Make Your Bedroom Darker to Improve Sleep
Do blackout curtains help you sleep better?
Blackout curtains are perhaps the most impactful environmental change you can make to improve your sleep, or your child’s. In fact, your sleep quality may be unnecessarily suffering if you’re sleeping without them…unless you’re sleeping in an actual cave.
We simply sleep better in the dark. We settle into deeper sleep and stay there longer. And when I say dark, I mean so dark that you’d struggle to see your outstretched hand in front of your face.
Light exposure affects melatonin levels
A dark bedroom improves sleep quality by promoting the natural production of melatonin, which is a key hormone in our sleep-wake cycle. Light exposure, and then the lack thereof during the night, play a big role in regulating our circadian rhythm. Darkness sends a signal to the brain to produce melatonin, which drives sleepiness. Light sends the opposite signal to the brain, telling the brain that it’s time to be awake and alert. Even a very small amount of light, like the faint glow of a street light, sends this signal.
Peak melatonin production usually occurs in the middle of the night. When you repeatedly expose yourself to ambient light from electronics, street lights, etc., you disturb melatonin production, which can lead to insomnia, night wakings and early rising in children, restless, and so on. For the best sleep, keep both natural and artificial light out of your bedroom until it’s time to start the day.
How to make your bedroom dark for sleep
Now that we’ve covered the why behind a dark bedroom, let’s discuss the how. You might be wondering “what are the best blackout shades?” or “what’s the cheapest way to darken my kid’s bedroom?”
I resist and intentionally turn my clients away from the vast majority of products that promise to improve your (or your child’s) sleep–most of them are unnecessary and overpriced. I find the baby sleep market particularly predatory, but that’s another topic for another day.
When it comes down to it, just practice healthy sleep habits and make your room cool, dark, and quiet, and you’re doing what you need to do to sleep well. But when it comes to room darkening shades, I’m fully on board with investing in a solution that works. There is so much light pollution in our environment that getting some quality room darkening curtains or shades can significantly improve sleep quality.
Which blackout curtains are the best?
All room darkening shades are not created equal. The initial blackout curtains I bought for my first child’s nursery back in 2011 were advertised as being “blackout,” but they were most certainly not! I had to double up the fabric and drape a fleece blanket over the curtains to make the room sufficiently dark.
QUICK SLEEP HACK
If you need to darken a bedroom in a pinch, using a blanket, towels, or quilt can work. I hammered two nails to the top of the window frame and used binder clips to fasten the blanket to the nails–not pretty, but it got the job done until I felt like investing in another pair of curtains.
There are so many options, including blackout curtains, shades, blinds, and even temporary travel blackout shades. To save your precious time, I’ve compiled a short list of my favorite options at various price points:
Affordable and Handy Travel Curtain $
I use these when we travel but you could use them at home as well, and just take them down during the day so you don’t feel like you’re in a dungeon. These curtains are highly effective. They have suction cups that grab onto the window and hold the curtains in place.
Budget option for blackout shades $
These are cheap and super easy to install–no tools required. A strong band of adhesive along the top end of the shades adheres directly to the window frame. I have some of these and they were simple to install and have held up well. I personally think they look just fine, very clean lines and nothing fancy. You may need to cut the shades to fit your window frame precisely.
Pretty blackout curtains that aren’t super expensive $$
I think these curtains are lovely and the price is reasonable considering the quality of the material. Keep in mind that if you go this route, you’ll also need to budget for curtain hardware. I highly recommend wraparound curtain rods so less light sneaks around the edges. If you use a standard curtain rod, you’ll get a good bit of light coming through the sides, which you’ll then have to MacGyver with a blanket or towel (like I described above), which will defeat the purpose of you having invested in pretty curtains.
Premium blackout shades (and the most effective solution!) $$$$
These are the top of the line and I adore the UBlockout shades, and I can say this with absolute certainty because I installed them in my bedroom last fall and have been reaping the benefits ever since. I sleep like a log until 7:00 AM, every morning except for the occasional early wake up from my cat or 9 year old. The beauty of these shades is that they are customized to my unique window and frame, thus blocking ALL light from the outside. Not a speck of light sneaks in around the edges. They offer manual and motorized options (yes, my shades have a remote control that I can use while laying in bed). Or, for even more convenience and to ensure you don’t sleep in given your cave-like environment, they offer a smart feature where you can program the shades to rise at a certain time.
One final note about the UBlockout Shades that I want to highlight is that I’m a single Mom who can use a drill. But, my DIY skills are mediocre at best. Their awesome team and online tutorials walked me through the measuring and installation process like a pro. I was able to do it on my own, which had been a big barrier to me getting custom shades in the past.
These shades are pricey, but if you’re going to invest in your sleep (and/or your child’s), this is where you should do it.
All of the cheaper options above work very well too, and all serve the purpose of getting you more of that deep sleep you deserve.
Need help optimizing your sleep environment? If yes, a 30-minute Q&A with a Sleep Coach can help you get the deep sleep you need to thrive.
At Little Dipper Sleep, we deeply understand the importance of quality sleep for individuals of all ages. We have years of experience helping adults, parents, babies, children, and teens discover the healthy sleep they need to thrive. The team at Little Dipper Sleep has developed evidence-based programs and techniques, tailored to your specific needs and preferences, that will help you and your loved ones achieve a peaceful and restful night's sleep.
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Psst: did you know we now do Perimenopause Sleep Coaching? This is a largely neglected and misunderstood phase of life that comes with many unique symptoms (insomnia and disrupted sleep, for example!). I have personally experienced this misery, worked through it, and am highly motivated to help other folks avoid the suffering (or get out of it ASAP!). Set up your free consultation with me (Liz Harden, MPH, Founder and Lead Sleep Coach) today!