ChillSleep
Sleep Environment

Complete Darkness with Blackout Curtains

Block all light sources to maximize melatonin production

10 minutes

Even small amounts of light can suppress melatonin production and disrupt your circadian rhythm. Creating a completely dark sleeping environment helps your body maintain optimal melatonin levels throughout the night, leading to deeper, more restorative sleep.

How To Do It

  1. 1

    Install blackout curtains or blinds on all bedroom windows.

  2. 2

    Cover or remove electronic devices with LED lights (or use blackout tape).

  3. 3

    Turn your alarm clock away from view or switch to a dim red display.

  4. 4

    Use a sleep mask as a backup if complete darkness isn't achievable.

  5. 5

    Check for light leaks around door frames and seal them if needed.

  6. 6

    Remove night lights unless absolutely necessary for safety.

The Science Behind It

Studies published in the Journal of Clinical Endocrinology & Metabolism show that light exposure during sleep can suppress melatonin by up to 50% and delay its production. Even low-level light (3-5 lux) can impact circadian rhythm regulation and sleep architecture.

Tips

  • Red or amber night lights disrupt sleep less than white or blue lights if you need some visibility.

  • Blackout curtains also help with temperature regulation and noise reduction.

  • Test your room's darkness by holding your hand in front of your face — you shouldn't be able to see it.

Best For

Sleep qualityMorning freshnessFalling asleep

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