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Do curtains affect sleep?

Curtains can have an impact on both the quality and quantity of sleep by controlling light and creating an environment conducive to healthy sleep patterns. Selecting the right curtains plays an important role in sleep optimization.

Do curtains affect sleep?

How curtains affect sleep

Curtains primarily influence sleep by regulating light in the bedroom. Light directly impacts melatonin production, body temperature, and circadian rhythms – the body’s internal clock.

Light control

  • Exposure to light before bedtime can disrupt melatonin release and delay sleep onset
  • Light entering the room during sleep can lead to more shallow and fragmented sleep
  • Blackout curtains eliminate ambient light for uninterrupted sleep cycles
  • Light-blocking curtains filter some external light to allow gradual waking up

Temperature regulation

  • Curtain insulation properties keep bedrooms warmer in winter/colder in summer
  • Better temperature control prevents sleep disruptions from getting too hot/cold
  • Thermal blackout curtains provide maximum insulation and darkness

Noise reduction

  • Thick curtain fabrics muffle outside noises from traffic, people, animals etc
  • Soundproof curtains eliminate noises for uninterrupted sleep


  • Opaque curtains prevent visual distractions within the bedroom
  • Increased privacy aids relaxation necessary for sleep

Properly designed curtains provide control over sleep-disrupting factors in the external environment.

Curtain features for better sleep

Selecting curtains with appropriate design, material, and hanging can transform bedrooms into sleep-optimized spaces.

Blackout vs light-blocking curtains

  • Blackout curtains completely block outside light for maximum darkness
  • Light-blocking curtains filter some light for a more natural wake-up

Blackout curtains suit night shift workers and those sensitive to light. Light-blocking curtains work well for early risers.

Curtain linings

Curtains with blackout linings provide extra light blocking and insulation. For colder climates, thermal linings add warmth.

Curtain fabric

  • Natural fabrics like cotton provide breathability and noise absorption
  • Polyester blends add room darkening, wrinkle resistance, and durability
  • Microfiber filtering prevents outside noise and light disruption

Fabric density influences light blocking capabilities and noise isolation.

Curtain hanging

Proper hanging with extended leading edges fully seals edges for room darkening. Overlapping curtains boosts light blocking. High ceiling hanging maximizes window coverage.

Best curtain solutions for better sleep

The optimal curtains for your bedroom depend on external conditions, sleeping habits, and personal preferences.

Blackout curtains

Blackout curtains completely eliminate outside light, making them ideal for shift workers, sensitive sleepers, and those prone to insomnia.

Recommended blackout curtains:

  • NICETOWN Blackout Curtains – 3 pass-through layers to block light
  • Deconovo Room Darkening Curtains – Thermal insulated for temperature regulation
  • H.VERSAILTEX Premium Noise Reducing Curtains – Soft microfiber for noise absorption

Light-filtering curtains

Light-filtering curtains moderate external light levels for gradual, natural wake-ups. These are suitable for early risers and dawn-simulation therapy.

Recommended light-filtering curtains:

  • NICETOWN Grommet Light-Filtering Curtains – Soft, noise-reducing microfiber
  • HLC.ME Light-Blocking Insulated Curtains – Energy efficient all year round
  • PHINIX Textured Linen Curtain Panels – Natural fabric texture for light diffusion

Soundproof curtains

Soundproof curtains prevent unwanted noise disturbance for uninterrupted, quality sleep. Ideal for noisy environments near traffic, animals, machinery etc.

Recommended soundproof curtains:

  • HOMACA Triple Layer Noise Reducing Thermal Insulated Curtains – Maximum noise blocking
  • NICETOWN Soundproof Curtains – Noise absorbing and light blocking
  • KEETTHASA Sound Dampening Blackout Curtains – Heavy duty for industrial noise environments


Curtains play a critical yet underappreciated role in providing an optimized environment for healthy sleep patterns. Selecting curtains with proper light blocking, noise cancellation, temperature control and general comfort encourages better sleep quantity and quality. Evaluating external factors along with sleeping habits and preferences assists in choosing the best curtains for your needs. Strategically designed, high quality curtains can truly transform bedrooms into sleep sanctuaries.

Frequently Asked Questions

  1. What fabric is best for curtains to improve sleep?
    Natural breathable fabrics like cotton provide noise dampening while blended fabrics like polyester-cotton add blackout capabilities. Avoid shiny or slick fabrics that may make noise.

  2. Should blackout curtains touch the floor?
    Yes, blackout curtains work best when extending to the floor to prevent light seeping from under curtains while overlapping edges fully seals light.

  3. How do you make a room completely dark for sleep?
    Blackout curtains, with their full room coverage, light-blocking multilayers and sealed edges offers the best way to eliminate all external light for uninterrupted darkness.

  4. Where should curtains sit above the window?
    Curtains should extend well past the top of the window, at least 6 inches above for sufficient light blocking with high ceiling hangs ideal for floor-length curtains.

  5. Can curtains reduce outside noise?
    Thick curtain fabrics, especially layered and noise-absorbing materials like velvet and linen, muffle outside noises. Soundproof curtains with noise-blocking linings maximize noise reduction.

  6. Do blackout curtains affect temperature?
    Blackout curtains regulate temperature by providing insulation, trapping cool/warm air. Thermal blackout curtains with special heat/cold reflective linings further control temperature.

  7. Can blackout curtains cause depression?
    While unlikely the sole cause, lack of natural light exposure from extensive use of fully blackout curtains can negatively impact mood and exacerbate seasonal affective disorder symptoms.

  8. Are blackout curtains safe for babies?
    Blackout curtains are generally safe if they meet government safety standards. Ensure all openings are secured against entanglement and monitor for any breathing issues.

  9. Do blackout curtains need a liner?
    Liners boost light blocking and insulation but are not necessary. Blackout curtains often have built-in linings or light blocking layers instead of separate liners.

  10. Can blackout curtains go in the washing machine?
    Washing depends on the fabric. Many are machine washable if on delicate settings while dry cleaning is best for thicker layered panels. Refer to label instructions.

  11. Are blackout curtains hotter in summer?
    Yes, the heat insulating properties help block summer heat from entering but also keeps warm air trapped inside. Thermal control curtains specifically regulate temperature.

  12. Where should curtain rod sit above window?
    Curtain rods should sit 3-4 inches above the window trim to allow sufficient height for hanging curtains. Extending past window edges boosts light blocking.

  13. What is the point of a curtain liner?
    Liners add extra light blocking, insulation, and noise dampening. Blackout liners prevent light seeping through stitching holes while thermal liners further regulate temperature.

  14. Does curtain length make a room look taller?
    Yes, full length floor curtains draw eyes downwards giving illusion of height. Setting rods higher and extending past window trim also maximizes presence for taller appearance.

  15. What color curtains make a room look bigger?
    Light colored curtains, especially in soft neutral white and beige shades, reflect natural light making spaces appear more open and expansive.

  16. How do I choose the right curtains?
    Consider light control needs, noise levels, window sizes/placements, privacy needs and decorative style. Evaluate conditions during sleep hours and match specs to your unique environment.

  17. Where should curtains fall relative to windows?
    Curtains should overlap windows by at least 2-3 inches on all sides for complete coverage. Falling below the window sill and puddling at floor level gives full light sealing.

  18. How wide should curtains be?
    For full coverage, curtains should be 1.5 to 3 times wider than window’s width. This allows proper hanging, effective sealing and layering overlaps.

  19. Can curtains match wall color?
    Yes, matching curtain colors to walls or coordinated shades gives a seamless integrated look. Contrast trims prevents blending into walls.

  20. Do blackout curtains work with string lights?
    Blackout curtains effectively block external light from windows, but not interior light sources like string lights. Turn off string lights at bedtime or place blackout curtains between beds and light sources.

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