Should I sleep with the curtains open?
If you have ambient outdoor light in the morning, leaving curtains open can provide a natural circadian wake signal. But in urban areas or for those who need to sleep past dawn, blackout curtains improve sleep quality.
For early risers
Open curtains let early morning sunlight gradually rouse you, which can shorten sleep inertia and align your circadian clock to the sun. Best for those who naturally rise around dawn.
For everyone else
If you sleep past sunrise, early light disrupts your last sleep cycles. Blackout curtains plus a sunrise alarm (or light therapy lamp) at your chosen wake time is the best of both worlds.
Urban concerns
Streetlights and car headlights through windows fragment sleep. Blackout curtains protect against this.
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