The ‘dark shower’ is the new trend to sleep better

Maybe it’s time to change your shower routine.

A wellness trend making the rounds on social media promotes the “dark shower,” which is exactly what it sounds like: the daily bathing ritual, only at night or with the lights low.

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“Light powerfully influences the brain,” Dr. Daniel Amen, a psychiatrist, brain imaging specialist and founder of Amen Clinics in California, told News Digital. This is done through the retinohypothalamic tract, a pathway that connects the eyes to the brain’s master biological clock, called the suprachiasmatic nucleus.

Bright light and blue light tell the body to wake up by increasing cortisol and reducing melatonin. But when the lights go out, “lack of or little light signals safety, activates the parasympathetic nervous system, and initiates the body’s natural descent into rest and repair mode.”

“Think of dim lighting as turning off the brain’s ‘threat radar,'” Amen said. “Less stimulation makes it easier for the logical part of the brain to take control again. For many people, that means feeling calmer, clearer, and more connected.”

“When we reduce visual information, we reduce the sensory load on the brain,” Amen added. “That means your brain gets fewer signals to process, so the part of the brain that handles fear and stress has less to react to.”

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For those who want to try it, Amen suggests taking it slow. Start by dimming the lights 60 to 90 minutes before bedtime or use soft amber or red lighting instead of overhead brightness.

In the shower, skip the screen, turn off the light, and add simple comforts like lavender or incense oil, a cool room temperature (about 65 to 68°F), and soft towels. It doesn’t have to be long either; 15 to 20 minutes is enough.

“The brain thrives on predictability,” Amen says, explaining that nighttime routines can help us transition from alertness to rest.

“Dark sensory rituals are more passive and somatic: You’re not doing something to calm the brain; you’re creating an environment that allows the brain to slow down on its own,” Amen says. That makes it perfect for anyone who feels “too anxious to meditate.”

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The dark shower can be especially relaxing for people who suffer from anxiety, ADHD, or insomnia.

“They create an external calm that leads to internal regulation,” Amen said.

But if the darkness is uncomfortable, it’s okay to modify your routine.

“For people with a history of trauma, depression or dissociation, being alone in the dark can be more vulnerable than calming down,” Amen said. In those cases, soft lighting, calm music, or a comforting aroma can make the space seem safer.

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As Amen says, this ritual gives your body and mind “a quiet place for the nervous system to recover.”

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For those looking to change up their routine but must stick to mornings, a cold shower can be a good alternative.

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Cold showers stimulate the vagus nerve, reducing inflammation and activating parts of the brain that can calm the body after prolonged exposure.

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“Used in the morning, cold can give energy and focus. If used at night, it should be brief and combined with heat afterwards to avoid disrupting sleep,” Amen said.