We’ve become a species terrified of the shadows. Honestly, think about it. From the second the sun dips below the horizon, we’re flicking switches, tapping glowing glass rectangles, and flooding our retinas with synthetic photons. We are over-illuminated. It’s weird, right? For roughly 200,000 years, humans spent half their lives in near-total blackness, save for the flickering orange hue of a campfire or the pale wash of a full moon. Now? Total darkness is a luxury. But here’s the thing: going in the dark isn’t just some spooky vibe or a way to save on your electric bill. It is a biological necessity that most of us are failing miserably.
If you aren't intentionally spending time in the black, you’re messing with a system that has been fine-tuned over eons. Your body is a clock. A very sensitive, very stubborn clock.
The Biological Chaos of Always-On Lighting
Our eyes aren't just for seeing shapes; they are data ports. When light—specifically the short-wavelength blue light from your LED bulbs and iPhone—hits the melanopsin-containing retinal ganglion cells in your eyes, it sends a high-priority telegram to the suprachiasmatic nucleus (SCN) in your brain. The message is simple: "Stay awake."
This creates a massive problem for your pineal gland. This tiny, pinecone-shaped part of your brain is responsible for churning out melatonin. You've heard of it. People buy it in gummy form at CVS. But your body makes the good stuff for free, provided you actually give it the right environment. When you're constantly avoiding going in the dark, your melatonin production stays flatlined.
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Melatonin isn't just a "sleepy hormone." It is a powerhouse antioxidant. Dr. Russell Reiter, a professor of cell biology at UT Health San Antonio and one of the world's leading experts on melatonin, has spent decades researching how this molecule protects our DNA and mitochondria from oxidative stress. When you deprive yourself of darkness, you aren't just losing sleep; you're losing your body’s most effective cellular repair kit. It's like leaving a car engine running 24/7 without ever changing the oil. Eventually, something is going to seize up.
Why Your Night Light Is Snitching on Your Health
We often think a little light doesn't hurt. A hallway light. The glow from the streetlamp outside the window.
A 2022 study published in the journal PNAS by researchers at Northwestern University found that even a tiny amount of light—about 100 lux—during sleep increased the heart rate of participants and messed with their glucose regulation the following morning. Their bodies stayed in a state of "alertness" even though they were technically unconscious. You might think you're resting, but your nervous system is still on high alert because it can sense the light through your eyelids.
It’s exhausting.
Practical Ways of Going In The Dark (Without Tripping Over the Dog)
You don't need to live in a cave. That’s impractical. And damp. But you do need to be more aggressive about your light hygiene.
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Start by auditing your "twilight" hours. The two hours before you intend to sleep are the most critical. This is when the transition to going in the dark should begin. Swap your overhead LEDs for warm-toned floor lamps. Better yet, use red light bulbs. Red light has a much lower impact on melatonin suppression than blue or white light. It's basically the biological equivalent of a "do not disturb" sign for your brain.
- Blackout curtains are non-negotiable. If you can see your hand in front of your face when your eyes are open in bed, it’s too bright.
- Tape over the "vampire lights." That little blue LED on your monitor or the green light on your smoke detector? Cover them with electrical tape.
- The Bathroom Trap. Don't flick on the 500-watt vanity light if you have to pee at 3 AM. Use a dim, motion-activated floor light.
The Psychological Shift of "Dark Therapy"
There is a growing body of evidence suggesting that darkness can be used to treat mood disorders. Dark therapy, or Scoto-therapy, has been studied as a way to manage bipolar disorder. In some clinical trials, keeping patients in total darkness for 10 to 14 hours a night helped stabilize manic episodes faster than medication alone.
Why? Because darkness forces a hard reset on the circadian rhythm.
It also changes how we think. In the dark, our peripheral vision drops away, and our internal focus sharpens. There’s a reason why people find deep conversations easier in a dark room. You’re less distracted. You’re more present. It’s almost like the world shrinks down to just you and your thoughts, which is scary for some, but deeply healing if you lean into it.
The Evolution of Our Fear
We evolved to fear the dark because, historically, that’s when things with big teeth came out to eat us. That instinct is hardwired. But in the 21st century, the "predators" are different. They are the notifications, the endless scrolls, and the pressure to be constantly productive.
Choosing to spend time going in the dark is an act of rebellion against the 24/7 hustle culture. It’s a way of saying that your biology matters more than your inbox.
Think about the "Second Sleep" phenomenon. Before the Industrial Revolution, humans didn't usually sleep in one eight-hour block. They had "segmented sleep." They’d go to bed early, wake up for an hour or two in the middle of the night to pray, talk, or read by candlelight, and then go back to sleep. This "quiet wakefulness" in the dark was a period of high creativity and reflection. We’ve lost that because we’re so busy trying to kill the dark with light.
What Happens When You Stop Fighting the Shadows?
When you finally commit to going in the dark, things change. Your sleep onset latency (the time it takes to fall asleep) usually drops significantly. You stop tossing and turning. Your REM cycles become more robust.
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But it’s more than just sleep. You’ll likely notice a drop in overall anxiety. There is something profoundly grounding about sitting in a dim room for 20 minutes before bed. No phone. No TV. Just existing. It lowers cortisol. It lets your parasympathetic nervous system—the "rest and digest" side of things—finally take the wheel.
Actionable Steps for Your "Darkness Protocol"
If you want to start reaping the benefits tonight, don't overcomplicate it. Just be intentional.
- The 8 PM Sunset Rule: At 8 PM, turn off every overhead light in your house. Use only lamps that sit below eye level. This mimics the natural position of a setting sun.
- Invest in a high-quality eye mask. If you can’t control your environment (like when traveling), a contoured eye mask that doesn't press on your eyelids is a literal life-saver.
- Digital Sundown. Put the phone in another room 60 minutes before bed. If you must use it, crank the "Night Shift" or "Blue Light Filter" settings to the max, but know that it's only a partial fix.
- Embrace the Boredom. When you're in the dark, you'll get bored. That's the point. Boredom is the precursor to deep rest and creative thought.
The world won't end if you turn the lights off. In fact, for your brain and your cells, it might just be the start of something much healthier. Stop fighting the night. It’s where the healing happens.