Install blackout curtains or use a sleep mask

What to Do

Block all ambient light in your bedroom using blackout curtains, blackout blinds, or a contoured sleep mask. Cover or remove any LED indicator lights on electronics.

Why It Works

Even dim light during sleep fragments sleep architecture and can increase next-day insulin resistance. Light entering through closed eyelids suppresses melatonin and signals the brain toward wakefulness. Complete darkness allows uninterrupted progression through sleep cycles.

Tips

• Blackout curtains are essential for shift workers and anyone with streetlights or early sunrise
• Contoured sleep masks (with eye cups) are more comfortable than flat masks and don't press on eyelids
• Cover router lights, alarm clock displays, and charging LEDs with electrical tape
• Even a hallway light under the door can be disruptive — use a draft stopper