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Sleep in blackout room

Sleep in blackout room

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Improve your sleep quality by sleeping in a room that is completely shed from light and noise pollution. 

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How to Do It

Sleep in a blacked out room with as little light as possible. 

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  • May improve sleep
  • May Improve clarity and productivity 
  • May improve memory
  • May improve overall health
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Time Commitment

5-10 minutes

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Why it works

  • Melatonin production is optimal in complete darkness (1, 2). 
  • When sleep is optimal your brain gets maximum rest and is able to consolidate memories (3). 
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Suggested Frequency

1 time setup and then daily before bed. 

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Supporting Studies and Articles

  1. Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B. S., Rajaratnam, S. M. W., Van Reen, E., … Lockley, S. W. (2011). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. The Journal of Clinical Endocrinology and Metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098
  2. Boyce, P., & Kennaway, D. J. (1987). Effects of light on melatonin production. Biological Psychiatry, 22(4), 473–478. https://doi.org/10.1016/0006-3223(87)90169-7
  3. Zhou, J., Liu, D., Li, X., Ma, J., Zhang, J., & Fang, J. (2012). Pink noise: Effect on complexity synchronization of brain activity and sleep consolidation. Journal of Theoretical Biology, 306, 68–72. https://doi.org/10.1016/j.jtbi.2012.04.006
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Gurus/Celebrities/Doing it

Arianna Huffington


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Suggested Time of Day


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  • Use this HuffPost guide to turn your room into a sleep cave: https://www.huffpost.com/entry/how-to-sleep-better-bedroom-tips_n_3673088
  • To further enhance your sleep quality try to combine blackout sleeping with a sleep-cycle application. These apps wake you at the optimal time for you to awaken fresh and clear [LINK TO SLEEP CYCLE HABIT] 
  • Blackout sleeping is especially powerful in big cities where street lamps continuously shine light onto our bedrooms and where traffic noise is a constant disturbance.
  • To enhance the effect, you can cancel out sound disturbances by creating so-called “pink noise” (an uninterrupted, steady sound) using a fan, a pink noise app, or specialized devices. 
  • For additional benefit keep room temperature cool when you sleep. 
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Use this DIY YouTube tutorial to shield your windows from light: https://www.youtube.com/watch?v=JILy5vM8ofc 

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 Happiness  Stress  Sleep  Immunity  Energy  Productivity  Focus  Creativity  Memory  Sharpness
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