INDIANA – Move over, ice baths—the latest wellness trend taking over social media is significantly warmer and much easier on the eyes. Known as “dark showering,” this viral ritual involves bathing in near or total darkness to “wash away the day.”
While it may sound like a recipe for a stubbed toe, sleep experts and researchers say this TikTok trend is a rare example of viral advice that is firmly rooted in biology.
The practice relies on two primary physiological triggers that help prepare the body for rest:
Bright bathroom lights, especially the cool-toned LED bulbs common in many homes, signal to the brain that it is still daytime. This suppresses the production of melatonin, the hormone responsible for sleep. By turning off the lights, you signal your circadian rhythm to shift into “night mode.”
Research from the National Center for Biotechnology Information (NCBI) suggests that a warm shower roughly 60–90 minutes before bed is ideal. The warm water dilates blood vessels, bringing heat to the surface of the skin. When you step out into a cooler room, your core body temperature drops rapidly—a natural biological cue that tells your brain it’s time to sleep.
While TikTok has rebranded it for the “clean girl” aesthetic, dark showering has its origins in Ayurvedic medicine, an ancient Indian healing system. The practice of snāna (mindful bathing) has long emphasized the sensory and meditative qualities of water.
In a dark shower, the lack of visual stimulation forces the brain to focus on other senses. Proponents report that the sound of the water becomes more rhythmic and the scent of soaps more intense, creating a “sensory reset” that can lower cortisol (the stress hormone) and quiet racing thoughts.
Safety First: How to “Dark Shower” Without a Trip to the ER
Transitioning to a pitch-black bathroom can be disorienting. To reap the benefits without the hazards, experts recommend a “low-light” approach:
- Amber over Blue: Use a salt lamp, a dim nightlight, or a battery-operated LED candle. These emit warm-spectrum light that doesn’t interfere with melatonin production.
- Declutter the Deck: Before killing the lights, ensure your shampoo, soap, and towel are exactly where you expect them to be.
- Non-Slip Setup: Always use a high-quality bath mat. Balance is heavily dependent on visual cues, so you may feel slightly more “wobbly” in the dark.
- Exit Strategy: Turn the lights back on before you step out of the shower to ensure a safe transition back to the bedroom.
