Definition
Improve your sleep quality by sleeping in a room that is completely shed from light and noise pollution.
How to Do It
Sleep in a blacked out room with as little light as possible.
Benefits
- May improve sleep
- May Improve clarity and productivity
- May improve memory
- May improve overall health
Time Commitment
5-10 minutes
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).
Suggested Frequency
1 time setup and then daily before bed.
Supporting Studies and Articles
- 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
- 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
- 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
Gurus/Celebrities/Doing it
Arianna Huffington
Eminem
Suggested Time of Day
Nighttime
Notes
- 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.
Related Products
Keeping the right body temperature is crucial to your deep sleep. Chili has an excellent cooling mattress pad that will ensure you sleep at the right temperature all night long.
Video
Use this DIY YouTube tutorial to shield your windows from light: https://www.youtube.com/watch?v=JILy5vM8ofc
