What Is Dark Therapy?

If you’re tempted to try dark therapy for yourself, there are a few things to know first.

What Is a Dark Therapy Session Like?

Dignam says that, ideally, clients first have a few traditional talk therapy sessions (in a regular, well-lit room) with a licensed therapist to prepare for dark therapy. The therapist may help them decide what to explore during the session and offer practical tools, including grounding techniques (such as noticing the sensation of pressing both feet into the floor) and breathing strategies to help settle their nervous system, she says.

During the actual dark session, the clinician typically has the patient sit or lie down alone in a dark room on a comfortable chair or other surface. The facilitator stays nearby but usually doesn’t enter the room — they might observe the session or wait outside to offer support if needed.

This session typically lasts 30 to 60 minutes (not including the prep sessions before or integration after), Dignam says. Afterward, the facilitator helps the individual process what came up in the dark and how to integrate their discoveries into their daily life. “They may be sitting with some insight that feels really uncomfortable — exploring deep parts of our subconscious can be destabilizing,” she says. Other times, she adds, someone might feel an immediate sense of relief.

A dark retreat is similar but usually lasts for multiple days. In some settings, a facilitator will visit daily to talk through the experience.

Those using dark therapy to reset their circadian rhythm will typically wear blue-light-blocking glasses at night before sleeping in a pitch-black room, Aiken says. People with severe symptoms are often recommended to use them from 6 p.m. to 8 a.m., but those with milder cases may see improvements by wearing the glasses for an hour or two before bed, he says. (Just don’t drive in them, he warns, since they can reduce visibility.)

How to Find a Dark Therapy Provider

Since dark therapy is so new, there’s no straightforward way to find a provider, Dignam says. For now, connecting to one involves old-fashioned googling and asking around. There isn’t yet a specific license or degree available for practitioners, but it’s best to look for a qualified mental health professional trained in dark therapy by an organization like the Darkness Therapy Institute.

“There aren’t many psychiatrists who use it for mania,” Aiken says, adding that it is more common in Europe than in the United States.

If you work with a licensed mental health provider, your insurance may cover the time you spend with them preparing for and debriefing after the dark therapy session. However, the time you spend in the darkness may not be covered. The out-of-pocket cost depends on the practitioner’s fee, but Dignam says a 30- to 60-minute session typically ranges from $100 to $300.

As for retreats, prices range from about $100 to $450 per night.

How to Get Started With Nightly Dark Therapy

For anyone interested in trying blue-light-blocking glasses, Aiken warns that not all pairs are equally effective. He suggests choosing a pair that’s been clinically tested and blocks 100 percent of light between 440 and 500 nanometers, the range at which circadian rhythms are most sensitive. Lenses should also have a noticeably amber, red, or orange tint — those that are clear or virtually clear are not useful for sleep.

While you don’t need a prescription, a physician might be able to suggest a quality pair. Aiken keeps a list of recommendations that have been shown to block enough blue light to be considered medical grade, with options as low as $20 via online retailers. (Aiken does not have financial ties to any of the brands he recommends.)

How to Prepare for a Dark Therapy Session

Practitioners warn that immersing yourself in total darkness — particularly for multiple days during retreats — can be extremely uncomfortable. “People are not used to sitting alone for long periods of time with no opportunity for distraction,” says Dr. Reggente, who’s researching dark therapy at the University of California in Los Angeles. Because of this, it’s important to prep beforehand.

Vago recommends that anyone interested in a darkness retreat start with a clinician-led dark therapy session first. He also suggests developing a consistent meditation practice, regularly working with a mental health professional, or trying psychedelic-assisted psychotherapy (in a state or country where it is legal).

Who Shouldn’t Try Dark Therapy?

The only danger that Aiken is aware of for blue-light-blocking glasses is that some people may develop temporary, mild depressive symptoms, though putting the glasses on later in the evening may help with this.

Again, before trying any kind of dark therapy, it’s best to consult a licensed mental health provider who can help you decide if it’s right for you.