✔️ Takeaway: making your room pitch black is one of the easiest ways to get more deep sleep and wake up better rested. It literally takes less than an hour to implement it, and the rewards you reap are out of proportionally good.
Estimated reading time: 6 minutes, 23 seconds.
Everytime I visit my parents, I sleep like a baby bear. I go to bed at 11PM and at 9AM in the morning I feel as if I’ve awoken from a long winter hibernation.
Why do I sleep so well there?
I asked myself the same question regularly when I wasn’t that interested in sleeping well.
Looking back, it’s incredibly obvious.
My parents live in the countryside, and there’s literally no light in my bedroom there.
Chances are you’ve heard about removing lights in your bedroom, but how important is it, really?
Let’s find out.
So is it really important that your room should be pitch black?
If you’re anything like me, you know you should be sleeping in a black room.
I’ve known for years that making your room black is the way to go for deeper sleep.
But the problem is that we don’t know HOW necessary it is.
It’s the main problem with looking for solutions on the internet.
You look up how to sleep better.
You get thrown a 100 tips at your plate. Now enjoy figuring out what you should focus on.
Improving your sleep is not rocket science. There are a couple of things that are incredibly important.
Plus there are some things that cost you an hour or less to set up… and bring you benefits for years to come.
Making your room PITCH BLACK is one of those things.
Let’s dig into history to find out how exactly this stuff works…
Let’s go back a couple thousand years
If we go back a couple thousand years, people lived with the sun. In the morning you would wake up when the sun came up. And at night, you’d stop what you were doing when the sun went down.
Humanity did have some artificial lightning in the form of fire. So in most societies you probably wouldn’t go to sleep right away after the sun went away. But since wood wasn’t always available, it’s a good guess people weren’t staying up till 2 at night. Unless you’d have guard duty.
Now go back 200 years
Now we go back 200 years. It is estimated that if you were living 200 years ago in a civilized area, you’d get approximately 9 hours of sleep.
Sure, there were more types of light, but still not nearly as much as today.
Things changed when the lightbulb was invented and light became more accessible everywhere. Now suddenly it seems like we’ve won the battle against the night.
Productivity goes up everywhere, and people get more time to chill at night. More time to read. More time to enjoy friends and family. More time to do things that are not conducive to good sleep.
Light fucks up your sleep
In the last couple of decades, things have become even worse as far as lightning is concerned. Now we’ve got a little screen with us at all times that emits light that blocks melatonin production: Smartphones. What this means is that when your eyes receptors get exposed to blue led lights, your brain gets the signal that it’s daytime.
This is bad news. Since your circadian rhythm depends on simple cues to know when it’s time to wake and be active – or sleep and slow down.
Therefore you need to be careful what you expose yourself to.
Getting your circadian rhythm back in order is a biggie for a lot of issues, but it’s too big to talk about in this post.
Unnatural light at night is a big one though.
So let’s assume you’re a body. You’re carefully regulated by light to know when to be active or not.
Hundred thousands of years of evolution shaped you in a way that when it’s dark…. You go into rest mode.
Now science comes along and creates artificial light.
It’s 11 PM and after a long day you’re tired. But the light in your house tells you that it’s still 6PM.
What to do? Should you be active or rest?
Now, if you’re young and are generally healthy, your sleep drive will win. But if you’re a little older, have sleeping issues, or just want to optimize your sleep… it’s a super easy win to get rid of all the light
That way you won’t confuse your body with mixed signals.
What happened to my deep sleep after I got rid of all the lights in my bedroom?
Recently I started measuring my sleep. To measure is to know, and it’s super interesting to see how much REM and deep sleep I get.
Before a little light used to enter my bedroom. I had black out curtains, but they were not completely blacking out all light.
This is a night how I’d sleep before.
Here’s a screenshot of how a regular night looks now:
This is not an isolated case. Can you see that I get more deep sleep? And a longer stretch in the beginning of the night?
Another benefit is that it’s easier to fall back asleep after an awakening.
You know that feeling when you wake up in the middle of the night, and there’s light coming in? You suddenly become aware of your environment and start thinking.
Without any light. E.g. pitch black, there isn’t anything to take your attention. So what I’ve noticed is that it’s much easier to quickly fall asleep again after these short awakenings.
Your mileage may vary, but if it’s something you struggle with… it might just be an incredibly easy solution for it 😉
Extra benefit: apart from more deep sleep, I also noticed it was much easier to fall asleep again after short awakenings at night.
Go on a pitch black adventure quest
So how do you go on a quest to make your room super dark? There are 3 simple steps. First you need to get rid of the electronics, then install dark curtains and finally do a check for the remaining light sources.
Led lights emit the most wakeful type on the light spectrum. Especially if it’s white or blue. But others also need to go.
Take a good look around your room and make a list of how much electronics you see.
Best time to do this is when it’s dark, as you see them better.
Here’s a short list of common electronics:
- Phone charger
- Tablet charger
- Music box
You really don’t need any of these electronics in your bedroom. Better to get them all out in your living room.
Extra benefit: the less electronics you have in your bedroom, the less chance they will distract you from your sleep. Less light + less distraction = double whammy of better sleep.
Upgrade with pitch black curtains
The main source of light in bedrooms is street light. Especially if you live in a city, chances are you’ve got quite the influx of light.
It’s also easy to fix. Most furniture or DIY stores sell super black curtains. Otherwise, you can also buy them online.
I’m sure they can be found crazy expensive, but I’ve had great results from regular cheap ones. Around $50 if I remember correctly. And taking into account how costly sleep deprivation is, NOT getting black out curtains is more expensive than buying them.
Say you invest $50 in black out curtains.
As a results you get 10 to 20 minutes per night more deep sleep. Now you feel more rested in the morning.
This makes you more clear minded at work. And you get a couple of small things done more every single day.
After half a year, your boss notices you’re getting more done than your colleagues.
Someone higher up is leaving, and now there’s space for someone up and coming.
The position pays $10.000 more per year, and your boss picks you.
That’s an increase of 20000% on your original investment of $50.
Talk about a high ROY investment in your sleep 😉
Anyway, the point is to illustrate that it’s a little thing to do, but can actually have a big impact on your life.
Good sleep is just a matter of doing a lot of little things correctly, and having a dark room is one of them.
Install black out curtains. You won’t regret it.
Extra benefit: installing black out curtains will make it easier to get enough sleep in summer. When the suns comes up at 5 in the morning, you won’t be woken up.
Slay the remaining light sources
Now your room should be much darker already. But. Chances are that there’s still a lot of remaining light.
After I installed black out curtains, there was still a lot of light coming around the curtains. Sure they worked. Only, they didn’t cover all the light entrances.
So I took an old plaid and covered the light coming from the top.
My girlfriend had to laugh a lot when she saw this solution. She enjoys everything being beautiful and nicely organized, but I haven’t heard her complain either. Point is, good sleep is more important.
You might find some other places where there’s still light. See if you can remove it. Or otherwise hide it by putting a towel on it.
Extra benefit: you get to practice your creativity 😉
Alright that was it. Go take 20 minutes today and remove all your electronics from your bedroom. After that order black out curtains. When they arrive, install them and see if there’s any light remaining.
Go and remove that. Or put a towel over it.
If you’ve never slept in a completely dark room before, you’re going to be in for a cool experience.
It maybe a bit weird at first, but it will definitely help you sleep better.
Going to bed feels even more natural to me now, and I just feel calmer in bed. I also fall asleep faster.
Removing light is one of the few things you can do to improve your sleep massively that only take about an hour maximum to implement. You’d be a fool not to take advantage of this simple method 😉