How to Sleep Better in a Bright or Noisy Bedroom
Streetlights, early sunrises, traffic, and thin walls can wreck a night's sleep. You don't need a renovation: a few small changes can make a bedroom darker and quieter.
Step by step
1. Block light at the window
Blackout curtains that extend past the window frame stop most light. A curtain rod that wraps around to the wall seals the sides.
2. Cover small light sources
Chargers and electronics often have bright LEDs. Turn them away from the bed or cover them with light-blocking stickers.
3. Mask noise you can't stop
Steady sound like white or brown noise makes sudden noises less jarring. Keep the volume moderate.
4. Wear a mask if you share a room
A contoured sleep mask blocks light from a partner's reading lamp or phone without pressing on your eyes.
Choosing a sound machine? Read our guide to the best white noise machines for light sleepers.
Helpful finds
Blackout curtains
Thermal blackout curtains also help keep rooms cooler in summer. Measure width and length before ordering.
Check price on Amazon →White noise machine
Look for several sound options and continuous play rather than only a timer.
Check price on Amazon →Contoured sleep mask
Eye cups block light without pressure. Make sure the strap is adjustable.
Check price on Amazon →Light-blocking LED stickers
Cheap stickers that dim the glare from chargers, routers, and TVs.
See options on Amazon →Common questions
Is white noise safe to sleep with every night?
For most adults, yes, at a moderate volume. Keep the machine away from your head, and keep the volume low around babies.
Do blackout curtains really make a difference?
Yes, especially for shift workers and in summer. For the best results, choose curtains wider than the window and mount the rod above the frame.
Want more ideas? Browse all 90 everyday picks or read another guide.
The everyday shortlist90 practical picks. Less guesswork.Home, tech, kitchen, pets, travel and more, with what to check before you buy.See the picks →