Are Darkness Retreats Worth the Hype?

Picture it: Spending all day in a dark room with just you and your thoughts for company. Now make that your next five-day vacation. People like Aaron Rodgers and other athletes have been dabbling in these darkness retreats to supposedly improve their mental health and focus. But are there real health benefits to darkness retreats? Licensed psychologist Michelle Leno, whose expertise includes the effects of light on mental health, brings us out of the dark.

What is a darkness retreat?

The core principle of a darkness retreat is removing sensory distractions. You spend hours — even days — in darkness, with little to no stimulation. (Though at some retreats, you may have access to things like art supplies or exercise equipment to help keep you busy.) The goal: “To have detachment from your everyday life,” which may have some mental health benefits, says Leno.  

The supposed benefits of a darkness retreat

“We live in a world where it's very, very hard to be present,” says Leno. Darkness retreats that remove the stimulation of everyday life can supposedly help with that, she says. Some experts claim that the effects of limiting sensory distractions can be improved focus, better mood, less stress, more creativity, reduced anxiety, and even better athletic performance.

So, do darkness retreats work?

Well, actually, they aren’t backed by much research. But Leno says it’s worth taking note of the anecdotal evidence. “The people who experience its benefits talk about feeling ‘detoxed,’” she says. 

But it’s not always an easy journey. One writer who tried it described experiencing boredom, anxiety, and emotions so uncomfortable it brought her to tears — all within a matter of hours. Others have reported hallucinations. Leno says these retreats may not be for everyone, and some health conditions may be worsened by them, so it’s a good idea to run it by your health care provider before trying one.

Experts don’t generally recommend sensory limitation as a main mental health treatment, but Leno says people who experience anxiety may benefit from it by forcing them to get in touch with what may be triggering it. 

Don’t think you have to shell out thousands and head to a dark cabin in the woods to reap the benefits, though. A sensory deprivation tank (if there is one available near you) may be a more manageable way to start. Or, you can take a simpler approach at home: “Take baby steps towards sensory deprivation by just cutting out certain habits or having a [calming] space in your home or in your office at work,” says Leno. She also recommends separating your bedroom from your workspace, meditating, taking walks, and practicing breathwork. “All of these things are about making a conscious effort to take care of you,” she says.

theSkimm

Turning out the lights for an extended period might help you feel more present and focused. But it’s not the only way to center yourself. Make your home a space that allows you to unplug easily if you want a place to start. It might just do the trick (for a fraction of the price).