
Low light also signals to your brain that it’s time to wind down. It helps trigger melatonin, the hormone that regulates the sleep-wake cycle. Balasuriya echoes this: “Exposure to bright light at night tricks the brain into staying alert, delaying melatonin release, and disrupting natural sleepiness. A dark shower removes that stimulation, sending a clear signal to relax.”
Another benefit? When vision is dialed down, other senses heighten. You start to notice the comforting sound of water against tile, the warmth against your skin, or the scent of lavender body wash. Focusing on these sensations helps pull you out of spiraling thoughts and back into your body.
My Attempt at Dark Showering
Here’s the truth: my biggest challenge is always my thoughts. Even without external distractions, my brain doesn’t quiet easily. I enjoy showers, but left alone with my mind, I tend to overthink. So when I tried this, I focused deliberately on my senses.
I lit a few candles, used aromatic shower gel, and even added essential oils to elevate the ritual. At first, total darkness was too much—it actually made me feel low—so I compromised with a dim vanity light and candles. Was it relaxing? Absolutely. Did I almost mistake shampoo for face wash in the dark? Also yes. But I’ll count that as part of the learning curve.
Afterward, I layered on rich body cream and kept paying attention to the scents and textures. It set the tone for the rest of my evening: I dimmed my bedroom lights early, switched my phone to airplane mode, and moved toward rest in a calmer state.
Did It Help My Sleep?
I won’t pretend it cured my erratic bedtime. Midnight is still hard to beat, and I haven’t fully ditched background noise. But there were measurable changes. My sleep-tracking ring showed my sleep latency (the time it takes me to fall asleep) improved. Normally, it takes me 20–30 minutes to drift off. After two weeks of nightly dark showers, I was falling asleep in about 10–15 minutes.
For me, that’s a small but meaningful victory.
A Beginner’s Guide to Dark Showering
Want to try it yourself? Here’s what helped me:
- Turn down the lights. You don’t need total darkness—candles or a dim night light work, too. Just keep your phone out of the room.
- Focus on touch and sound. Notice the water against your skin, the rhythm as it hits the floor.
- Breathe deeply. Add a short meditation if it helps.
- Bring in calming scents. Lavender, chamomile, or essential oils can boost the ritual.
- Finish with care. After drying off, massage in body lotion or oil to extend the sensory experience.
- Keep the lights low afterward. Carry the calm into your bedroom routine.
The verdict? Dark showering didn’t magically fix my sleep, but it grounded me, shortened the time it took to fall asleep, and gave me a ritual to look forward to at night. And when you live in a body that feels wired 24/7, even a few extra minutes of calm are worth celebrating.
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