How to Reduce Light Pollution in Bedrooms

Darkness signals to your body that it's time for sleep. In apartments, achieving true darkness can be challenging—street lights, building lights, hallway glow, and electronic indicators all contribute to unwanted illumination. Here's how to create the darkness your bedroom needs.

Why Darkness Matters

Light affects your body's readiness for sleep. Even small amounts of light can:

• Delay your natural sleep timing
• Reduce sleep depth
• Cause more frequent wake-ups
• Make falling back asleep harder

The goal isn't absolute darkness (unless that's comfortable for you), but reducing light to levels that don't interfere with sleep.

External Light Sources

Street and Building Lights

Light coming through windows is often the biggest challenge in apartments:

• Street lights directly outside
• Neighboring building lights
• Security lights and parking lot lights
• Signage and commercial lighting

Window Solutions

• Blackout curtains: Thick, lined curtains designed to block light. Most effective when they extend beyond the window frame and reach the floor.
• Blackout shades: Roller shades with light-blocking material. Can be combined with curtains.
• Blackout blinds: Look for models designed to minimize light gaps at edges.
• Window film: Adhesive film that darkens windows. Various opacity levels available.

Maximizing Effectiveness

• Extend curtains 4-6 inches beyond the window frame on each side
• Let curtains touch or nearly touch the floor
• Use curtain rods that curve back to the wall at the ends
• Consider magnetic strips to seal curtain edges

Internal Light Sources

Electronic Indicators

Modern devices often have LED indicator lights that stay on constantly:

• Phone charging indicators
• Laptop power lights
• Smoke detector LEDs
• Router and modem lights
• Power strip indicators
• Appliance standby lights

Covering LED Lights

• Electrical tape: Simple and effective for most LEDs
• LED dimming stickers: Designed specifically for this purpose
• Strategically placed items: Position furniture or objects to block light
• Remove devices: Move electronics out of the bedroom when possible

Light from Other Rooms

• Door gaps: Use a door draft stopper to block light under doors
• Hallway light: If you can't control hallway lighting, focus on sealing gaps
• Bathroom light: Use a dim nightlight instead of bright overhead when needed

Sleep Masks

When Masks Make Sense

Sleep masks provide personal darkness regardless of room conditions:

• When you can't fully darken the room
• If a partner needs light you don't want
• For daytime sleeping (shift workers)
• While traveling

Choosing a Mask

• Fit: Should sit comfortably without pressure on eyes
• Material: Breathable fabric for comfort
• Coverage: Should block light around edges
• Adjustability: Adjustable strap for secure but comfortable fit

Evening Light Management

Before Bed

Gradually reducing light exposure helps prepare for sleep:

• Dim room lights in the hour or two before bed
• Avoid bright overhead lighting; use lamps instead
• Reduce screen brightness on devices
• Consider warm-colored bulbs for evening use

Screen Habits

• Enable night mode on phones and computers
• Reduce screen time in the last hour before bed
• If using screens, keep them at low brightness
• Position screens so they don't shine toward the bed