It’s 1.30am 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 WhatsApps) in favour of picking up my new Romantasy book. My TV is still very much on, however, 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 – as usual – my mind whirring.
If you hadn’t already surmised, my nervous system is pretty much fried, meaning 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 3pm unless I sort my sh*t out and practise better sleep habits (and this doesn’t include surviving on a vat of coffee everyday).
Roll over for better sleep.
With this in mind, I’m always looking for clever wellness hacks to improve the way I do things, sleep-wise. So when I came across a buzzy trend called ‘dark showering,’ I fell into a 2-hour research rabbit hole. 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.
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 distractions like 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 Co-Founder of Spa Ceylon. “Far from a passing fad, dark showering embodies a time-honoured 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 Rachel Ray for a campaign to promote dark showering, labelling 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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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, Consultant in Sleep Medicine, President of the British Sleep Society and Co-Founder of Grace Sleep, says that darkness can be a complementary feature: “Experiencing showering in the dark/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 begins.
“Taking a shower under dim light conditions may also help to signal to the body that it is time for sleep because dim light is a signal for the release of one of the key hormones of sleep, melatonin,” adds Hare, which Balasuriya reiterates: “Circadian rhythm, the body’s natural sleep-wake cycle, is central to why this [dark showering] works. Exposure to bright light at night can trick the brain into staying alert, delaying melatonin release and pushing back natural sleepiness. A dark shower before bed removes this stimulus, signalling the body to slow down, relax, and prepare for rest. For many, this makes it easier to fall asleep, break late-night scrolling habits, and improve sleep quality.”
The power of showering in the dark helps to heighten other senses too, allowing us to mindfully get in touch with soothing smells, the warmth of the running water and the sound of it hitting the tiles beneath our feet. Focusing on these sensations can help you to get out of your head and into your body. “By engaging multiple senses, you create a moment of self-care that leaves you refreshed, grounded, and ready for rest,” notes Balasuriya.
I knew my biggest obstacle to surrendering to this approach was my mind: while being in the shower means no distractions (which is seen as a positive), it can also allow the mind to run off with itself if gone unchecked. While I love showering and do find it to be relaxing, my thoughts just never stop, and it can be prime time to overthink as it’s just you and your brain.
With this in mind, I made a concerted effort to embrace mindfulness, focusing on my senses. I learnt that incorporating delicious-smelling shower gels with relaxing essential oils and cute tealights (outside the shower, ofc) helped me to enhance the experience and keep my mind out of it. I focused on what I could see, smell and hear, instead of what I was thinking in my brain.
At first, I found the practice a little odd: being in complete darkness made me feel a bit depressed, so turning on the small mirror light and having little candles scattered around the room was best for me. Did I also nearly apply my shampoo to my face (more than once) thinking it was my cleanser? Sure. But this was all part of the learning curve!
Post-shower, I certainly felt more grounded and relaxed, and took the time to slather on a luxurious body cream while continuing to focus on my senses. It also motivated me to follow through with a better routine for the rest of the night: my phone went onto airplane mode much earlier, and I kept the lights low in my bedroom from that moment on.
When it came to my sleep quality (particularly the timings), I can’t say this made a huge difference to my routine, but that just proves dark showering is part of a larger picture, and something you can combine with other healthy bedtime habits to aid in sleep overall. But one thing my Oura ring did pick up on is the improvement in latency, i.e. how long it took me to get to sleep. Whereas normally it would be 20-30 minutes, after practising dark showering every night for a fortnight I was usually falling asleep within 10-15 mins instead. And while the jury’s still out over whether I’ll ever get to bed pre-midnight or ditch the background noise as I sleep, I can count that as a win.
- Begin by simply dimming the lights or shutting them off completely: it’s all about creating an ambience. This should go without saying, but leave your phone in the other room!
- Light a few candles around the bathroom – I prefer scentless tea lights so I can hone in on the aromas within the shower.
- Shower on a soothing, warm setting: focus your senses on the way the water feels on your skin, and the sound of it hitting the floor beneath your feet. Take some deep, meditative breaths.
- Use scented shower products that boost relaxation: lavender and other essential oils are great for promoting a calm, relaxed mindset. Really breathe in those scents and focus on what you can smell.
- After taking some time to focus on your sensations within the shower, towel off and finish your routine with a sumptuous body butter or oil and combine massage techniques. Keep the lights dim in the bathroom and in your bedroom until bedtime.
