Dark Showering: The Sleep Hack that Actually Works

[Photo credit Max Ovcharenko]

TEMPUR® sleep expert explains why the latest sleep trend could be worth adopting in 2026 and beyond.

With over 100 million views on TikTok in 2025 , the phenomenon of ‘sleepmaxxing’ – aka optimising the quality and quantity of your sleep – exploded into the wellness scene last year. Since then, there has been a steady stream of viral ‘sleep hacks’ hitting our social feeds, all promising to transform our sleep for the better. The latest? Dark showering.

Below, TEMPUR® sleep expert, Emma Sharp, shares her insights on social media’s latest trick for optimising sleep, including answering the all-important question: does it actually work?

Emma Sharp says: “Sleep is vital when it comes to our body’s ability to rest and recover, so ensuring that we are getting enough of it – in terms of both quality and quantity – is essential for maintaining our physical and mental wellbeing.

“Dark showering, as the name suggests, is the act of showering in a dimly lit setting – with the belief that doing so ahead of bedtime helps to enhance sleep quality and quantity.

“Whilst this might come across as a trendy rather than transformational wellness practice at first, there is some evidence to suggest that limiting light exposure and taking hot showers before bed may make falling asleep easier and improve rest quality.

“What’s more, the dark showering sleep hack is relatively easy to implement – requiring a minor tweak to the routine of those who already enjoy a warm shower before bed.”

Read on for Emma’s insights on dark showering for better sleep…

The science behind dark showering

Some of the science behind dark showering as a ‘sleep hack’ is rooted in the idea that it supports the body’s natural circadian rhythm by reducing light exposure and causing a drop in body temperature ahead of bedtime.

In response to low levels of light or darkness, our body naturally releases melatonin, a sleep-inducing hormone that plays a vital role in regulating natural sleep-wake cycles. Therefore, opting to shower in a dimly lit setting rather than under a bright bathroom light can signal to your mind and body that you are preparing for rest, stimulating the production of melatonin, which induces a gentle feeling of drowsiness.

Your body’s temperature drops naturally a couple of hours before bedtime as it prepares for sleep . Whilst it might feel counterintuitive to take a warm shower ahead of sleeping, it is the quick drop in body temperature – which will have risen during the shower – afterwards that can signal to our mind and body that it is time to rest.

How to do it

In terms of when and how long to shower for, one study found that only ten minutes of showering within a couple hours of bedtime was enough, in some cases, to improve sleep.

A key aspect of the dark showering trend specifically is lighting, but there’s no need to wash in complete darkness – the goal is to emerge clean, after all!

Dim overhead bathroom lighting until it emits a gentle glow (if possible). This helps to creates a calming atmosphere whilst still allowing you to see what you are doing.

If faced with a classic ‘on/off’ switch, consider replacing any clinical white bulbs with yellow-toned alternatives that produce a softer, more natural glow.

Alternatively, you can opt to recreate the softer lighting of the late evening with candles. You can even choose natural candles with sleep-inducing scents such as lavender and chamomile for an enhanced ‘dark showering’ experience.

During the summer, utilising the natural light of the longer, lighter evenings is also a great option.

After showering, be sure to continue the process of preparing your body and mind for sleep. Activities that will help you to relax, such as gentle stretching, yoga, breathing exercises and journalling, are all great options when it comes to establishing a pre-bedtime routine. Try to avoid exposure to bright lights during this time too – especially from devices.

It is also useful to keep in mind that you should aim to have a bedroom that is cool (around 18°C), quiet and dark. These conditions provide the optimal sleep environment, stimulating increased levels of melatonin in the body.

-Ends-

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