Does a dark room help you sleep better?

Yes. Sleep Foundation says it is best to sleep in as much darkness as possible. Light slows or halts melatonin, the hormone your body makes in response to darkness, and closing your eyes is not enough to block it. A dark room supports deeper, less interrupted sleep.

Daylight can reach up to 10,000 lux, while typical office lighting is about 500 lux, so even modest evening light is a real signal to your brain. Blue light from screens has a particularly strong effect on melatonin.

Practical fixes: use blackout curtains to block most outside light, or an eye mask if you cannot get the room fully dark. Cover or remove glowing electronics. Use dim, warm lighting while you get ready for bed and cut back on devices for the last couple of hours. If you need to get up at night, a motion-activated or low-level light is better than the overhead light.

Everyone is different, and some people prefer a very dim night light. If you still sleep poorly in a dark room, talk to your doctor.

Source: Sleep Foundation - Light and Sleep: Effects on Sleep Quality

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