How Blackout Curtains Improve Sleep Quality and Health?

The alarm rings, you hit snooze multiple times, and then finally manage to drag yourself out of bed feeling exhausted. Sounds familiar? You aren’t alone! If you aren’t getting quality sleep, you’re going to wake up more tired than when you went to sleep, and this can quickly turn into a downward spiral that affects your life. 

The culprit might be closer than you think—your sleep environment!  And there’s a surprisingly easy solution that could transform your mornings: blackout curtains. Blackout curtains are more than just stylish window treatments—they offer a range of benefits that can significantly improve your sleep quality. 

In this guide, we’ll delve into the science behind sleep and explore how blackout curtains can help you achieve a deeper, more restful sleep. We’ll also provide tips on choosing the right blackout curtains for your needs and creating a sleep-supportive bedroom environment. No more tired mornings, here’s how to get the sleep you need! 

Understanding Blackout Curtains and Their Purpose

Blackout curtains offer a range of health benefits that go far beyond just blocking light! Here’s how swapping out your drapes for a blackout version can help you achieve a restful night’s sleep and wake up feeling energised.

• There’s a reason why we feel sleepy when the sun goes down. Our bodies produce a hormone called melatonin, which is crucial for regulating sleep cycles, and this happens only in the absence of light. Blackout curtains create an environment that’s almost pitch black, allowing your body to produce optimal levels of melatonin for deeper, more restorative sleep.
• Our sleep-wake patterns are set in motion by our in-built circadian rhythms, and exposure to sunlight helps regulate this cycle. This is the reason why we naturally wind down our energy levels when the sun goes down, getting ready for a good night’s sleep! Those who work the night shift will do well to block out the sunlight during the day with blackout blinds, resetting their internal clocks to promote healthy sleep patterns.
• Deeper sleep translates directly to increased energy levels. When you’re well-rested, you’ll wake up feeling refreshed and ready to tackle the day. It’s as simple as that! Any bright light coming in through the windows—from a streetlight, perhaps—would disrupt your quality of sleep, even if you’re not aware of it. Blackout blinds help to create the perfect environment that’s conducive to a relaxing sleep.

Importance of Sleep Quality for Overall Health

Never underestimate the importance of a restful sleep for your overall health! It isn’t just about feeling rested—it’s very important for your physical and mental health. Most of us need between 7-9 hours of nightly shut-eye, but we often fall short, often with disastrous consequences.

For starters, if you’re a sleep-deprived individual, you will tend to make more mistakes and struggle with focus and productivity. Chronic sleep loss is linked to an increased risk of heart disease and high blood pressure—something you really don’t want! 

What’s more, sleeping less lowers your levels of immunity, which leads to all sorts of diseases. You’ll also find it harder to manage your emotions and get stressed all too easily.

Sounds awful? There’s more! Sleep deprivation disrupts hormones that regulate hunger, making you crave unhealthy foods and potentially leading to weight gain. So if you’re trying to lose weight, start sleeping better!

So if you hadn’t realised, a good 8 hours of shut-eye is more than just rest, it’s essential for your body and mind wellness! Ditch the late-night screen time, and prioritise your sleep. Try to create a relaxing bedtime routine that winds you down and prepares you for restful sleep. Read a book, take a warm bath, or practice some calming stretches. You’ll be setting yourself up for success in all areas of your life!

Benefits of Using Blackout Curtains

We’ve already established how blackout curtains can help to reset your sleep cycle, allowing you to get a restful sleep. And we also know how important sleep is to your overall health and wellness!

But these curtains come with some bonus benefits beyond sleep and good health! 

• They add privacy: Especially if you’re on the ground floor, or you have windows that look into your home, privacy could be a concern. Blackout curtains create a solid visual barrier, adding an extra layer of privacy in your home, especially at night.
• They muffle the noise: Blackout curtains are typically made with thicker materials that can help to reduce outside noise, creating a quieter and more peaceful indoor space. If you are disturbed by street noises—or you have neighbours who love to party—this is an added advantage.
• They protect the furniture: By blocking sunlight, blackout curtains can help prevent fading and UV damage to your furniture, textiles and artwork.
• They help with light sensitivity: If you’re someone who has light sensitivity, even a sliver of harsh light could give you a migraine. These curtains offer a total darkness solution that gives you much-needed relief.

Choosing the Right Blackout Curtains

If you’ve decided that blackout is the way to go, how will you go about choosing the perfect set of curtains? Here are the factors that you must consider.

• Thickness: The main intent of your curtains is to block the light, so the material you choose should be thick enough, or opaque enough. Look for thick curtains with a high opacity rating (typically between 85-100%) for the most effect. You can explore double-layered curtains as well—sheers for the daytime, and darker ones for the night.
• Fabric: Some popular choices are polyester, velvet or suede. Cotton and its derivatives tend to let in the light, so may not be a suitable choice. You can also have a blackout lining attached to any fabric, which allows you to explore a wider variety of materials and designs.
• Noise-reduction: While they aren’t completely soundproof, some blackout curtains are made with noise-dampening materials that can help reduce outside noise for a quieter sleep environment.
• Colours and patterns: Choose light blocking curtains that will blend well with the rest of your décor, whether it’s sleek and minimalist, quietly traditional or vibrant boho-style!
• Size: Measure your windows carefully to ensure proper fit. Consider the hanging style (pleated, Roman blinds, or eyelet curtains) and decide if you need to add tiebacks. Floor-to-ceiling curtains will create the illusion of greater height. Select curtains that extend beyond the window frame on both sides for maximum blockage.
• Maintenance: Check the care instructions for the curtains to ensure they are easy to maintain. If the curtains are lightweight and washable at home, you can save time and effort when it comes to cleaning.

Blackout Drapes for the Living Room

Your living room has different needs from the bedroom; here, you may be looking at installing blackout curtains only if you wish to watch movies without getting distracted by light reflections from outside. If privacy is a concern, you can consider blackout curtains for the living room with a sheer overlay that allows some light to pass through while maintaining privacy.

You can also opt for lower light blocking levels, as your living room may not require complete darkness. Choose darkening curtains that add privacy, while filtering in some natural light during the day.

Blackout Curtains for Your Bedroom

In the bedroom, you could choose blackout curtains with a high thread count or blackout lining to ensure total darkness for optimal sleep. For noisy environments, consider thicker bedroom curtains with noise-dampening properties for a quieter sleep experience. Darker colours are also conducive to a better sleeping experience.

Tips for Maximising the Benefits of Blackout Curtains

To make the most of your blackout curtains, they must be installed right. Keep these tips in mind:

• Your darkening curtain should always be hung a few inches outside the window frame, so that no light slips in through the sides. Also take the length of the curtain till the floor, and hang the curtain a couple of inches above the top of the window. Floor-to-ceiling, and wall-to-wall works best.
• For the best effect, combine room darkening curtains with blackout liners. This creates a thicker barrier against light.
• Even the best light-blocking curtains might have tiny light gaps around seams or where the curtain meets the wall. If even this little bit of light is a problem for you, use Velcro along the edges and top of the curtains, attached to the window frame, to create a light-tight seal!
• This may seem obvious, but close the curtains properly! Make sure they fall neatly, aren’t snagged anywhere, and don’t leave any gaps where light can enter.
• Try to minimise other light sources in the room. The blue light emitted from electronic devices can suppress melatonin production, the hormone that regulates sleep. Digital clocks, any lights on your computer screens or TV, or even a gap below the bedroom or bathroom doors can also prove distracting.

An important note: In the end, if you end up watching TV in bed, reading your Kindle, or playing Candy Crush on your phone till you fall asleep, all the blackout curtains in the world will not help you get a good night’s rest! Minimising screen time is very important as well, so ensure that you switch off all screens at least an hour before bedtime. A bedtime ritual that is comforting, like drinking warm cocoa, a slow walk to dial down your day, or a warm bath could also help you to fall asleep easily.

Wrapping Up

Healthy sleep habits and the right bedroom environment will go a long way toward creating wellness in your life. Blackout curtains are just one piece of the puzzle! To transform your bedroom into a soothing and restful space— one that inspires tranquillity and rest—you should make your bedroom a reflection of you! Invest in comfortable bedding, choose peaceful colours, and add your own special touches.

Looking for design help? If you’d like assistance creating your dream bedroom, HomeLane is at hand! Give us a call, and set up a free consult with our experienced design team. We’ll do all we can to craft the home décor of your dreams, at prices you’re sure to love!

FAQs

1. Are blackout curtains suitable for all types of windows?

Blackout curtains work well for most standard rectangular windows. However, for different shapes of windows like arched windows, skylights, or bay windows, customisation might be needed. Some manufacturers offer custom-sized blackout curtains, or you could consider tracks or blinds specifically designed for these window shapes.

2. How can I tell if my blackout curtains are high quality?

High-quality blackout curtains should offer a good balance of light blocking, fabric feel, and functionality. Choose thick curtain material with an opacity rating of 85% or above. Heavier and thicker fabrics generally offer better light blocking and noise reduction.

You can also add a blackout lining to any curtain for opacity, without sacrificing the aesthetics of your room. Look to see if the seams are finished neatly and the curtains hang well.

3. Can blackout curtains completely block out all light?

Even the best blackout curtains might not achieve 100% light blockage. Some slivers of light might seep in around the edges or through stitching holes. For the most complete darkness, consider installing a curtain rod that extends beyond the window frame, and also add blackout liners to the curtain material.

4. Are drapes and curtains the same thing?

Blackout drapes and curtains are similar, but not exactly the same. Drapes are primarily decorative window coverings made from various fabrics like cotton, linen, or velvet. They offer little to no light blocking. Blackout curtains, on the other hand, are specifically designed to block light and often have a light-blocking lining or backing. They can be made from various fabrics but prioritise functionality over aesthetics. So, while blackout curtains can be decorative, their primary purpose is light blocking.