Updated August 2025: Many people find it challenging to achieve truly restful sleep, especially when unwanted light seeps into the bedroom. Whether it’s the glow from streetlights, early morning sun, or even electronics, light exposure can disrupt your body’s natural rhythms. Blackout window treatments offer a stylish and highly effective way to block out these disturbances, helping you create a peaceful, sleep-friendly environment. Discover how these solutions can transform your nightly rest and elevate your bedroom’s design.
Why is Sleep Important?
Your sleep performance not only impacts your physical health, but also your mental health. In their 2023 annual Sleep in America® Poll, the National Sleep Foundation found the following links to people’s sleep and mental health:
- Almost 7 in 10 adults (65%) who are dissatisfied with their sleep experience mild or greater levels of depressive symptoms.
- Over 90% of adults who engage in high levels of healthy sleep behaviors, including the basics of NSF’s Best Slept Self®, have both good sleep health and report no significant depressive symptoms.
How Blackout Shades Improve Sleep Quality and Block Light for Better Sleep
Light exposure plays a significant role in regulating your circadian rhythm, the internal clock that tells your body when to sleep and wake. Melatonin controls your circadian rhythm, and when it’s suppressed, you may fall asleep more slowly and spend less time in restorative deep sleep.
Darkness is essential for restorative sleep. That’s why selecting blackout window treatments for better rest can make a meaningful difference in both sleep and long-term well-being. They are designed to eliminate external light sources, such as streetlights or early sunrises, and they can help daytime sleepers rest during the day.
Benefits of Blackout Shades for Sleep and Choosing the Best Blackout Shades for Bedroom
One of the main benefits of blackout shades for sleep is their ability to block out up to 98-99% of disruptive light, creating an optimal environment for rest. But the advantages don’t stop there. Here’s what you can expect when you add blackout window treatments to your bedroom:
- Improved sleep quality: By keeping your room dark, you can fall asleep faster and enjoy deeper, uninterrupted rest.
- Increased privacy: Blackout shades prevent anyone from seeing into your bedroom, giving you peace of mind.
- Energy efficiency: These shades help regulate room temperature by blocking heat in the summer and retaining warmth in the winter.
- Noise reduction: Thicker materials can help dampen outside sounds, making your bedroom even more tranquil.
When searching for the best blackout shades for bedroom spaces, consider these essential features:
- Material: Choose from vinyl, fabric, or cellular options. Each offers different levels of light control and insulation.
- Fit: Custom-fit shades ensure maximum coverage and effectiveness.
- Color trends: Earthy tones like linen, taupe, and soft gray, adding a sophisticated touch to your décor.
- Smart/motorized options: Motorized blackout shades offer convenience with app or voice control and scheduled automation.
Do Blackout Blinds Help You Sleep Better and Blackout Window Treatments for Better Rest
When comparing blackout blinds and blackout shades, it’s important to understand the differences in design and performance. Blackout shades, particularly roller and cellular shades, fit tightly within the window frame, providing a more complete blackout effect. Blackout blinds, while effective, may allow small amounts of light to seep through slats or gaps.
To choose the right blackout solution for your needs, follow these steps:
- Assess your room type: Bedrooms benefit most from blackout shades, while media rooms or nurseries may require additional layering.
- Measure your windows: Accurate measurements ensure a snug fit and optimal light blocking.
- Consider your sleep needs: If you’re highly sensitive to light, opt for custom-fit, motorized shades with additional drapery.
Blackout window treatments for better rest can transform your bedroom into a true sanctuary. If you’ve ever wondered, “Do blackout blinds help you sleep better?” the answer is yes, especially when you choose high-quality, well-fitted options. These treatments address common sleep challenges by minimizing light exposure and supporting deeper, more restorative rest.
Benefits of Blackout Curtains vs Shades
Blackout curtains vs shades — which is better for sleep? The short answer: both work, but the right choice depends on your space and style.
- Curtains often overlap walls and extend beyond windows, reducing light leak more comprehensively and providing better insulation.
- Shades, especially blackout roller or cellular styles, offer sleek operation and a more modern footprint. They work well when paired with fascia or side channels to minimize edge light leakage.
Both options provide sleep benefits, but the sleep benefits of blackout curtains vs shades depend on installation precision and layering techniques.
Maximize the Effectiveness of Blackout Shades
Have you been wondering where that last 1-2% of light is coming in? Currently, only our No-Drill Cordless Complete Blackout Cellulars are the only shades that block 100% of light. Typically, there’s a glow around the edges of the window covering, especially if you have an inside mount.
Here are a few ways you can block out even more light:
- Mount your window covering on the outside to prevent extra light from filtering in through the sides. You’ll want to add a couple inches to the width and height so it’s larger than the window opening. Check out our Measuring Guide for instructions.
- Layer curtains over your blinds to cover up the sides.
- For side-by-side windows, consider our two-shades-on-one-headrail options. There will still be a gap, but it will be smaller than putting two shades side by side on separate headrails.
- Add a cassette, or deco fascia, instead of having an exposed roll on a roller shade.
- Select a valance on roman shades so the fabric falls closer to the window.
- Inside-mounted cellular shades have about 1/8″ light gap on each side compared to rollers/sheers/duals which have 1/2″ – 3/4″ gap on each side.
10 More Tips For Better Sleep
While blackout shades are a powerful tool for improving sleep, combining them with other healthy habits can make your rest even better. Here are 10 tips to help you create the ultimate sleep-friendly environment:
- Stick to a consistent bedtime and wake-up time—even on weekends.
- Limit screen time before bed to reduce blue light exposure.
- Keep your bedroom cool and well-ventilated for optimal comfort.
- Use blackout curtains or an eye mask to block light for better sleep.
- Reduce noise with soft furnishings or a white noise machine.
- Choose calming décor in soothing colors and textures.
- Avoid caffeine and heavy meals close to bedtime.
- Establish a relaxing bedtime routine (reading, gentle stretching, or meditation).
- Keep electronics out of the bedroom to minimize distractions.
- Invest in a comfortable mattress and pillows for proper support.
Integrating blackout window treatments into your sleep improvement plan can make a noticeable difference, especially when paired with these lifestyle changes.
Shop Sleep-Friendly Window Treatments
Ready to experience the difference blackout shades can make? Explore the latest styles and order samples from SelectBlinds.com to find the perfect fit for your bedroom. With the right blackout window treatments, you’ll enjoy better sleep, enhanced privacy, and a more beautiful home.
If you have any questions about window coverings, chat with one of our Design Consultants at (888) 257-1840. They’re easy to talk to!
Disclaimer: This article is not professional, medical advice; It is for general information. Consult your physician before beginning any diet or fitness plan, or adopting any treatment for a health problem. If you’re still not getting proper sleep, it’s a good idea to talk with your healthcare provider, especially true if you are experiencing feelings of depression. For anyone experiencing suicidal thoughts, please seek care. Contact the Suicide and Crisis Lifeline by calling or texting 988.
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