Forget sleep supplements — this new “dark showering” hack is all about setting the perfect mood for better rest.
When it comes to improving sleep, sleep experts are always introducing new hacks, but one recent trend might be the simplest yet. Known as “dark showering,” this wellness practice involves turning off the bathroom lights during your nighttime shower to help your mind and body unwind before bed.
It might sound strange at first, but it’s gaining attention across social media. The idea is rooted in how light impacts the brain and sleep hormones.
The absence of bright light allows your nervous system to calm down, preparing your body for rest.
According to Dr. Daniel Amen, psychiatrist, brain imaging expert, and founder of Amen Clinics in California, the practice works by engaging the brain’s internal clock system.
“When bright light or blue light hits the eyes, it raises cortisol and lowers melatonin — telling the body to wake up,” he explains.
“But when the lights go out, the absence of light activates the parasympathetic nervous system, which guides the body into rest and repair mode.”
Dr. Amen says the effect happens through the retinohypothalamic tract, a neural pathway linking the eyes to the suprachiasmatic nucleus, the brain’s master clock. “Think of dim lighting as turning down the brain’s threat radar,” he notes.
“Less visual input reduces sensory load, giving the stress centers of the brain less to process. That allows the logical, calm part of the brain to take over.”
Experts suggest that people who often feel overstimulated before bed may benefit most from this approach.
By cutting down visual distractions, dark showering encourages the brain to slow down naturally — without the effort of formal meditation or breathwork.
To start, Dr. Amen recommends dimming household lights 60 to 90 minutes before bed. In the shower, skip screens and bright bulbs.
Use warm water, relaxing essential oils like lavender or frankincense, and soft towels to create a soothing atmosphere.
Even a short 15–20 minute shower can promote calmness and signal the brain it’s time to rest.
“The brain thrives on predictability,” Dr. Amen says. “Evening routines like this help the body shift from alertness to restfulness.”
He adds that dark showering can be especially beneficial for people dealing with anxiety, ADHD, or insomnia, since it creates external calm that supports internal regulation. And if complete darkness feels uncomfortable, using a dim red or amber light can offer similar benefits.
As more people discover this quiet ritual, it’s becoming clear that sometimes, better sleep begins with something as simple as flipping the light switch off.
