Consider Changing Your Shower Routine
There’s a new trend buzzing around social media—dark showers. Yes, it’s pretty much what it sounds like. This involves taking your daily shower in the evening or with the lights turned down.
Dr. Daniel Amen, a psychiatrist from the Amen Clinic in California, points out that light plays a significant role in influencing our brain. He explains that the retinohypothalamic tract connects our eyes to the brain’s biological clock, the suprachiasmatic nucleus. Essentially, bright or blue light prompts the body to wake up, increasing cortisol levels while reducing melatonin. In contrast, dimming the lights signals safety, activating the parasympathetic nervous system, which nudges the body into a restful state.
In Amen’s words, “Think of dim lighting as blocking your brain’s ‘threat radar.’” This reduction in stimulation allows for clearer thinking and may leave you feeling calmer and more centered. With less visual input, there’s also reduced sensory overload, meaning your brain doesn’t have to deal with as many fear and stress signals.
If you’re intrigued by the idea of dark showers, Amen suggests dimming the lights an hour to 90 minutes before hitting the hay. Avoid screens and overhead lights; instead, consider soft amber or red lighting. In the shower, you could enrich the experience with soothing scents like lavender or frankincense, and aim for a cool room temperature (about 65-68°F). The shower doesn’t have to last long either—15 to 20 minutes should do.
Amen mentions that our brains favor predictability. This is where nighttime routines come in handy, facilitating that shift from being alert to unwinding. The beauty of dark sensory rituals is that they’re more passive, letting your brain ease into relaxation without requiring much effort, which can be especially beneficial for those who might feel too anxious to engage in traditional meditation.
Dark showers may offer comfort for individuals experiencing anxiety, ADHD, or insomnia. They produce an external calm, aiding in internal regulation. But if the darkness makes you uneasy, it’s perfectly fine to adjust your routine. For individuals with a history of trauma or depression, soft lighting, pleasant sounds, and scents can create a safer environment.
For those who prefer morning showers, consider cold showers instead. They not only boost energy but also enhance concentration. Cold water can stimulate the vagus nerve, helping to alleviate inflammation and soothe the body, especially after a long day. Dr. Amen notes that while cold showers can energize you in the morning, it’s best to follow them with some warmth at night to avoid sleep disturbances.
Ultimately, as Dr. Amen highlights, these rituals provide an opportunity for recovery and restoration, offering a quiet space for your nervous system to recharge.
