Do Blackout Curtains Really Make a Difference for Baby Sleep?

Aug 5

When you’re piecing together the perfect sleep setup for your baby, you’ll probably come across lots of gear options—sound machines, swaddles, bassinets, sleep sacks, pacifiers… and blackout curtains. But do blackout curtains really make a difference, or are they just another expensive nursery add-on?

As a pediatric sleep consultant, I can confidently say: yes—they do make a difference. And not just a little one. In many cases, blackout curtains can be the quiet, unassuming heroes of better baby sleep.

Let’s unpack why.

Light Is One of the Strongest Sleep Disruptors

Babies, like adults, are biologically wired to respond to light. Light tells the brain that it's time to wake up and be alert. Darkness tells the brain it’s time to rest and calm down. This internal clock is called the circadian rhythm, and it begins developing in babies around 8–12 weeks of age.

Here’s the key: babies are especially sensitive to light because their sleep cycles are shorter and lighter. Even a tiny bit of light—sunrise creeping in at 5:30 AM or light leaking through at nap time—can cause early waking, short naps, or trouble falling asleep.

Benefits of Blackout Curtains for Baby Sleep

1. Longer, More Restful Naps

A pitch-black sleep environment mimics nighttime, even during the day. This helps babies nap longer and prevents the brain from being tricked into thinking it’s time to wake up.

2. Reduced Early Morning Wakings

If your baby is waking up at 5:00 AM or earlier and refusing to go back to sleep, light peeking through the windows might be the culprit. True blackout curtains can delay that morning wake-up to a more reasonable hour.

3. Easier Bedtime Transitions (Especially in Summer)

It’s hard to convince a toddler to go to bed when the sun’s still shining. Blackout curtains help cue the body and mind that bedtime is approaching, regardless of what’s happening outside.

4. Better Sleep During Daylight Saving Time or Travel

Whether you’re traveling or adjusting to daylight saving time, blackout curtains help keep your baby’s sleep environment consistent no matter the season or location.

Not All Blackout Curtains Are Created Equal

Here’s what many parents don’t realize: most curtains labeled “blackout” aren’t fully blackout. They might dim the light, but don’t block it out completely. For truly dark results, you want to aim for a 10/10 darkness rating—where you can’t see your hand in front of your face.

Features of Effective Blackout Solutions:

Thick, multilayered fabric or vinyl backing
Coverage that extends past the window edges (to avoid side light leaks)
Velcro or suction options to seal light gaps
Portable travel options for vacations and visits

What to Do When Blackout Curtains Aren’t an Option

Not every sleep space is blackout-curtain friendly. Whether your baby is room-sharing, you’re renting, traveling, or working with oddly shaped windows, traditional curtain setups might not work. But don’t worry—there are still excellent ways to keep things dark:

Use a Blackout Sleep Pod

A blackout pod (like the SlumberPod) is a portable, breathable canopy that fits over a pack-and-play or travel crib. It blocks out nearly all light and creates a cozy, private environment for baby sleep—no matter where you are.

Why families love it:

Ideal for travel, room sharing, or bright bedrooms
Creates darkness without needing to touch the windows
Lets parents move around the room with lights on while baby sleeps

Try Non-Permanent Blackout Solutions

If you can’t install curtains, you can still darken the room with:

Suction-cup blackout panels (like Sleepout shades)
Blackout cling film for windows
Tension rods with blackout fabric for rental-friendly setups
DIY hacks like black trash bags, cardboard, or foam boards (yes, they work!)

These options are easy to set up, affordable, and surprisingly effective.

For Car Naps & On-the-Go Sleep

Even naps in the car can benefit from reduced light:

Use car window shades to dim sunlight
Try breathable car seat covers (with supervision) to reduce stimulation

Won’t Darkness During the Day Confuse My Baby?

This is a common concern—but rest assured, dark naps won’t mess up your baby’s sense of day and night. As long as your baby gets lots of natural light during wake windows—through outdoor play or natural sunlight in the play space—their circadian rhythm will develop beautifully.

During sleep? Go dark. Full cave mode.

Final Verdict: Yes, Blackout Curtains Really Do Help

If your baby is struggling with early wake-ups, short naps, or bedtime resistance, blackout curtains—or any effective light-blocking solution—might be the missing piece of the puzzle. Whether you go with full curtains, a travel pod, or a DIY fix, creating a dark sleep space is one of the simplest, most powerful ways to support healthy sleep from infancy through childhood.

Sleep doesn’t have to be complicated—sometimes, the solution is as simple as turning out the lights.

Want more personalized tips?

Let me help you create the ideal sleep environment for your baby—from room setup to nap routines. Work with me one-on-one or reach out on Instagram @littleblessingssleepsolutions.

Evelyn Trabocco