I Finally Tried a “Dark Shower” Routine, and It’s Been Strangely Wonderful

I’ve tried just about everything to sleep better: fancy eyemasks, sleepy girl mocktails and tea, loads of different brands of magnesium, even stretching before bed. But what I’ve found makes the biggest difference is, of course, what sleep doctors preach to be the most important tactic: creating a solid bedtime routine. And one of my favorite additions to my new and improved nighttime regimen is the “dark shower.” 

A “dark shower” is exactly what it sounds like: a type of shower done at night before bed. It can be done in pitch black if you’re brave (and it’s safe to do so), but you could also just shower with a smaller mood light (not the “big” overhead light) in the evening. 

Experts believe showering with reduced lighting, especially before bed, can help your brain relax by decreasing sensory stimuli, increasing melatonin production, decreasing anxiety. The concept has been making the rounds on TikTok over the last few months — and once I learned how beneficial it could be for my nervous system, I really invested in my setup.

I’ve always been anti-big light, so I’ve recently added smaller, layered lights throughout my apartment to improve the ambiance. I got a small gold toucan-shaped table lamp from HomeGoods a few months back for my bathroom, and it was the perfect intro to dark showering. With the overhead light off and just the soft glow of the lamp, I found my spa-like showers more relaxing; they helped me to unwind at the end of the day. Then, I decided to take it one step further.

I ordered this rechargeable waterproof shower light that projects a water-like, moving 3D ripple effect. It has dozens of adjustable settings, including colors, brightness, and patterns, and comes with a little remote. I put it on my shower shelf, turned the brightness to low, and watched as the Northern Lights-esque pattern trickled and flowed.

It instantly added so much whimsy, and it took my dark showering routine to a whole new level. My favorite pattern is “smooth,” which slowly changes between white, lavender, and blue. Plus, the battery can last up to eight hours, so it rarely requires recharging.

Dark showering quickly became my favorite step of my sleep hygiene routine. It’s the best way to take a little time for myself and begin to shut my brain off (away from screens!). I think everyone should try it. Now every night I enjoy my dim shower, moisturize, and then head to bed with a book — and I don’t see myself stopping anytime soon.

It’s hard to say exactly how much it’s affected my sleep because there are so many different factors that lead to quality sleep, but it definitely feels way more soothing than a regular shower, which helps me ease into bed. It also helps that now that I do it regularly, I look forward to it and it starts to signal to my brain that it’s time for bed.

Sometimes I have to take regular showers. Obviously, I can see less when I have less light — so I don’t recommend shaving or any other tasks that require precision in a dark shower. I also suggest you get a non-slip bath mat to prevent any accidents.

I typically shower in the evenings, but I even like to dark shower in the mornings too. It’s a great way to gently wake my brain and body up before I start my day. For me, it’s been one of those things that once you start, you can never go back. And adding the fun new lamp adds that little bit of oomph that makes it feel more special.

Experts (and TikTokers) also recommend adding a relaxing scent (like eucalyptus) or lighting a candle for some extra Zen. That will be my next step on my path to dark shower bliss.