"If You Want Better Sleep, Do This"... Why Experts Highly Recommend It

Showering With the Lights Off: The New Health Trend
Dimming the Lights Calms the Brain and Eases Anxiety

Recently in the United States, "showering with the lights off" has emerged as a new health trend. This is due to researchers' advice that showering in a dark environment, instead of under bright lights, can reduce anxiety and help promote better sleep. Psychiatrist Dr. Daniel Amen emphasized, "Even a simple habit of reducing light can lower the brain's state of tension and restore a sense of calm."

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On November 9 (local time), Fox News in the United States reported on the psychological effects of the "dark shower" introduced by California-based psychiatrist Dr. Daniel Amen. According to him, bright lighting and blue light increase cortisol secretion and suppress melatonin, which stimulates the body to stay awake. In contrast, dimming the lights activates the parasympathetic nervous system, allowing the brain to naturally shift into "rest mode."

Dr. Amen explained, "Dimming the lights is like turning off the brain's 'threat radar.' When visual stimulation is reduced, the activity in the brain regions responsible for the stress response decreases, allowing you to return to a calmer and more stable state."

He also advised that getting into the habit of lowering the lights or using red or orange lighting about an hour before bedtime can help with sleep. During a shower, keeping your smartphone away and minimizing sensory stimulation with lavender or frankincense oils, a cool temperature of about 18 to 20 degrees Celsius, and soft towels can further enhance the effect.

Dr. Amen particularly emphasized that "dark showers" can be helpful for those struggling with anxiety disorders, attention-deficit/hyperactivity disorder (ADHD), and insomnia. He stated, "This kind of dark sensory ritual is more passive than meditation and provides a physical sense of stability. It is suitable even for people who find it difficult to meditate due to severe anxiety."

However, he advised that for people with trauma or depressive symptoms, a dark environment could actually trigger anxiety, so it is better to complement it with gentle music, soft lighting, or pleasant aromatherapy scents.

Dr. Amen added, "The key is to create a 'quiet environment' where the nervous system can recover on its own. For those who shower in the morning, taking a short cold shower to boost concentration and energy is also a good option."