Waking up at 3 a.m. to the glare of passing headlights or your neighbor’s porch light? You’re not imagining it—ambient light, even in small amounts, can have a serious impact on your sleep.
And while blackout curtains might seem like a simple solution, science shows they may be one of the most effective ways to protect your rest.
Let’s take a look at what’s really going on in your body—and how blackout curtains can help.
Why Darkness Matters for Deep Sleep
Light doesn’t just brighten a room—it communicates directly with your biology. Your body relies on light and darkness to maintain its circadian rhythm, the natural 24-hour cycle that governs when you feel sleepy or alert. According to the Sleep Foundation, exposure to even low levels of light during the night can interfere with melatonin production. This essential hormone helps your body transition into rest mode and plays a major role in maintaining healthy sleep patterns.
And it’s not just about falling asleep—light affects the quality of your sleep, too. A 2023 study published in Sleep Health found that individuals exposed to dim light while they slept had higher heart rates and less time in restorative, slow-wave sleep than those in completely dark environments. That’s the kind of deep sleep your brain and body need to repair and regenerate.
The Science Behind Blackout Curtains
Blackout curtains do more than make a room feel cozy. These thick, light-blocking panels are designed to keep external light out—whether that’s streetlights, moonlight, or an early sunrise—so your body can enter and stay in deeper stages of sleep.
By eliminating nighttime light exposure, blackout curtains help support your body’s melatonin production and circadian rhythm. In short, they create an environment that encourages better, more consistent rest.
If you’ve been struggling with light-related wakeups or a general sense of restlessness at night, blackout curtains could be the simplest (and most stylish) solution.
Bonus Benefits: More Than Just Darkness
While sleep is the main focus, blackout curtains bring a few unexpected perks to your space:
- Improved energy efficiency: These curtains help insulate your room, which can reduce heat loss during colder months and block heat during summer—meaning your HVAC system doesn’t have to work as hard.
- Noise reduction: The dense materials used in blackout curtains also muffle outside sounds. This added layer of quiet can be especially helpful if you live in a busy neighborhood or apartment building.
- Aesthetic appeal: Blackout curtains don’t have to feel bulky or utilitarian. When made from organic or natural materials, they add warmth, texture, and a finished feel to your bedroom—transforming it into a true sleep sanctuary.
Read more: How to Create a Sleep Sanctuary: 6 Tips For a Good Night’s Sleep
What to Look for in Non-Toxic Blackout Curtains
Not all blackout curtains are created equal. And just because something looks great doesn’t mean it’s doing your sleep—or your air quality—any favors. Many conventional options use synthetic coatings or foam backings that can off-gas VOCs (volatile organic compounds), which isn’t exactly the vibe when you’re trying to curate a healthy home.
If you’re in the market for blackout curtains that actually support your wellness goals, here’s what to keep in mind:
- Start with the fabric. Natural fibers like organic cotton, linen, hemp, or silk are your best bets. They’re breathable, better for the planet, and won’t off-gas the way petroleum-based fabrics might.
- Check for certifications. Labels like OEKO-TEX® Standard 100 mean the material has been tested for harmful substances—so you can breathe easier, literally.
- Steer clear of mystery linings. If a curtain boasts “foam backing” but doesn’t specify what it’s made of, that’s a red flag. Skip the synthetics and opt for thicker natural weaves or dual-layer panels that block light without the chemical extras.
- Less flash, more function. You don’t need glitzy finishes or complicated tech. A simple, heavy curtain in a darker shade can do the trick—especially when you double up with a liner for extra light control.
- Seek out transparency. Brands that are proud of their sourcing (like we are) will always share the details of where their products are being made and where their materials are coming from. Transparency is a great way to spot a curtain you’ll love—and feel good about every time you pull it closed.
We like to think of choosing blackout curtains the way we approach bedding: it’s not just about what looks good—it’s about what works in harmony with your health, your values, and your sleep. And if it just so happens to look beautiful, too? That’s a win-win(-win).
What About Light From Inside the Home?
It’s not just streetlights and passing cars—your indoor lighting may be keeping you up, too. Overhead bulbs, TVs left on in the background, and even glowing alarm clocks or chargers can all disrupt melatonin production.
The color and intensity of indoor light matter. Bright white or blue-toned bulbs (common in LED lights and screens) mimic daylight and can confuse your circadian rhythm into thinking it’s still daytime. That’s why it’s best to switch to warmer, amber-hued lighting at night. Better yet, consider using red bulbs in lamps or salt rock lights in bedrooms as red light has minimal impact on melatonin levels and may even help promote relaxation before sleep.
The Finishing Touches on Your Sleep Sanctuary
Blackout curtains are a powerful piece of the puzzle—but they work even better when paired with other supportive sleep practices and materials. We believe a well-rested night starts with intentional, holistic choices. Here’s how to round out your sleep routine:
- Opt for organic bedding – Your skin spends hours each night in close contact with your bedding, so it’s important to choose materials that are safe and breathable. All of our mattresses and bedding are made with GOTS-certified organic cotton and GOLS-certified latex. Rest easy knowing it’s better for your health and better for the planet.
- Establish a consistent sleep routine – Your body loves rhythm. Going to bed and waking up at the same time each day helps reinforce your natural sleep-wake cycle. One of the best habits you can build? Powering down screens at least an hour before bedtime. That gives your brain a chance to produce melatonin naturally, without interference from blue light.
- Set the mood with ambient light and temperature – Creating a low-light environment in the evening helps your body wind down. Try swapping out bright overheads for warm-toned bedside lamps. Keeping your room cool and quiet can also improve sleep onset and quality.
Read more: Sleep Tips from Founder of Hey, Sleepy Baby, Rachael Shepard-Ohta
Rest, Reimagined
We know that great sleep doesn’t happen by accident—it’s something you create with intention. Every choice you make about your bedroom, from what hangs in your windows to the sheets you tuck into at night, contributes to your overall well-being.
By embracing materials that are better for your body and the planet, like organic cotton and natural latex, and supporting your sleep with darkness, stillness, and routine, you’re building more than a beautiful bedroom. You’re building a foundation for health—physical, mental, and emotional.
So block the light. Lower the volume. Breathe deeper. And rest, knowing your space is supporting the kind of sleep you’ve always dreamed of.
Read more: Struggling To Sleep During Menopause? Here’s Why & What To Do
Have feedback on our story? Email [email protected] to let us know what you think!
Shop Pillows
The Essential Organic Pillow Collection
Gentle, breathable, non-toxic support.