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Sleeping comfortably isn’t just therapeutic—it’s also essential for daily function. The Centers for Disease Control and Prevention recommends adults get at least seven hours of sleep each night to reduce the risk of conditions like heart disease, stroke, type 2 diabetes and obesity. Consistent, restful sleep supports improved memory and focus, gives your body time to repair and improves your overall well-being.
But alas, just because sleep is something your body needs, that doesn’t mean everyone’s internal clock cooperates. In fact, research shows that most adults don’t meet the recommended seven-to-nine-hour sleep guideline, more than one out of five people struggle to fall asleep and 70% find it difficult staying asleep. Ugh.
If you consider yourself part of the sleep-deprived population, you’re likely eager to try any viral sleep hack that could potentially help. Common practices include avoiding caffeine late in the day, eating dinner earlier in the evening and sleeping in a cool, dark room. Putting electronic devices away before bed may also help, since blue light interferes with the body’s natural production of melatonin. Some individuals even upgrade their mattress, pillows and/or sheets.
The key is identifying what works best for you so your body can get back on the right track—and there’s a new trend that’s worth considering.
Since I’m not the best sleeper, I decided to try the viral “dark showering” trend for two weeks, and my sleep tracker was shocked. Here’s everything to know about the newest sleep fad and whether it could be a helpful addition to your nighttime routine.
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What Is the ‘Dark Showering’ Trend?
Dark showering is exactly what it sounds like: showering in the dark or in a dimly lit setting, typically right before bed. This relaxing wind-down ritual is making waves on TikTok, with users swapping harsh bathroom lights for candles or red light lamps to set a calming scene. Overall, it looks like a soothing way to end a hectic workday.
“The idea is to reduce sensory input and create a relaxing environment that prepares the body for sleep,” explains Laura Bojarskaite, Ph.D., neuroscientist and sleep researcher at the University of Oslo, who studies the biology of sleep, brain recovery and circadian rhythms. “From a neuroscience perspective, this is essentially an attempt to strengthen the brain’s normal transition from wakefulness toward sleep.”
Related: Here’s Exactly How Much Sleep To Get Each Night if You’re Over 60, According to Experts
Does Dark Showering Actually Help You Sleep?
Does taking a pitch-black shower before hitting the sheets actually help you sleep, or is it just another overhyped TikTok wellness trend? I spoke with experts to find out the scoop and they told me that dark showering can improve sleep indirectly by making relaxation more seamless. According to Dr. Kendra Becker, MD, sleep medicine physician at Kaiser Permanente in Southern California, indulging in a warm shower causes your core body temperature to naturally drop afterward, which is a key trigger for sleepiness.
“Adding this to darkness signals the brain to secrete melatonin. Eliminating bright lights—especially blue light—right before bed is a highly effective way to signal to your brain that it is time to wind down for sleep,” Dr. Becker explains.
Essentially, this nighttime habit combines several elements that can support relaxation, including warm water, dim lighting, reduced sensory stimulation and mindfully transitioning away from blue light devices and the chaos of the day.
Related: This Is the Most Important Habit To Have if You Want To Get 8 Hours of Sleep Tonight
The Benefits: Reducing Sensory Overload and Anxiety
One major benefit of eliminating bright bathroom and bedroom lighting before sleep is that it can reduce sensory overload, helping to calm mind chatter.
As time passes, making this practice a regular nighttime ritual establishes “a strong psychological cue,” Dr. Becker says. In other words, it tells your body to prepare for deep rest the moment you slip into bed.
“From a neuroscience perspective, dark showering is plausible as a relaxation ritual—not because darkness has special powers, but because it may reduce evening stimulation, minimize unnecessary light exposure, reinforce a consistent bedtime routine and encourage people to slow down before sleep,” adds Bojarskaite.
Related: This 3-Minute Habit Could Help You Sleep Through the Night
My Experience: I Tried Showering in the Dark for Two Weeks
Dark showering made me more relaxed
I love my daily shower time—in fact, I genuinely look forward to it. In addition, restful sleep is inconsistent for me. So, it should come as no surprise that I was eager to try this trend.
Each night for two weeks, I added dark showering to my bedtime routine—and by “dark,” I mean I lit my favorite scented coastal candle and took a warm shower in my candlelit bathroom. I despise harsh lighting in general, and my home is filled with mood lighting—from lamps to candles to lanterns. Even when I’m relaxing in bed at night, I always choose my lamp over the ceiling light.
And the experts were right—I felt incredibly relaxed while dark showering. There’s something so calming about washing away the worries and stress of the day in a dimly lit bathroom, buttering up in my favorite lotion afterwards and slipping into a cozy pajama set before drifting off to dreamland.
I slept better
Since I’m somewhat of a terrible sleeper, I sleep with green noise to drown out any sounds because even the smallest disturbance will wake me up in the middle of the night. Once I’m awake, I usually have trouble falling back asleep. The struggle is real, so I’m always looking for tips and tricks I can try before bed that will hopefully turn me into a better sleeper. Dark showering certainly seems to make a difference—and my sleep stats don’t lie.
I wear a Fitbit to easily track my sleep score and see where there might be room for improvement. During my two-week dark showering test, my sleep scores ranged anywhere from 84 (“good”) to 90 (“excellent”). To give you an example, one Sunday morning, I woke up to my Fitbit sharing, “That 10-hour sleep was a serious recovery win,” and my overall sleep score was a 90. Most of that night was spent in the deep and REM stages, which support muscle recovery and mental sharpness.
I also found myself sleeping more soundly and waking up less during the night. I usually wake up two to three times a night, but once I introduced dark showering, I only woke up once—or not at all.
Related: ‘I Tried Green Noise for 14 Nights of Sleep—Here’s What Surprised Me the Most’
It helped me establish a mindful new bedtime ritual
Since I was on a roll with dark showering, this new habit encouraged other healthy habits in my nighttime routine. I was genuinely curious to see if it would work, so I found myself watching less TV at night and grabbing a book instead. I also started closing my laptop earlier rather than working until 7:30 or 8 p.m. and did some light stretching while streaming calming sounds on Spotify.
Now, this collective ritual has become a staple in my bedtime routine. I use the end of the day to completely relax my mind and body to support a better night’s rest.
Is It Dangerous? How to Dark Shower Safely
In order to safely engage in this trend and reap its benefits, there are some things to keep in mind. For one, experts caution against showering in complete darkness. Instead, consider lighting a candle and placing it safely out of reach so you have some visibility in order not to fall.
Dr. Becker also stresses, “Older adults and individuals with preexisting vision or balance impairments should take extra precautions or avoid total darkness altogether. Of course, a wet surface in the dark significantly increases the risk of slips and falls.”
In addition, make sure you’re properly hydrated, as hot water can dilate the blood vessels, leading to sudden dizziness.
Related: These 4 ‘High Stress’ Sleep Positions Sabotage Rest—Is Yours on the List?
The Verdict: A Free, High-Yield Evening Wind-Down Ritual
People are always seeking new ways to lower stress without investing in yet another pricey gadget or supplement. According to Bojarskaite, dark showering feels simple and intentional—and it doesn’t cost a dime. It allows you to disconnect from your phone, email and notifications and do something great for your mind and body.
Overall, it’s a foolproof addition to your bedtime routine. You’ll thank me later!
Up Next:
Sources:
- Centers for Disease Control and Prevention. (2024, May 15). About sleep and your heart health.
- PR Newswire. (2026, June 30). Most Americans Are Falling Short on Recommended Sleep Duration, New National Sleep Foundation and Tempur-Pedic Research Finds.
- Laura Bojarskaite, Ph.D., neuroscientist and sleep researcher at the University of Oslo
- Dr. Kendra Becker, MD, sleep medicine physician at Kaiser Permanente in Southern California
