Warm shower in the dark may aid sleep, but evidence remains limited, experts say
Experts caution that dim-light, warm showers could be a relaxing pre-bed routine rather than a cure for insomnia, as researchers note unclear mechanisms.
A growing online trend of showering in the dark or in very dim light is drawing interest from sleep experts who say it may help some people fall asleep more quickly. While mainstream advice has long focused on reducing screen time, limiting caffeine and keeping a consistent sleep schedule, medics say the effect of a warm shower under low light is not proven. Some researchers propose that a warm shower lowers core body temperature, a cue the body uses to initiate sleep, while dim lighting may signal the release of melatonin. Doctors caution that the approach is not a cure for insomnia but could be a relaxing part of a pre-bed routine.
Dr Allie Hare, a sleep medicine consultant at Royal Brompton Hospital, said studies have linked warm showers or baths before bed with better sleep quality and shorter time to sleep, though the exact mechanism remains under study. This is likely to relate to the effect of the warm shower on reducing core body temperature, a key signal for sleep onset. Taking a shower under dim light conditions may also help signal to the body that it is time for sleep because dim light is a signal for the release of melatonin. Boots Online Doctor’s clinical lead for Insomnia, Dr Clare Rooms, added that while low-light showers can aid relaxation, they won’t fix chronic sleep problems alone. The trend has gained traction online, with social media users praising the routine in videos and posts. Sleep experts note that the practical benefit likely varies by individual and that not everyone will find it helpful. The Sleep Foundation says many people take 10 to 20 minutes to nod off after lights go off, and medical professionals emphasize that routine is just one part of better sleep.
The trend has drawn attention from wellness communities and was amplified by social media, where videos describing the dark-shower routine have circulated widely. While some enthusiasts describe the practice as a natural reset for the nervous system, clinicians stress that the approach is not a substitute for established sleep hygiene. Experts emphasize that individual responses vary and that a comfortable, low-stimulation environment before bed can be one part of a broader strategy to improve sleep quality. The Sleep Foundation notes that wind-down time and routine matter, but they do not replace medical evaluation for persistent sleep difficulties.
Experts also point to broader health implications of poor sleep. Last year, a Sleep Charity poll of about 2,000 Brits found that roughly one in six people suffer insomnia, with 65% never seeking help. Nine in ten experience some sleep problem, and about one in two engage in high-risk or dangerous behaviors when unable to sleep. Poor sleep has been linked to conditions such as cancer, stroke and infertility, and chronic sleep deprivation can contribute to obesity, heart disease and diabetes. In the United States, the American Sleep Association estimates that nearly 70 million Americans have a sleep disorder, underscoring how common sleep issues are across cultures.
Clinicians urge caution: dark, warm showers may help some people relax, but they should not be viewed as a cure for chronic sleep disorders. For persistent trouble sleeping, medical evaluation is advised. In general, healthcare professionals recommend keeping a cool, dark sleeping environment, limiting screen time before bed, and maintaining consistent bedtimes as foundational steps, with any new pre-bed routine—such as a dimly lit shower—used as a complement rather than a replacement for proven strategies.