For deep, restful sleep, turn out all the lights
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It’s Day 6 of Sleep Week! Follow Reviewed experts’ smart picks on how to get better rest.
Do you find yourself tossing and turning as you try to fall asleep because of the glow of streetlights peeking through your curtains, or from the intermittent glare of car headlights outside your window? Does the morning sunlight wake you before your alarm? You're not alone: Light can be a serious sleep disrupter. But don't fret: Try these ways to make your space darker to ensure a good night’s rest.
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How does light affect your sleep?
Light plays a critical role in human sleep cycles. Some aspects of the part it plays are good: Getting adequate sunlight in your system when you wake up can help energize you for the day ahead. The CDC recommends sitting in a brightly lit area if you struggle with waking up early.
But ambient light at night can throw off your circadian rhythm, keeping you awake past your bedtime. You should try and dim your lights for two hours before you want to sleep, according to the CDC. Similarly, you should keep them dim if you have to get up in the night for a glass of water, or to use the bathroom. If your lights don’t have a dimmer switch, the CDC suggests wearing sunglasses.
But sleeping in sunglasses is far from the ideal situation. What else could you do?
Consider a curtain upgrade
One solution is buying blackout curtains, which are extra thick and block out virtually all outside light. In addition to helping you sleep more peacefully at night, blackout curtains are perfect for daytime naps. The thickness of the material can even improve the insulation of your windows. You can purchase affordable blackout curtains at a number of retailers, including Bed Bath & Beyond and Home Depot.
Invest in a sleep mask
Another surefire way to block light is by wearing a sleep mask. This is a great option if you travel a lot or if you share your room with someone who likes to wake up to natural light in the morning. You can choose two main types of sleep masks: standard ones that lie flat across your face and contoured ones that leave a pocket over each of your eyes to alleviate pressure on your eyeballs.
Whichever style you prefer, you got plenty of options. Here at Reviewed, we particularly like Alaska Bear’s silk sleep mask. It’s comfortable, adjustable and reasonably priced. If you want a contoured mask that is extremely light tight, consider MZOO’s cupped eye mask. It is made of comfortable foam that blocks out light without putting too much pressure on your skin.
Want more tips on catching better zzz’s? Check out the rest of our Sleep Week coverage.
- Day 1: Give your mattress a checkup
- Day 2: Make room on your nightstand for an alarm clock
- Day 3: How to set the perfect temperature for a good night's rest
- Day 4: How to know when your pillow needs an upgrade
- Day 5: Meditation can put you on the path toward better sleep—here's how to get started
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