Dark Therapy: What It Is and How to Get Started

Mental health experts are exploring the strategic use of darkness to potentially reduce stress, enhance creativity, and alleviate mood and sleep disorders. This practice, known as dark therapy, involves immersing an individual in darkness for periods ranging from 30 minutes to several days.

According to Melanie Dignam, a registered social worker and integrative psychotherapist from Toronto and advisory board member of the Darkness Therapy Institute, the goal is to create a state of sensory deprivation that allows individuals to explore the mind and emotions.

By blocking out light, proponents suggest that individuals can reach a nonordinary cognitive state, which is compared to the effects of psychedelic therapy. While it may appear as a modern trend, neuroscientist David Vago, PhD, director of the Contemplative Neuroscience and Mind-Body Research Laboratory at Vanderbilt University, notes that it is an ancient practice, citing Buddhist traditions where practitioners spent years in caves.

The Evolution and Types of Dark Therapy

Modern scientific interest in restricting sensory input began in the 1950s. This period saw the development of sensory deprivation tanks by John C. Lilly at the National Institute of Mental Health and experiments with sensory isolation rooms by McGill University psychologist Donald Hebb, which laid the groundwork for restricted environmental stimulation therapy.

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In the 1990s, research shifted toward the effects of darkness on manic symptoms in people with bipolar disorder and the regulation of circadian rhythms, utilizing pitch-black rooms and blue-light-blocking glasses.

Currently, dark therapy is categorized into three primary formats:

• Short Guided Sessions: A mental health professional, such as a psychiatrist or counselor, prepares a client through traditional talk therapy before they spend 30 to 60 minutes alone in a dark room. The facilitator remains nearby to offer support, and the session is followed by an integration period to process discoveries.
• Darkness Retreats: These are more intense experiences where participants spend several days in a completely dark room or small house. Facilitators provide essential needs like food and water, and participants may leave if the experience becomes too overwhelming.
• Nightly Dark Therapy: This protocol involves blocking light for a specific window each night, such as from 8 p.m. To 7 a.m., often through the use of blue-light-blocking glasses to stabilize circadian rhythms.

Clinical Applications and Scientific Evidence

Guided sessions and retreats are used by some providers as adjunct treatments for anxiety, depression, or to help individuals overcome creative blocks. However, these are not intended as stand-alone treatments but as complements to psychotherapy or medication.

Nightly dark therapy is specifically targeted at individuals with bipolar disorder and insomnia. Limited research indicates that light restriction at night may be a useful add-on treatment for bipolar mania. A narrative review suggests that wearing blue-light-blocking glasses for 90 to 120 minutes before bed can supplement cognitive behavioral therapy for insomnia.

Despite these findings, scientific evidence remains limited. Psychiatrist Chris Aiken, MD, notes that many physicians remain skeptical because We find not enough studies to confirm the efficacy of the practice.

Research into retreats is even more sparse. One study involving 61 participants at a Czech center found that those who spent five to seven days in darkness maintained higher levels of mindfulness a month later. However, David Vago points out that the lack of a control group makes it impossible to prove causation.

Risks and Contraindications

Total immersion in darkness can be destabilizing. Nicco Reggente, PhD, who researches dark therapy at the University of California in Los Angeles, describes a hellish period of reliving guilt and shame during his own experience, stating, There’s zero hiding in the dark.

The most significant risk associated with extended darkness is the potential to trigger a psychotic state, where an individual struggles to distinguish reality from hallucinations. Dark therapy is not recommended for anyone with a history of dissociative identity disorder or psychosis.

For those using blue-light-blocking glasses, Chris Aiken, MD, notes that some individuals may develop temporary, mild depressive symptoms.

Implementation and Practical Considerations

Because dark therapy is an emerging field, there is no standardized licensing or degree for practitioners. Experts recommend seeking qualified mental health professionals trained by organizations such as the Darkness Therapy Institute.

Costs vary by provider. Melanie Dignam states that 30- to 60-minute guided sessions typically range from $100 to $300, while retreats may cost between $100 and $450 per night. While insurance may cover the preparation and debriefing time spent with a licensed provider, the time spent in actual darkness is often not covered.

For those attempting nightly dark therapy, the quality of equipment is critical. Chris Aiken, MD, advises using clinically tested blue-light-blocking glasses that block 100 percent of light between 440 and 500 nanometers. Lenses should have a distinct amber, red, or orange tint; clear lenses are ineffective for sleep. He also warns against driving while wearing these glasses due to reduced visibility.

To prepare for the intensity of a darkness retreat, David Vago suggests starting with clinician-led sessions, establishing a consistent meditation practice, or working regularly with a mental health professional.