The era of constant stimulation is in full swing, and our nervous systems are completely shot. When new trends appear that promote reducing sensory input, calming cortisol levels, and improving sleep quality, of course we’re going to be intrigued. Dark showering is a recent wellness practice that’s picking up steam…literally.
If your schedule is already fully sketched out and you don’t have time to incorporate another routine, don’t worry; this practice already fits into your daily life. Try dark showering as part of your pre-bedtime ritual and shower in its benefits.
Dark Showering Benefits-
When was the last time you fully unplugged? Many people fall into the trap of looking at screens immediately after waking up or get sucked into a doomscroll before they lay their head down at night to sleep. The constant blue light your eyes intake, plus harsh overhead lighting, sights, sounds, etc can put your nervous system on high alert.
Our eyes and ears are constantly scanning our surroundings for any potential threats, never giving you a chance to fully rest and relax. Dark showering takes away the external stimuli, allowing you to engage with other senses like touch and smell fully.
Sleep Quality-
While the purpose of your morning shower is to awaken your senses and get you ready for the day, a dark shower at night can help your brain and body enter a parasympathetic state (rest-and-digest mode). Similar to being in a womb or a sensory deprivation tank, the combination of darkness and water assists you in becoming fully relaxed.
Core Body Temperature-
A warm shower before bed will initially raise your core body temperature and then drop it when you get out. A drop in core body temperature by 1-2 degrees Fahrenheit is crucial to help you fall asleep quickly and easily. If you’ve ever noticed you have way more trouble sleeping in a hot room than a cold one, this is why. A dark shower an hour before bedtime can be exactly what you need to keep good sleep hygiene.
Melatonin-
Scrolling TikTok before bed never bodes well for an easy time falling asleep (why is TikTok always so funny late at night?), but many of us still succumb. Unfortunately, the blue light from screens wreaks havoc on our ability to produce melatonin — the hormone that regulates our sleep/wake cycle and tells our body when it’s time to snooze. Swap out late-night scrolling with a dark shower, followed by a book and a cup of herbal tea to have the sleep of your dreams.
Dark Showering Safely-
Showering in complete darkness might not be the safest option. We’d recommend putting a small nightlight, shower light, or candle in your bathroom to create a dimly lit ambience. Leave only the products you’ll need in the shower or have everything laid out in a way you can easily reach for them without getting confused. The last thing you need is to be lathering shampoo in your hair on a non-wash day…nightmare.
Not Your Everything Shower-
Dark showering is not for your everything shower. Attempting to exfoliate, shampoo, do a hair mask, shave, and whatever else you include in there in the dark is a bit unrealistic. Assuming your everything shower is about once a week, save your dark shower for the other days of the week when you only need to do a simple cleansing routine.
Senses-
By reducing visual stimulation while dark showering, your other senses have space to come to the forefront. Use a calming scented body wash or shower oil to invoke a tranquil environment with notes like:
- Lavender
- Bergamot
- Chamomile
- Eucalyptus
- Ylang Ylang
- Mint
Dark Showering Ritual-
Use this dark showering ritual nightly or a few times a week to help you create a consistent nighttime routine. This will assist you in creating a better sleep schedule, allowing you to feel refreshed and well-rested in the morning.
Step 1: First, use some oil or a cleanser to give yourself a facial, neck, and/or shoulder massage.
Step 2: Next, prep your bathroom and shower. Clear away any unnecessary products so that you don’t need to rummage through clutter in the dark.
Step 3: Turn off the big light in the bathroom and plug in a night light or light a couple of candles safely.
Step 4: Carefully get in the shower and allow yourself to focus on your other senses while your eyes enjoy a low-stimulation environment to rest. Focus on the temperature of the water and the scent of your body wash instead of visual cues. Take a few deep breaths and allow your breathing pattern to slow down and deepen.
Step 6: Once you step out of the shower, grab your fluffiest bath towel and robe. Lather on your favourite, calming-scented body lotion or oil for smooth and healthy skin. Complete your skincare routine, make yourself a cup of tea, and grab a book to read instead of scrolling on your phone. Test out this routine and notice if it makes a difference in how fast you fall asleep and your sleep quality.
Final Thoughts-
With as much sensory stimulation as we take in everyday is no surprise that our cortisol levels skyrocket, our nervous systems are constantly on high alert, and our ability to fall asleep is trash. This is why indulging in a dark shower about an hour before bed is your ultimate, calming bedtime ritual. The dim light allows your body to produce melatonin while the rise and fall of your core body temperature puts you in the perfect position to fall asleep peacefully.
Complete this night ritual several times a week (excluding the everything shower) to get your sleep schedule on track. Hopefully this dark showering self-care trend can help you reduce racing thoughts and calm your mind before bed.
As always, wishing you peace & tranquility, xo.
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