There are plenty of activities relegated to the dark, with connotations assigned to most things carnal or cozy. What we don’t often consider is that dim light actually affects our psyche, our circadian rhythms. At the end of the day, we’re simply more sophisticated animals who still follow the sun for our best cues on when to wake, eat, *ahem* mate, and sleep. Darkness equals rest, no matter how hard we attempt to fight the fact with late night scrolling. In recent years, health studies have shifted to include greater focus on sleep, emphasizing the important physical and mental benefits of productive rest, and aiming to find mechanisms to improve our downtime. Sleep studies have tackled everything from bedding to diets and have now begun to talk about a new aspect of our wind-down time, showering.
Research suggests that “dark showering” may be a way to prepare the brain and body for better sleep. The trend is simple – shower in the evening before bed, and simply dim the lights before hopping under the stream. The shower itself has inherent sleep benefits. Bathing at night removes debris from the day which not only is hygienic but has been shown to have a relaxing effect on the body. The water temperature also adds an element of rest, promoting the onset of sleep by raising the body’s core temperature, then dropping it quickly as you exit the shower. This temperature shift mimics and accentuates a natural occurrence in the body. In order for our brains to send the signal that it’s time to doze off, our internal temperature must typically drop by about one degree. A hot shower speeds up this drop.
The main factor, though, which has led sleep scientists and influencers alike to elevate the dark showering trend is the idea that melatonin, a naturally occurring circadian rhythm-regulating hormone, spikes as a result of the activity. Consistent light exposure — like screens — inhibits melatonin, signaling the brain that it is time to be awake and alert. Dim lighting, on the other hand, accelerates the release of the chemical, which prepares the brain for sleep. Rebecca Robbins, assistant professor at Harvard University and associate scientist at the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital, agrees that while hard evidence is thin, there are obvious corollary effects regarding dark showering and melatonin. “Showering in low light can help prompt the release of melatonin and is also a relaxing wind-down activity. Research has found that warm showers relax the body and are therefore a recommended part of a bedtime ritual. We know that dim, warm light can facilitate the release of melatonin.”
On average, about one third of Americans report not getting enough sleep, or not getting quality sleep, most nights. So, whether you follow scientists or Tik Tokers, it’s likely you could benefit from a better night’s sleep. Thankfully with dark showering, the stakes are low for anyone wishing to give it a try. If your bathroom has a dimmer switch, simply slide it to a low setting. If not, bring a candle or battery-operated light into the bathroom. For safety’s sake, cords and blackout showering are not recommended. If it feels different than your invigorating morning shower, and as long as you can distinguish shampoo from shaving gel, you’re doing it right. Consider it a miniature (zero cost) spa treatment in your own home. Simply dim, scrub and snooze.
