The latest wellness hack to make a splash on socials? Showering in the dark. Fans say the combination of light, temperature and sound helps switch off survival mode – but do the health claims have merit or is this trend better off down the drain?
Washing in the dark. Really?
Look, no one said you need to cut the lights completely – you can keep a candle burning without it ruining the effect. But if you do switch to dark mode, the trend can be energy-saving in more ways than one. ‘Most people move from bright office lighting to phone screens to harsh bathroom lights right before bed, which keeps the brain in alert mode,’ explains Shelly Dar, a psychotherapist specialising in anxiety. ‘Dimming the environment lowers stimulation and signals safety to the nervous system.’ This ultimately lowers stress (and those electricity bills) to help you rest.
So the perks have been proven?
Not exactly. So far, dark showers haven’t been objectively studied, but the principles of the practice – light, temperature and sound – have been. ‘Light exposure is one of the strongest regulators of circadian rhythm,’ says Dar. ‘Bright artificial light in the evening suppresses melatonin, the hormone that helps us feel sleepy, and research consistently shows that reducing light at night supports natural melatonin release and improves sleep onset.’
So all I have to do is dim the lights?
‘Temperature also plays a role,’ adds Dar. ‘The body naturally cools as it prepares for sleep. While a warm shower can initially raise skin temperature, the drop in core temperature afterwards may help signal that it’s time to sleep.’ In fact, research published in Sleep Medicine Reviews found that having a warm shower or bath before bed helped people fall asleep faster and improved sleep efficiency (read: the percentage of time in bed you actually spend sleeping).
I’m more of a bath gal. Can I just soak in darkness instead?
If the research is anything to go by, then yes. A recent study published in the Journal Of Physiological Anthropology actually found that people who had a long soak in the bath fell asleep faster than those who showered – they reported that it was both easier to fall asleep and that their sleep felt better. However, take to the tub and you’ll be missing out on one key, calming ingredient – sound. ‘Steady, repetitive sounds, such as running water, act like white noise,’ confirms Dar. ‘They mask sudden background noise and reduce sensory unpredictability, which helps the brain feel safer and less alert, making it easier to shift into a rest state.’ So while dark baths are still good, dark showers are even better.
Sounds pleasant, but I fear I’m too clumsy…
It’s not right for everyone, including ‘people who feel unsafe in low light or who experience night-time anxiety,’ Dar advises – nor is it a miracle cure for insomnia. But if you’re someone who feels wired or overstimulated at night, she recommends giving it a go. ‘The key is consistency. If it becomes part of a predictable wind-down routine, the brain starts to associate it with sleep.’ Time to embrace the dark side, people.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
