TikTok convinces us to do a lot in pursuit of quality rest—like putting magnesium in our bedtime mocktails, shutting our mouths, and sleeping with white (or brown, or pink) noise. The latest tips coming out on SleepTok? Taking one “Dark shower,” which is said to promise less stress and deeper sleep simply by turning off the bathroom lights during nighttime cleaning. It sounds almost too easy, which begs the obvious question: Is it a legit wellness hack or just mood lighting and vibes?
We spoke to a sleep expert to see if the trend really works and is worth trying for yourself.
Is the dark shower legal?
According to Kelly Murraycertified sleep consultant for children and adults, a dark shower could very well improve your nighttime relaxation routine. A few points make it worth trying before bed.
“Warm water triggers a temporary rise in core body temperature. When you step out into cooler air, this drop mimics what your body does naturally as it prepares for sleep, making it easier to fall asleep faster,” explains Murray. Then there’s the signal from low (or lack of) lighting. “Low or no light signals safety, activates the parasympathetic nervous system [aka the rest-and-digest phase]and the body’s natural descent into rest begins,” he continues.
On the other hand, he says that bright and blue-toned light increases cortisol (a neurotransmitter associated with both alertness and anxiety) and suppresses melatonin (aka the sleep hormone). You probably already know that it’s wise to dim the lights leading up to bedtime, as it’s attributed to the same reasons. Therefore, it’s no surprise that a dark shower gets the go-ahead from experts to reduce stress and improve sleep.
How to improve your dark shower experience
Sure, this TikTok hack could be as simple as it sounds: just shower in the dark. However, there are a few ways to upgrade the experience.
Murray advises:
- Aiming for a water temperature of about 104 to 108 degrees Fahrenheit, which is “warm enough to feel the temperature contrast when you get out, but not so hot that it’s uncomfortable”
- Shower for about 10 to 15 minutes
- Showering about 90 minutes before bed, as this time frame is “well-documented to help create that rise and fall in core body temperature that supports melatonin production.”
- Lighting a candle or connecting an orange night light for more ambiance and safety
- Adding relaxing scents, such as lavender or frankincense, through candles or essential oils
She also recommends tuning into your senses during your shower. Instead of letting your mind run on autopilot, enjoy the scent of your shampoo, body wash, or candle you’re burning. It could even work to your advantage to tune in to the sound of water splashing around you. Murray quotes a Meta-analysis 2024 published in the journal Stresswhich found that natural sounds such as running water were more beneficial for reducing stress and stabilizing heart rate than silence. In short, relaxing into awareness and paying attention to what’s going on around you—instead of the thoughts running through your head—is a surefire way to increase the calming benefits of a dark shower.
Tips to complete your nighttime routine
You’ll essentially negate the benefits of your dark shower by stepping out of the bathroom into your brightly lit bedroom before throwing on your PJs and scrolling through your phone. That said, Murray says your dark shower should be the anchor of your relaxation routine, not the whole thing.
The main idea is to keep the vibes going for the rest of the night. “The goal is a seamless transition from shower to sleep,” says Murray. So make sure to leave your phone alone until morning and complete the rest of your routine—like your skincare and hair—without the lights on.
Of course, this should complement the tried and true fundamentals of sleep hygiene. “Combining a dark shower with a consistent bedtime, a few minutes of slow breathing or light stretching, and keeping the bedroom cool and dark reinforces the same signals your body just received in the shower,” shares Murray.
Consistency is also key, so make your nightly dark shower routine and everything else that follows a ritual. “The brain loves predictability. The more consistently you put these cues together, the faster it learns what’s next,” says Murray. Keep giving your body and mind cues that it’s time to wind down for the night—not activated by screens and to-do lists—and you’re sure to find yourself with less stress and an easier time drifting off.
The bottom line
While most TikTok hacks are exaggerated, it turns out that the dark shower actually has some value behind it. (Not to toot my own horn, but I’ve been doing this my whole life and consider it a non-negotiable in my own stressful pre-ZZZ routine.) And while it can be effective, you shouldn’t expect any miracles.
“It makes sense, but it’s not magic,” says Murray. “But for someone who just needs a better relaxation routine, this could really move the needle.” Just know that it won’t cure stress, hormonal imbalances or sleep disorders that are causing you to toss and turn – all of which you should consult a medical professional to navigate.
