Blocking Light For Day Sleep: A Guide To Better Rest

Light can be a huge inhibitor of quality sleep. Even a tiny amount of light can disrupt your sleep cycle and stop your body from producing melatonin, the sleep hormone. Luckily, there are many ways to block out light and get a good night's sleep.

Use a sleep mask

A sleep mask is a highly effective and cost-efficient way to block out light when sleeping during the day. It is also a low-commitment habit to pick up, as it is easy to use and can be taken anywhere.

When choosing a sleep mask, it is important to find one that fits comfortably on your face while being secure enough to block out light. Adjustable masks with a 100% blackout rate are ideal. Masks made from 100% pure silk are also a good option, as they are smooth and luxurious while still being effective at blocking light.

Some sleep masks have additional features that improve their ability to block out light. For example, a mask with a shaped nose area and extra material can help to create a better seal around the nose, which is a common area for light leakage. A mask with contoured eye sockets can also help to prevent light from entering through the corners of the mask, while allowing your eyes to move freely during the important Rapid Eye Movement (REM) stage of sleep.

It is worth investing in a high-quality sleep mask, as most masks do not do a very good job of blocking out light. A good sleep mask should have features that allow it to mould to the shape of your head, creating a comfortable seal that prevents light from entering.

In addition to using a sleep mask, there are other steps you can take to block out light when sleeping during the day. These include using blackout curtains or blinds, covering windows with tinfoil, and blocking light from under the door with a towel or door draft stopper.

Install blackout curtains

Installing blackout curtains is an effective way to block out light and improve your sleep quality. Here's a detailed guide to help you with the process:

Choosing the Right Blackout Curtains

First, you need to choose the right blackout curtains for your needs. These curtains are made from tightly woven, dense fabrics such as polyester, polyester-cotton blends, or heavy microfiber. They are designed to block out most of the outside light, creating a darker environment conducive to better sleep.

Installing the Curtain Rod

If you don't already have a curtain rod installed, it's recommended to get a wraparound rod, especially if you're using blackout curtains. A wraparound rod will help block light from leaking out from the sides. Follow the instructions that come with the rod for proper installation. Make sure the rod is securely attached to the wall or window frame.

Hanging the Blackout Curtains

Now, you can hang your blackout curtains. Most curtains have a rod pocket or built-in loops that you can slide directly onto the rod. Ensure the curtains are evenly distributed on the rod and adjust them to the desired height.

Checking for Light Gaps

Once the curtains are hung, check for any light gaps. Make sure the curtains are wide enough to cover the entire window, and adjust their positioning as needed. If there are small gaps, you can use magnetic light-blocking strips to fill them. These strips are easy to install and can be removed if needed.

Caring for Your Blackout Curtains

To maintain the effectiveness of your blackout curtains, it's important to care for them properly. Follow the care instructions provided by the manufacturer. Regularly dust or vacuum your curtains to keep them clean, and wash them as recommended.

By following these steps, you can effectively install and use blackout curtains to block out light during the day and improve your sleep quality. Remember, a dark sleeping environment is crucial for regulating your body's natural sleep-wake cycle and promoting restorative sleep.

Cover windows with tinfoil

Covering your windows with tinfoil is a simple, effective, and cheap way to block out light from your room. It is especially useful when travelling or in temporary housing, where installing curtains or blinds is not an option.

To cover your windows with tinfoil, you will need a roll of tinfoil and a spray bottle filled with water. First, spray some water onto the window. Then, roll out the tinfoil directly over the water. This will allow the tinfoil to stick to the window, creating a complete blackout.

Tinfoil is an excellent option for blocking out light, especially when you need a temporary solution. It is easy to apply and remove, and it is also very affordable compared to other options like blackout curtains. However, it may not be the best choice if you are concerned about the appearance of your bedroom, as it is a noticeable DIY method.

While blocking out all natural light may not always be ideal for healthy sleep patterns, darkness during sleep is beneficial for several reasons. It helps you stay asleep, enables deeper sleep, and is good for the body's metabolism. Additionally, if you feel that complete darkness is not for you, you can easily adjust by letting in natural light when it is time to start your day.

So, if you're looking for a quick, inexpensive, and effective way to block out light for day sleeping, covering your windows with tinfoil is a great solution. It will help create a cosy and dark environment, ensuring you get the rest you need.

Block light from under the door

The strip of light under your door can be a major distraction when you're trying to sleep. Luckily, there are several ways to block out this light and get a good night's rest.

One option is to invest in a door strip. These handy tools seal the gap between your door and the floor, ensuring a completely dark sleeping environment. They also offer the added benefits of blocking bugs, dust, and noise from entering your room. There are a variety of door strips available on the market, such as the Ohuhu Door Draft Stopper Guard, which can be easily installed with a velcro strip. Alternatively, you could try the Chang Lian Self-Adhesive Door Draft Blocker, which is easy to install and will help reduce noise thanks to its three-layer design.

If you're looking for a more affordable option, you can try using a rolled-up blanket or towel to block the light. Simply place it at the base of your door to prevent light from seeping through. For a more stylish option, you can even make your own door draft blocker using fabric, dry beans or lentils, and a sewing machine.

Another option is to use thin, self-sticking weather stripping. This can be found at most hardware stores and is easy to install—simply peel and stick. It comes in multiple thicknesses, so you can find the perfect fit for your door.

If you're looking for a more permanent solution, you could consider installing a new door slab. This option may be more costly and require some handywork, but it will ensure a perfect fit and seamlessly block out any unwanted light.

Wear blue-light-blocking glasses

Blue light, whether from the sun or a laptop, is very effective at inhibiting melatonin production, which is the hormone that helps your body regulate its sleep-wake cycle. Blue light exposure at night can therefore impact sleep quality, thermoregulation, blood pressure, and glucose homeostasis.

Blue-light-blocking glasses are an easy and effective way to avoid blue light exposure at night. These glasses block all blue light, preventing your brain from receiving the signal to stay awake. Studies show that when people use blue-light-blocking glasses, even in a lit room or while using an electronic device, they produce the same amount of melatonin as if it were dark.

Blue-light-blocking glasses have been shown to bring about major improvements in sleep and mental performance. In one study, 20 individuals used either blue-light-blocking glasses or glasses that didn't block blue light for 3 hours before bedtime. The former group experienced major improvements in both sleep quality and mood.

Blue-light-blocking glasses have also been found to greatly improve sleep in shift workers when worn before bedtime. In a study of older adults with cataracts, blue-light-blocking lenses improved sleep and significantly reduced daytime dysfunction.

If you don't want to wear glasses every night, there are other ways to reduce blue light exposure. One way is to install a program called f.lux on your computer, which automatically adjusts the colour and brightness of your screen based on your timezone. There are similar apps available for your smartphone.

Frequently asked questions