Block Daylight With Foil For Better Sleep

Light is one of the biggest inhibitors of quality sleep. Our bodies' production of melatonin, the sleep hormone, is impacted by light exposure, and this can lead to a disrupted sleep-wake cycle. To block out light during the day, you can use a sleep mask, install blackout curtains or blinds, or cover your windows with foil.

Use foil or blackout fabric

Blackout Fabric

Blackout fabric is a type of material designed to block out light. It is typically made from a heavy, tightly woven fabric that is coated with a light-blocking layer or has a special finish applied to it. It is often used in window treatments such as curtains or blinds to create a dark and private environment, particularly in bedrooms.

Advantages of Blackout Fabric

Blackout fabric can reduce glare on screens such as televisions or computer monitors, make bedrooms completely dark for sleeping, and improve energy efficiency by reducing the amount of heat and light that enters a room. It is also popular in the hospitality industry, where it is used to ensure a good night's sleep for tired travellers.

Buying Blackout Fabric

Blackout fabric can be purchased by the yard from various online retailers, including Amazon and specialist fabric stores. Prices vary depending on the type of fabric and the retailer, but it is generally an affordable option.

Aluminium Foil

Aluminium foil is a simple and cheap way to block out light from windows. While it may not be the most aesthetically pleasing option, it can be an effective solution for those on a budget.

How to Use Foil

To use foil to block out light, you can attach it to your windows using spray bottles filled with water or shampoo. This method can be messy and time-consuming, but it is an easy way to create a dark environment for sleeping.

Combining Foil and Fabric

For maximum light-blocking effectiveness, you could consider combining foil and blackout fabric. For example, you could use foil to cover the gaps around your windows and then hang blackout curtains or blinds to completely block out any remaining light.

Other Options

If you don't want to use foil or blackout fabric, there are other ways to block out light, such as wearing an eye mask or using blackout liners with your existing curtains.

Block out light from electronics

The light from electronics can be very disruptive to sleep. This includes the light from screens, such as laptops, smartphones, and TVs, as well as the small LED lights on devices like alarm clocks, routers, and power supplies. Here are some ways to block out this light:

• Use blue-light-blocking glasses: These glasses filter out blue light, which is known to disrupt sleep by inhibiting the production of melatonin, the hormone that regulates your sleep-wake cycle. Studies have shown that wearing blue-light-blocking glasses can improve sleep quality and mood.
• Install blue-light-reducing apps: On smartphones, you can use apps or built-in settings like "night shift" to reduce blue light. For computers, there are apps like f.lux that automatically adjust the colour and brightness of your screen, blocking blue light and giving your monitor an orange hue.
• Cover LED lights: You can cover the small LED lights on electronics with tape, stickers, or electrical tape. This will block or dim the light so that it doesn't disturb your sleep.
• Unplug devices: If possible, unplug your devices before going to bed to avoid any light emissions. Alternatively, use smart power strips that automatically turn off electricity to your devices.
• Use a different alarm clock: If your phone is your alarm clock, consider switching to a traditional alarm clock. This will allow you to keep your phone out of the bedroom, reducing screen time and blue light exposure before bed.
• Adjust device settings: If you can't avoid having electronics in the bedroom, try to reduce their impact by turning down the brightness to the lowest setting and enabling 'night mode' if available. Also, turn off any notifications that might disturb your sleep.

Wear blue-light-blocking glasses

Blue light is everywhere and it can't be avoided. However, wearing blue-light-blocking glasses can help you battle the blue light beast.

Blue-light-blocking glasses are a powerful tool to help you take your sleep to a new dimension. They are a natural, easy-to-use sleep aid. Blue-light-blocking glasses filter blue light, which can reduce the impact it has on your sleep. They can be worn while on your phone before bed to help reduce the impact of the light from your phone on your sleep. They can also be worn during your shift to help with the impact of fluorescent lights on your sleeping pattern.

Blue-light-blocking glasses can be worn in the hours before bedtime to give your body's natural clock the signals it needs to prepare for sleep. This includes the natural production of melatonin, the sleep-promoting hormone. An independent study by SleepScore Labs showed that blue-light-blocking glasses resulted in significantly improved sleep, including an average of 33% increased sleepiness at bedtime, 11 minutes less time to fall asleep, and 24 minutes of reduced time awake during the night.

Blue-light-blocking glasses can also be worn during the day to protect your eyes from the blue light that can cause digital eye strain, leading to headaches, sore, dry eyes, and reduced productivity. Prolonged exposure to blue light can cause unwanted headaches, so wearing blue-light-blocking glasses during screen time can help reduce digital eye strain symptoms.

It is important to note that blue-light-blocking glasses should not be worn during the day if they are meant for nighttime use, as this will create a circadian mismatch and will actually cause issues with sleep later in the evening.

Cover gaps under doors

Covering the gaps under doors is an effective way to block out light from entering a room. A rolled-up towel placed against the door gap is a simple solution to this problem. Alternatively, you could use a door draft stopper, which is a cylindrical object that is placed under the door to prevent light, sound, and drafts from entering a room. These can be purchased from many retailers, including Amazon, and are available in various materials, such as rubber, plastic, aluminium, and fabric.

If you are looking for a more permanent solution, you could consider installing weatherstripping. This involves attaching a strip of material, such as rubber or foam, to the door frame to create a seal. Weatherstripping can be purchased from hardware stores and is typically straightforward to install, requiring only basic tools such as a drill, measuring tape, and a screwdriver. It is important to note that weatherstripping may not completely block out light but will create a barrier against bugs and improve energy efficiency.

For an even more permanent solution, you could consider using caulk to fill in the gaps around the door frame. This will create a tight seal that will block out light and prevent bugs from entering. However, keep in mind that caulk can be messy and may be difficult to remove if you ever need to replace the door.

Install blackout curtains

Blackout curtains are a popular choice for those wanting to block out daylight and get some sleep. Here is a guide on how to install them:

Step 1: Choosing the Right Curtains

First, you need to select the right curtains. Blackout curtains are usually thicker and multi-layered, with a special light-blocking lining. They come in a variety of colours and designs, so you can choose the ones that best suit your preferences and interior decor. When choosing the curtains, make sure they are 1 to 2 inches wider than your window frame on both sides to effectively block out the light.

Step 2: Preparing the Curtains

Before hanging your new curtains, check if they need to be ironed or steamed. You want them to look neat and presentable when installed. Also, don't forget to open the packaging and remove any tags or labels.

Step 3: Installing the Curtain Rod

Now it's time to install the curtain rod. Mark the centre point of the window frame at the desired height, then use a drill to make holes for the brackets. Screw the brackets into place, ensuring they are level and secure. If you're using an existing curtain rod, you may be able to skip this step.

Step 4: Hanging the Curtains

Attach the curtains to the rod according to the specific type of heading you have. Common headings include pencil pleat, eyelet, or tab top. Make sure the curtains are evenly distributed along the rod and that any folds or pleats are facing the correct way.

Step 5: Final Adjustments

Once the curtains are hung, adjust them to ensure they cover the window effectively. Close them and check for any light leaks around the edges. If necessary, adjust the curtain rod or use tiebacks to pull the curtains tighter against the wall. You can also consider adding an extra layer of fabric to the sides of the curtains for an even darker room.

Additional Tips:

• If you want to block out as much light as possible, consider combining your blackout curtains with blinds or shades.
• For an extra cosy touch, opt for thermal or insulated curtains, which will help regulate the temperature in addition to blocking light.
• If you don't want to purchase new curtains, you can buy blackout liners to add to your existing curtains. These liners are designed to minimise the amount of light entering the room.
• For an inexpensive and temporary solution, you can use aluminium foil or cardboard to cover your windows, although this may not be as aesthetically pleasing.

Frequently asked questions