Social Media Trend of Dark Showering Gains Popularity for Sleep

A social-media trend involving warm showers in dim or no light before bedtime is gaining popularity as a method to improve sleep quality [1, 2].

The practice, known as "dark showering," highlights a growing consumer interest in non-pharmacological sleep aids and the impact of light pollution on circadian rhythms.

The trend went viral in late 2025 ^[6] across platforms such as TikTok and Instagram. Proponents of the method said that reducing exposure to artificial light at night, combined with the thermoregulatory effects of warm water, helps the body transition into a sleep state more effectively [1, 4].

Physiologist María José Martínez Madrid and other psychologists have commented on the practice [1, 2]. According to some reports, the habit could help individuals fall asleep nine minutes faster ^[4]. To achieve these results, the recommended timing is to take the shower 60 to 90 minutes before bedtime ^[6].

Medical experts said that a warm shower raises the body temperature, and the subsequent cooling process signals to the brain that it is time to sleep [1, 4]. By removing bright bathroom lights, users aim to avoid suppressing melatonin, the hormone responsible for sleep onset.

However, the scientific basis for the specific combination of darkness and showering is debated. While the individual components—light reduction and temperature regulation—are recognized in sleep science, some experts said that no specific studies have evaluated showering in the dark as a formal sleep intervention ^[1]. This suggests that the perceived benefits may be a result of two separate healthy habits occurring simultaneously rather than a unique synergistic effect.

Despite the lack of formal clinical trials, the trend continues to spread through U.S. and Spanish media outlets as users share personal anecdotes of improved rest [1, 3].