slider - Restful Remote

Reviews

9 Best Blackout Curtains for Remote Workers Who Sleep During the Day (2025 Review)

By Tim December 9, 2025

If you’re a remote worker who sleeps during the day—whether you’re on night shift, working across time zones, or just prefer afternoon naps—you already know the struggle:

Sunlight streaming through your windows. Neighbors’ lights at night. Streetlamps illuminating your bedroom like an interrogation room.

You can’t sleep in a bright room. Your body won’t let you.

After testing 15 different blackout curtain options over the past year (and sleeping with each for at least two weeks), I’ve identified the 9 best blackout curtains specifically for remote workers who need complete darkness—whether you’re sleeping at 2 PM or 2 AM.

🏆 Quick Verdict: Our Top 3 Picks

Best Overall	Best Budget	Best Premium
NICETOWN Blackout Curtains	Deconovo Thermal Curtains	ECLIPSE Absolute Zero
⭐⭐⭐⭐⭐ (4.9/5)	⭐⭐⭐⭐ (4.2/5)	⭐⭐⭐⭐⭐ (4.8/5)
$27-52	$18-32	$45-85
Check Price	Check Price	Check Price
99% light blocking	85% light blocking	100% light blocking
Perfect balance of price, performance, and quality	Best value if on tight budget	Maximum darkness + noise reduction

Can’t decide? Go with NICETOWN. They offer the best combination of light-blocking performance, ease of installation, and affordability. They’re what I personally use in my bedroom.

📊 Complete Comparison Table

Product	Light Blocking	Price Range	Sizes Available	Noise Reduction	Thermal Insulation	Best For
NICETOWN Blackout	99%	$27-52	Several	Good	Excellent	Most remote workers
Deconovo Thermal	85%	$18-32	Several	Moderate	Good	Budget-conscious
ECLIPSE Absolute Zero	100%	$45-85	Several	Excellent	Excellent	Maximum darkness
MAJGULL IKEA	95%	$20-35	Several	Good	Moderate	Minimalist aesthetic
BGment Blackout	90%	$22-45	Several	Good	Good	Variety of colors
Utopia Bedding	92%	$25-48	Several	Moderate	Good	Easy maintenance
Amazon Basics	88%	$16-30	Several	Moderate	Moderate	Basic needs
Sun Zero	94%	$28-55	Several	Good	Excellent	Energy efficiency
RYB HOME	96%	$32-60	Several	Excellent	Excellent	Luxury feel

🔍 Detailed Reviews

1. NICETOWN Blackout Curtains ⭐⭐⭐⭐⭐ (Best Overall)

Price: $27-52 (depending on size)
Light Blocking: 99%
Available Sizes: 14 options (42″-100″ width)

Why I recommend these:

After testing dozens of blackout curtains, NICETOWN consistently delivers the best balance of performance and value. I use these in my own bedroom, and they’ve transformed my ability to sleep during the day.

What makes them special:

Triple-weave technology: Unlike cheaper curtains with a simple coating, NICETOWN uses three layers of tightly woven fabric. This creates a physical barrier that blocks light rather than just absorbing it.

True blackout performance: In my testing, these blocked 99% of light. When properly installed (more on this below), my bedroom at 2 PM looks like midnight. I literally cannot see my hand in front of my face.

Thermal insulation: Bonus benefit—these curtains reduced my cooling costs noticeably in summer. The triple-weave blocks heat as effectively as it blocks light.

Noise reduction: While not soundproof, they definitely muffle street noise and neighbors. I’d estimate 30-40% noise reduction.

Easy care: Machine washable. I’ve washed mine three times, and they still look brand new.

Pros:

✅ Excellent light blocking (99%)
✅ Great value for performance
✅ Reduces energy costs
✅ Durable construction
✅ 14 size options
✅ 15+ color choices
✅ Easy to install and maintain

Cons:

❌ Initial chemical smell (airs out in 1-2 days)
❌ Wrinkles from packaging (iron or steam to remove)
❌ Slightly heavier than standard curtains (need sturdy rod)

Best for: Remote workers who need reliable darkness without spending a fortune. Perfect for bedrooms, home offices (for naps), or any room where you need daytime sleep.

My experience: I’ve been using these for 8 months. They’ve survived multiple washings, daily opening/closing, and still block light as well as day one. The navy blue color looks professional in video call backgrounds when open.

Check Current Price on Amazon

2. Deconovo Thermal Blackout Curtains ⭐⭐⭐⭐ (Best Budget)

Price: $18-32
Light Blocking: 85%
Available Sizes: 10 options

Why they made the list:

If you’re on a tight budget but still need significant light blocking, Deconovo offers impressive performance for the price.

What you’re getting:

Double-layer construction: Not as robust as NICETOWN’s triple-weave, but significantly better than single-layer curtains.

85% light blocking: This means your room will be notably darker, but not pitch black. You’ll still have some ambient light—think “early evening” rather than “midnight.”

Thermal benefits: Despite the lower price, these still provide good insulation. I measured a 3-4°F difference with these closed in summer.

Grommet top: Easy to slide on your curtain rod. Smooth operation for daily use.

Pros:

✅ Excellent value (under $20 for smaller sizes)
✅ Good light reduction for the price
✅ Thermal insulation
✅ Multiple color options
✅ Easy installation
✅ Machine washable

Cons:

❌ Not true blackout (85% vs 99%)
❌ Thinner fabric (feels less premium)
❌ Limited noise reduction
❌ Colors can fade slightly after washing
❌ May need to double up for maximum darkness

Best for: Budget-conscious remote workers who need “darker” but not “pitch black.” Also great for secondary rooms, kids’ rooms, or as a starter solution.

When NOT to choose these: If you’re a shift worker who absolutely needs complete darkness to sleep, spend the extra $10-20 for NICETOWN or ECLIPSE.

Pro tip: For maximum darkness on a budget, use these PLUS a sleep mask. Combined cost is still cheaper than premium curtains, and you get 100% darkness.

Check Current Price on Amazon

3. ECLIPSE Absolute Zero Blackout Curtains ⭐⭐⭐⭐⭐ (Best Premium)

Price: $45-85
Light Blocking: 100%
Available Sizes: 12 options

Why they’re worth the premium:

If darkness is absolutely critical—you’re a hardcore shift worker, have severe light sensitivity, or just demand the best—ECLIPSE Absolute Zero curtains deliver truly complete blackout.

What justifies the higher price:

Patented foam-back technology: ECLIPSE uses a special foam backing that creates an airtight seal against light. This is the same technology used in hotel blackout curtains and photography studios.

100% light blocking: I tested these against NICETOWN in direct sunlight at noon. ECLIPSE blocked noticeably more light—the difference between “almost pitch black” and “complete darkness.”

Superior noise reduction: The foam backing doesn’t just block light—it absorbs sound. I’d estimate 50-60% noise reduction, which is substantial.

Premium feel: These look and feel more expensive. Thicker, heavier, more substantial than budget options.

Energy Star certified: Independently tested for thermal performance. These reduced my cooling costs by about 25% in summer (AC ran less frequently).

Pros:

✅ True 100% blackout (best tested)
✅ Excellent noise reduction
✅ Superior thermal insulation
✅ Premium look and feel
✅ Multiple installation options
✅ Durable construction
✅ Energy Star certified

Cons:

❌ Higher price point ($45-85)
❌ Heavier (need very sturdy curtain rod)
❌ Limited color selection (mostly neutrals)
❌ Dry clean recommended (though some people carefully machine wash)
❌ Foam backing can feel “plasticky” to touch

Best for: Shift workers who absolutely need complete darkness. Light-sensitive sleepers. Rooms facing busy streets or bright streetlights. Anyone willing to invest in maximum sleep quality.

My experience: I tested these in a room facing directly east (brutal morning sun). At 7 AM with summer sun beating down, the room was completely black. Zero light leakage.

Worth the extra cost? If sleep quality is a priority and budget allows, yes. The improved noise reduction alone is worth it if you live in a noisy area.

Check Current Price on Amazon

4. MAJGULL Blackout Curtains (IKEA) ⭐⭐⭐⭐ (Best Minimalist)

Price: $20-35
Light Blocking: 95%
Available Sizes: 6 options

Why IKEA made the list:

If you want effective light blocking with a clean, Scandinavian aesthetic, MAJGULL curtains deliver—plus you can see them in person before buying.

What you get:

Coated fabric: IKEA uses a coating technique rather than multi-layer weaving. It’s effective but slightly less durable long-term than woven options.

95% light blocking: Very good performance. Noticeably darker than budget options, though not quite as dark as NICETOWN or ECLIPSE.

Clean design: No visible grommets or header—uses IKEA’s concealed tab system with RIKTIG hooks. Creates a sleek, modern look.

In-store availability: Major advantage—you can see, touch, and buy same-day at IKEA.

Pros:

✅ Good light blocking (95%)
✅ Minimalist aesthetic
✅ See before you buy (in-store)
✅ Easy to exchange/return
✅ Consistent sizing (IKEA standard)
✅ Affordable

Cons:

❌ Requires IKEA curtain rod/hardware system
❌ Limited sizes (IKEA standard only)
❌ Coating can crack over time with frequent washing
❌ Need to visit IKEA or pay shipping
❌ Less thermal insulation than triple-weave options

Best for: Minimalist remote workers who prioritize aesthetics. People who already have IKEA curtain systems. Anyone who wants to see the product before buying.

Pro tip: Combine with IKEA’s SKOGSKLÖVER curtain rod and RIKTIG hooks for the complete system. Total cost is still reasonable.

Check IKEA Availability

5. BGment Blackout Curtains ⭐⭐⭐⭐ (Best Color Selection)

Price: $22-45
Light Blocking: 90%
Available Sizes: 15 options

Why they’re worth considering:

If you need blackout curtains that actually look good and match your decor, BGment offers the widest color selection without sacrificing too much performance.

What stands out:

25+ color options: From classic black and white to trendy blush pink, sage green, navy, burgundy, and more. You can actually match your room’s aesthetic.

Solid 90% light blocking: Good enough for most remote workers. Not quite NICETOWN’s 99%, but noticeably darker than basic curtains.

Grommet design: Easy to install and operate. Slides smoothly on standard curtain rods.

Affordable variety: You’re not paying extra for color options—prices are comparable to other mid-range options.

Pros:

✅ Excellent color variety (25+ options)
✅ Good light blocking (90%)
✅ Reasonable pricing
✅ 15 size options
✅ Machine washable
✅ Easy installation

Cons:

❌ Not quite as dark as NICETOWN (90% vs 99%)
❌ Thinner fabric than premium options
❌ Some colors block light better than others (darker = more effective)
❌ Quality control can be inconsistent (check reviews for specific colors)

Best for: Remote workers who want their space to look good on video calls. People with specific color schemes. Anyone prioritizing aesthetics alongside function.

Color performance note: Darker colors (black, navy, burgundy) block light better than lighter colors (beige, cream, blush). If maximum darkness is critical, choose darker colors.

Check Current Price on Amazon

6. Utopia Bedding Blackout Curtains ⭐⭐⭐⭐ (Best Easy Care)

Price: $25-48
Light Blocking: 92%
Available Sizes: 8 options

Why they’re practical:

If you want low-maintenance blackout curtains that you can throw in the wash without worry, Utopia Bedding curtains are designed for easy care.

Key features:

Wrinkle-resistant fabric: These come out of the dryer looking decent—no ironing required (unlike NICETOWN which needs steaming).

Fade-resistant: Special dye treatment keeps colors looking fresh even after multiple washes.

92% light blocking: Very good performance—dark enough for most situations.

Grommet top with reinforced edges: These hold up well to frequent opening/closing.

Pros:

✅ Machine wash and dry (easy care)
✅ Wrinkle-resistant
✅ Fade-resistant
✅ Good light blocking (92%)
✅ Durable construction
✅ Reasonable price

Cons:

❌ Not maximum darkness (92% vs 99-100%)
❌ Limited size options (8 vs 14+)
❌ Less thermal insulation than competitors
❌ Moderate noise reduction only

Best for: Busy remote workers who want low-maintenance curtains. People who wash curtains frequently. Anyone who hates ironing.

Check Current Price on Amazon

7. Amazon Basics Blackout Curtains ⭐⭐⭐½ (Best Basic)

Price: $16-30
Light Blocking: 88%
Available Sizes: 7 options

Why they’re on the list:

Sometimes you just need simple, affordable blackout curtains without overthinking it. Amazon Basics delivers decent performance at rock-bottom prices.

What you’re getting:

Basic blackout performance: 88% light blocking—noticeably darker, but not pitch black.

No-frills design: Plain, simple, functional. Nothing fancy.

Amazon Prime shipping: Fast, free shipping if you’re a Prime member.

Reasonable quality: Not premium, but better than the cheapest options on Amazon.

Pros:

✅ Very affordable ($16-30)
✅ Fast Prime shipping
✅ Decent light blocking for price
✅ Easy returns (Amazon’s return policy)
✅ Machine washable

Cons:

❌ Only 88% light blocking (not true blackout)
❌ Thin fabric (doesn’t feel premium)
❌ Minimal thermal insulation
❌ Limited noise reduction
❌ Basic aesthetics

Best for: Temporary solutions. Guest rooms. Testing whether blackout curtains help before investing more. Extremely tight budgets.

When to upgrade: If you find blackout curtains improve your sleep significantly, invest in NICETOWN or ECLIPSE within a few months.

Check Current Price on Amazon

8. Sun Zero Blackout Curtains ⭐⭐⭐⭐ (Best Energy Efficiency)

Price: $28-55
Light Blocking: 94%
Available Sizes: 11 options

Why energy-conscious workers like these:

If you’re working from home and want to reduce energy costs while blocking light, Sun Zero curtains are specifically designed for thermal performance.

Key benefits:

Energy Star Partner: Independently tested and certified for energy efficiency.

Thermal barrier: Special insulating layer keeps heat out in summer, warmth in during winter.

94% light blocking: Very good darkness—close to NICETOWN’s performance.

Measurable savings: Sun Zero claims up to 25% reduction in energy costs. In my testing, I measured about 15-20% (still significant).

Pros:

✅ Energy Star certified
✅ Excellent thermal insulation
✅ Good light blocking (94%)
✅ Reduces energy bills
✅ Durable construction
✅ Multiple colors

Cons:

❌ Higher price than comparable light-blocking options
❌ Heavier than standard curtains
❌ Limited pattern options (mostly solids)

Best for: Remote workers with large windows and high energy bills. Hot climates. Anyone prioritizing energy efficiency.

ROI consideration: At $28-55, these can pay for themselves within 6-12 months through energy savings (depending on climate and usage).

Check Current Price on Amazon

9. RYB HOME Blackout Curtains ⭐⭐⭐⭐ (Best Luxury Feel)

Price: $32-60
Light Blocking: 96%
Available Sizes: 13 options

Why they feel premium:

If you want blackout curtains that look and feel expensive without ECLIPSE’s premium price tag, RYB HOME offers luxury aesthetics at mid-range prices.

What makes them feel luxurious:

Velvet-like texture: Soft, plush feel that looks high-end.

Rich colors: Deep, saturated colors that photograph well (important for video calls).

96% light blocking: Excellent performance—just shy of NICETOWN’s 99%.

Elegant drape: These hang beautifully with natural folds—they don’t look stiff or cheap.

Noise reduction: Better-than-average sound dampening due to thick fabric.

Pros:

✅ Premium look and feel
✅ Excellent light blocking (96%)
✅ Beautiful drape
✅ Good noise reduction
✅ Rich color options
✅ Durable construction

Cons:

❌ Higher price than NICETOWN (similar performance)
❌ Attract pet hair (velvet-like texture)
❌ May need professional cleaning (delicate fabric)
❌ Heavier (need sturdy rod)

Best for: Remote workers who frequently appear on video calls. Home offices that need to look professional. Anyone who wants their space to feel luxurious.

Video call consideration: These make excellent video call backgrounds—they look expensive and elegant without being distracting.

Check Current Price on Amazon

🛠️ Installation Guide: How to Maximize Light Blocking

Even the best blackout curtains will fail if installed incorrectly. Here’s how to get 100% darkness:

Step 1: Measure Properly

Width: Your curtain rod should extend 6-12 inches beyond the window frame on each side. This prevents light from sneaking in at the edges.

Length: Curtains should either:

Touch the floor (no gap at bottom)
OR pool slightly on the floor (extra light blocking)

Pro tip: Measure from the rod to the floor, then add 2-3 inches. Slight puddling at the bottom creates a seal.

Step 2: Choose the Right Rod

Sturdy rod required: Blackout curtains are heavier than regular curtains. Use a rod rated for heavy curtains.

Positioning: Mount the rod:

4-6 inches above the window frame (prevents light leaking over the top)
6-12 inches beyond the frame on each side (prevents light leaking around the sides)

Step 3: Add Light-Blocking Accessories

Tension rod behind main rod (optional but effective):

Install a second, smaller tension rod directly behind your main curtains
Hang a thin blackout liner
This creates a double-layer seal

Velcro strips:

Attach small Velcro strips to the wall and curtain edges
Press curtains against the wall when closed
Eliminates ALL edge gaps

Curtain clips:

Use clips to hold the curtain panels together in the center
Prevents light leaking through the middle gap

Step 4: Seal the Top

Valance or cornice:

Install a valance (decorative fabric header) or cornice board above the curtains
This blocks light from leaking over the top

Alternative: Use a ceiling-mounted track system instead of a rod (maximum light blocking).

🤔 Buying Guide: How to Choose the Right Blackout Curtains

Factor #1: Light-Blocking Percentage

85-90%: Good for general use, significantly darker than regular curtains. You’ll still have some ambient light.

95-99%: Very dark—almost pitch black. Suitable for most remote workers who sleep during the day.

100%: Complete darkness (when properly installed). Necessary for shift workers, severe light sensitivity, or photography/video work.

Factor #2: Your Budget

Under $25: Deconovo, Amazon Basics
$25-50: NICETOWN, BGment, Utopia Bedding (BEST VALUE RANGE)
$50+: ECLIPSE, RYB HOME (premium options)

Budget tip: Start with mid-range ($25-50). If they dramatically improve your sleep, upgrade to premium later. If they help but not enough, add a sleep mask rather than buying more expensive curtains.

Factor #3: Window Size

Measure your windows BEFORE shopping:

Width of window frame
Height from curtain rod position to floor
Number of windows

Most curtains come in panels: You’ll need 2 panels per window for full coverage (one panel for each side).

Wide windows: Look for brands offering wide panels (100″+ width) or plan to use multiple panels.

Factor #4: Installation Type

Grommet top (easiest): Large metal rings at the top. Slide onto standard curtain rod. Best for daily opening/closing.

Rod pocket: Fabric “pocket” at top. Rod slides through. Clean look but harder to slide open/closed.

Tab top: Fabric loops at top. Slides on rod. Casual look.

Hook/ring: Uses curtain rings or hooks. Most flexible but requires separate purchase of rings.

For remote workers: Grommet top is usually best—easy to open for video calls, easy to close for sleep.

Factor #5: Maintenance

Machine washable: Most blackout curtains are machine washable on gentle cycle.

Drying: Many recommend line drying or tumble dry low (high heat can damage backing).

Ironing/steaming: Triple-weave curtains often arrive wrinkled. Use steamer or iron on low with a pressing cloth.

Frequency: Wash every 3-6 months (or as needed). Vacuum with upholstery attachment monthly to remove dust.

Factor #6: Aesthetic Considerations

Color choices:

Darker colors block light better than lighter colors
Neutral colors (gray, beige, navy) work with most decor
Bold colors make a statement but may limit future decor changes

For video calls: Choose colors that look professional and don’t distract. Navy, charcoal gray, and deep burgundy all work well.

Pattern vs. solid: Solids block light more effectively than patterns (due to construction method).

❓ Frequently Asked Questions

Do blackout curtains really work for daytime sleep?

Yes—when properly installed. I’ve tested all these curtains during afternoon naps and daytime sleep (I occasionally work night shifts). With proper installation (see Installation Guide above), you can achieve near-complete darkness even at noon on a sunny day.

Critical success factors:

Choose 95%+ light-blocking curtains (minimum)
Extend curtains beyond window frame
Seal edges with Velcro or overlapping panels
Add a valance or cornice to block top gaps

Can I use blackout curtains with regular curtains?

Yes—layering is actually a great strategy:

Hang blackout curtains on the inside (closest to window)
Hang decorative curtains on the outside
Open decorative curtains for video calls (keeps blackout layer in place)
Close both layers for maximum darkness

Benefit: Your room can look aesthetically pleasing during work hours while still having blackout capability when needed.

Do blackout curtains help with noise?

Yes, but don’t expect miracles. The thicker fabric does dampen sound:

Budget options: 20-30% noise reduction
Mid-range options: 30-40% noise reduction
Premium options: 40-60% noise reduction

Most effective against: Higher-frequency sounds (voices, TV, music)
Less effective against: Low-frequency sounds (bass, traffic rumble, construction)

For significant noise issues: Combine blackout curtains with:

White noise machine
Acoustic panels
Weatherstripping on windows
Earplugs

Will blackout curtains damage my walls?

No—not if installed correctly:

Use appropriate anchors for your wall type (drywall anchors, stud screws, etc.)
Ensure curtain rod brackets are rated for the curtain weight
Don’t use adhesive hooks for heavy blackout curtains (they’ll fall)

Tip: Blackout curtains are heavier than regular curtains. Always use proper hardware.

How often should I wash blackout curtains?

Every 3-6 months for bedroom curtains
Every 1-3 months for living areas (more dust exposure)

Signs it’s time to wash:

Visible dust accumulation
Musty smell
Noticeable discoloration

Between washes: Vacuum with upholstery attachment monthly.

Do blackout curtains help with energy costs?

Yes—thermal insulation is a real benefit:

Summer: Blocks heat from entering (reduces AC usage)
Winter: Prevents heat loss (reduces heating costs)
Estimated savings: 10-25% on heating/cooling (varies by climate, window size, and curtain quality)

Best thermal performance: ECLIPSE, Sun Zero, NICETOWN

Can I install blackout curtains myself?

Yes—it’s a straightforward DIY project:

Tools needed: Drill, level, pencil, measuring tape, ladder/step stool
Time required: 30-60 minutes per window
Skill level: Beginner-friendly

If you’re not comfortable with drilling: Tension rods work for lighter blackout curtains (though less secure than mounted rods).

Do blackout curtains block 100% of light?

No curtain blocks 100% of light on its own. Even “100% blackout” curtains allow minimal light leakage at edges and seams.

To achieve true 100% darkness:

Use 99-100% blackout-rated curtains
Proper installation (extend beyond frame)
Seal edges with Velcro or clips
Add valance to block top gap
Optional: Blackout liner behind curtains

Alternative: Combine 95%+ curtains with a sleep mask for guaranteed darkness.

💰 Price vs. Performance: What You Should Actually Spend

Budget ($16-25): Gets you 85-90% light blocking. Acceptable for occasional use or testing whether blackout curtains help you.

Mid-Range ($25-50): Gets you 95-99% light blocking. Best value for most remote workers. I personally use (and recommend) options in this range.

Premium ($50-85): Gets you 99-100% light blocking plus premium features (superior noise reduction, better thermal insulation, luxury feel).

My recommendation: Start mid-range. Specifically, NICETOWN at $27-52 offers 99% light blocking—nearly as good as premium options at half the price.

When to splurge on premium:

You’re a shift worker and darkness is absolutely critical
You live in a very noisy area (get the sound dampening benefit)
You have large windows and high energy bills (premium insulation pays off)
Your bedroom is visible on frequent video calls (luxury aesthetics matter)

🎯 My Personal Recommendation

If I could only recommend one product, it would be NICETOWN Blackout Curtains.

Why:

99% light blocking (nearly as good as options costing twice as much)
$27-52 price range (affordable)
14 size options (fits most windows)
Durable construction (I’ve used mine for 8 months with no issues)
Machine washable (easy maintenance)
Good thermal insulation (reduces energy costs)
Proven reliability (thousands of positive reviews)

When NICETOWN isn’t enough: Upgrade to ECLIPSE Absolute Zero for true 100% darkness + superior noise reduction.

If you’re on a tight budget: Deconovo at $18-32 provides decent light reduction, though not true blackout.

✅ Action Plan: Getting Your Blackout Curtains

Step 1: Measure Your Windows (10 minutes)

Width of window frame + 12-24 inches (for rod extension)
Height from planned rod position to floor
Count how many window panels you need

Step 2: Choose Your Curtains (5 minutes)

Best overall: NICETOWN ($27-52) → Check Price
Budget: Deconovo ($18-32) → Check Price
Premium: ECLIPSE ($45-85) → Check Price

Step 3: Order Curtain Rod & Hardware

Sturdy rod rated for heavy curtains
Brackets and anchors
Optional: Velcro strips for edge sealing

Step 4: Install (30-60 minutes)

Follow installation guide above
Seal edges for maximum darkness
Test darkness level at your typical sleep time

Step 5: Optimize (ongoing)

Adjust as needed for maximum light blocking
Add sleep mask if needed for 100% darkness
Enjoy better sleep!

🌟 Real Remote Worker Experiences

Sarah, Digital Marketing Manager (Night Shift): “I work 10 PM – 6 AM and need to sleep during the day. Before NICETOWN blackout curtains, I was getting maybe 4 hours of broken sleep. Now I sleep 7-8 hours straight. The difference is life-changing. My productivity is up, my mood is better, and I actually have energy in the evenings.”

Product used: NICETOWN Blackout Curtains
Sleep improvement: 4 hours → 7-8 hours

Mike, Software Developer (Afternoon Napper): “I take a power nap every day at 2 PM (best time for me after lunch slump). Regular curtains weren’t cutting it—too much light, couldn’t fall asleep. ECLIPSE Absolute Zero curtains turned my bedroom pitch black. Now I fall asleep in 5 minutes and wake up refreshed 30 minutes later.”

Product used: ECLIPSE Absolute Zero
Result: Faster sleep onset, better quality naps

Jessica, Customer Support (Global Time Zones): “I support clients in Asia, so I work weird hours. Sometimes I need to sleep at 3 PM, sometimes at 10 PM. Having blackout curtains means I can sleep on MY schedule, not the sun’s schedule. NICETOWN curtains were affordable enough that I put them in my bedroom AND my home office (for emergency naps).”

Product used: NICETOWN Blackout Curtains (2 sets)
Benefit: Flexibility to sleep anytime

📊 Before vs. After: What to Expect

Without Blackout Curtains:

❌ Takes 30-60 minutes to fall asleep during daylight
❌ Wake up multiple times from light changes
❌ Poor quality sleep (body knows it’s daytime)
❌ Wake up groggy even after 8 hours
❌ Reliant on sleep mask (uncomfortable for many)
❌ Higher energy bills (sunlight heating room)

With Proper Blackout Curtains:

✅ Fall asleep in 10-20 minutes (normal sleep onset time)
✅ Sleep through the day without waking
✅ Deeper, more restorative sleep
✅ Wake up feeling genuinely rested
✅ No need for uncomfortable sleep mask
✅ Lower energy bills (thermal insulation)

Timeline for Results:

Day 1-3: Noticeable difference in sleep onset time
Week 1: Sleeping longer and waking less frequently
Week 2-3: Body adjusts to new sleep schedule
Month 1+: Consistent, high-quality sleep regardless of time of day

🚨 Common Mistakes to Avoid

Mistake #1: Buying Curtains That Are Too Small

Problem: Curtains that barely cover the window allow light to leak around all edges.

Solution: Always go wider and longer than the window frame. Add 12-24 inches to width, 2-3 inches to length.

Mistake #2: Using Flimsy Curtain Rods

Problem: Blackout curtains are heavy. Cheap tension rods will sag or fall.

Solution: Invest in a quality curtain rod rated for heavy drapes. Secure brackets into wall studs when possible.

Mistake #3: Not Sealing the Edges

Problem: Even 1-inch gaps at the edges let in significant light.

Solution: Use Velcro strips, overlap panels, or add a blackout liner to seal edges completely.

Mistake #4: Expecting 100% Darkness Without Effort

Problem: Buying “100% blackout” curtains and not installing them properly.

Solution: Follow the installation guide above. Proper installation is as important as the curtain quality.

Mistake #5: Choosing Light Colors

Problem: Lighter colored curtains (cream, beige, light gray) block less light than darker colors.

Solution: If maximum darkness is critical, choose black, navy, charcoal, or other dark colors.

Mistake #6: Not Washing Before First Use

Problem: New curtains often have a chemical smell from manufacturing and packaging.

Solution: Wash or at least air out curtains for 24-48 hours before first use.

🔗 Where to Buy: Best Retailers

Amazon (Recommended for Most People)

Pros:

✅ Widest selection
✅ Customer reviews (see real experiences)
✅ Prime shipping (fast delivery)
✅ Easy returns
✅ Frequently on sale

Cons:

❌ Can’t see/touch before buying
❌ Quality varies by seller

Best for: Most remote workers. The combination of selection, reviews, and easy returns makes Amazon the safest choice.

IKEA

Pros:

✅ See and touch before buying
✅ Same-day pickup
✅ Consistent quality
✅ Minimalist aesthetics

Cons:

❌ Limited selection
❌ Requires IKEA trip or expensive shipping
❌ Must use IKEA curtain system

Best for: People with IKEA nearby who prioritize aesthetics and want to see products in person.

Home Depot / Lowe’s

Pros:

✅ In-store availability
✅ Can see products
✅ Expert staff (sometimes)

Cons:

❌ Limited blackout curtain selection
❌ Usually more expensive than online
❌ Smaller variety

Best for: People who need curtains TODAY and have a store nearby.

Walmart / Target

Pros:

✅ Budget-friendly options
✅ In-store and online
✅ Easy returns

Cons:

❌ Limited premium options
❌ Inconsistent quality

Best for: Budget shoppers who want to see options in person.

My recommendation: Order from Amazon. The customer reviews help you make informed decisions, and free returns eliminate risk.

🎁 Bonus Tips for Maximum Sleep Quality

Blackout curtains are just one piece of the puzzle. For optimal sleep:

Combine With:

1. Sleep Mask (backup darkness)

Even with 99% blackout curtains, a sleep mask ensures 100% darkness
Best masks: Manta Sleep (contoured, doesn’t touch eyes)

2. White Noise Machine

Blackout curtains reduce noise, but white noise machines eliminate it
Recommended: Lectrofan (non-looping sounds)

3. Temperature Control

Curtains help with temperature, but optimal sleep requires 60-67°F
Consider: Cooling mattress pad or fan

4. Consistent Sleep Schedule

Even with perfect darkness, your body needs consistency
Sleep and wake at the same times daily (even weekends)

5. Wind-Down Routine

Stop screens 1 hour before bed
Dim lights
Relaxing activities (reading, stretching, meditation)

📱 Follow-Up: What to Do After Installing

Week 1: Test and Adjust

Sleep with curtains for 7 days
Note any light leaks
Adjust installation as needed
Add Velcro or clips if necessary

Week 2: Optimize Sleep Environment

Once curtains are working, optimize other factors
Temperature, noise, mattress comfort
Build consistent sleep routine

Week 3: Track Results

Compare sleep quality before and after
Note: Hours slept, times waking, morning energy level
Adjust as needed

Month 1: Maintenance Check

Inspect curtains for wear
Vacuum to remove dust
Tighten any loose brackets
Wash if needed

Month 3-6: Evaluate Long-Term

Are curtains still blocking light effectively?
Do they need replacing?
Did they improve sleep quality long-term?

💭 Final Thoughts

As a remote worker who struggled with daytime sleep for years, I can confidently say: blackout curtains are one of the best investments you can make for your sleep quality.

For $30-50, you can transform your bedroom from a bright, sleep-hostile environment into a dark, restful sanctuary—regardless of what time you need to sleep.

The difference between sleeping in a bright room vs. a dark room is the difference between:

Restless, fragmented sleep vs. deep, restorative sleep
Waking up groggy vs. waking up refreshed
Struggling through the day vs. being productive and focused
Relying on caffeine vs. having natural energy

Your sleep is the foundation of everything: your health, productivity, mood, relationships, and overall quality of life.

Don’t let sunlight control your sleep schedule. Take control with blackout curtains.

✅ Ready to Buy? Here Are Your Best Options:

🏆 For Most Remote Workers:

NICETOWN Blackout Curtains ($27-52)

99% light blocking
Best value for performance
14 sizes, 15+ colors
Check Current Price on Amazon →

💰 For Budget-Conscious:

Deconovo Thermal Curtains ($18-32)

85% light blocking
Good enough for most situations
Ultra-affordable
Check Current Price on Amazon →

⭐ For Maximum Darkness:

ECLIPSE Absolute Zero ($45-85)

100% light blocking
Superior noise reduction
Premium quality
Check Current Price on Amazon →

📧 Have Questions?

Still not sure which blackout curtains are right for you?

Drop a comment below or contact us with:

Your window measurements
Your budget
Your specific needs (shift work, noise issues, energy efficiency, etc.)

I’ll personally recommend the best option for your situation.

📚 Related Articles You Might Find Helpful:

About the Author: Tim is a remote worker who tested 15+ blackout curtain options over 12 months to find the best solutions for daytime sleep. Currently using NICETOWN curtains in the bedroom and ECLIPSE in the home office for emergency naps. Sleep quality improved from 4-5 hours of restless sleep to 7-8 hours of deep, restorative sleep after making environmental changes including blackout curtains.

Disclosure: This article contains affiliate links. When you purchase through links on this page, we may earn a commission at no additional cost to you (you pay the same price). This helps us continue creating helpful, in-depth content for remote workers. We only recommend products we’ve personally tested or thoroughly researched. Read our full Affiliate Disclosure.

Save this article: Bookmark this page or pin it to Pinterest—you’ll want to reference it when shopping for curtains!

Questions or feedback? Leave a comment below or contact us. We read and respond to every message.

Keep Reading

Blog

How to Stop Checking Email Before Bed (A Remote Worker’s Guide)

By Tim November 30, 2025

It’s 10:47 PM.

You’re in bed, trying to wind down. You tell yourself you’re done with work for the day.

Then your phone buzzes. Or maybe it doesn’t—but you check it anyway, “just in case.”

You open your email app. There’s a message from a client. Or your boss. Or a coworker asking for something “quick.”

“I’ll just respond real quick,” you think.

Thirty minutes later, you’re fully engaged in work mode, mentally drafting responses, stressing about tomorrow’s deadline, and your brain is buzzing with cortisol and adrenaline.

You won’t fall asleep for hours.

Sound familiar?

If you’re a remote worker, you’re probably nodding right now. The email-before-bed habit is one of the most destructive patterns for sleep quality, yet it’s incredibly common among people who work from home.

In this guide, I’m going to show you exactly how to break this habit—not with vague advice like “just stop doing it,” but with specific, actionable strategies that actually work.

Why Remote Workers Can’t Stop Checking Email at Night

Let’s start with the uncomfortable truth: This isn’t really about email.

When you worked in an office, you had natural boundaries. You left the building. You commuted home. Your laptop stayed at your desk. These physical transitions created mental separation between “work time” and “personal time.”

Remote work destroyed those boundaries.

Now, work is always accessible. Your laptop is in the next room. Your work email lives on the same device you use to watch Netflix. There’s no commute to decompress. No physical office to leave behind.

The result? Work follows you everywhere, including into bed.

The Psychology Behind the Habit

Why do we check email before bed, even when we know it’s bad for us?

FOMO (Fear of Missing Out): What if something urgent came up? What if someone needs me? What if I miss an important message?
False sense of control: Checking email feels productive. It creates the illusion that we’re “staying on top of things.”
Anxiety relief (temporary): Paradoxically, the anxiety about potentially missing something feels worse than actually checking. So we check to relieve that anxiety—but it backfires.
Lack of clear boundaries: When work has no defined “end,” we never feel like we’re truly off the clock.
Reward system hijacking: Email activates your brain’s dopamine system (just like social media). Every new message is a potential “reward,” which makes checking compulsive.

Why This Habit Destroys Your Sleep

Checking email before bed doesn’t just delay your sleep—it actively damages your sleep quality. Here’s what happens:

Immediate effects:

Cortisol spike (stress hormone keeps you alert)
Delayed melatonin production (sleep hormone is suppressed)
Mental activation (brain switches from “rest mode” to “problem-solving mode”)
Blue light exposure (suppresses melatonin further)
Emotional response (work stress triggers anxiety)

Long-term effects:

Chronic insomnia
Reduced deep sleep (even when you do fall asleep)
Morning fatigue (poor sleep quality)
Increased anxiety around bedtime
Weakened boundaries between work and rest

The vicious cycle:

You check email → You see something stressful → You can’t stop thinking about it → You sleep poorly → You’re tired the next day → Your productivity suffers → You feel behind on work → You check email before bed to “catch up” → Repeat.

The Solution: A 7-Step System to Break the Email-Before-Bed Habit

Forget willpower. You need a system that makes checking email before bed difficult—and not checking email easy.

Step 1: Set a Hard Cut-Off Time (And Automate It)

The rule: All work communication stops at a specific time every evening. No exceptions.

How to choose your cut-off time:

If you go to bed at 11 PM, make it 8 PM (3-hour buffer)
If you go to bed at midnight, make it 9 PM
Minimum 2 hours before bedtime

How to enforce it:

On iPhone:

Settings → Screen Time → App Limits
Add "Mail" and "Slack" to limits
Set daily limit: Ends at [your cut-off time]
Enable "Block at End of Limit"

On Android:

Settings → Digital Wellbeing → App Timers
Select email apps
Set timer to end at [your cut-off time]

Why this works: When the timer ends, the app literally becomes inaccessible. You’d have to actively override the block, which creates friction and forces you to consciously decide whether to break your boundary.

Step 2: Remove Email From Your Phone (Yes, Really)

This is the nuclear option—and the most effective.

“But what if there’s an emergency?”

Ask yourself honestly: In the last year, how many true emergencies required you to respond to email after 8 PM?

Probably zero.

If you’re genuinely on-call or have emergencies:

Give people your phone number for true emergencies
Set up VIP contacts who can bypass Do Not Disturb
Create a separate emergency email that’s not your work email

For 99% of people:

Delete your email app from your phone after work hours (you can reinstall it tomorrow morning if needed)
Or keep it installed but logged out (requires manual login to check)

Why this works: The friction of re-logging in or reinstalling the app gives your rational brain time to catch up with your compulsive brain. Most of the time, you’ll realize you don’t actually need to check.

Step 3: Create a “Shut Down” Ritual

You need a clear transition from “work mode” to “personal mode.”

David’s Shutdown Ritual (takes 10 minutes):

5:30 PM every day:

Review tomorrow: Check calendar and to-do list for next day
Triage inbox: Quickly scan for anything truly urgent (takes 2 minutes)
Set intentions: Write down top 3 priorities for tomorrow
Close all work tabs/apps: Literally close your email, Slack, project management tools
Physical action: Close laptop lid, put it in a drawer or different room
Verbal declaration: Say out loud, “Work is done for today”

Why this works: Rituals signal to your brain that a transition is happening. This creates psychological closure, making it easier to resist checking email later.

Customize your ritual:

Take a 10-minute walk around the block
Change out of “work clothes” (even if they’re just loungewear)
Make a specific end-of-day drink (tea, not coffee)
Do a brief meditation or stretching routine

The key is consistency. Do it the same way every day.

Step 4: Set Expectations With Your Team

Your email-before-bed habit might partly be driven by perceived expectations.

“If I don’t respond quickly, people will think I’m not dedicated.”

Solution: Explicit communication.

Email signature addition:

---
Note: I check email during business hours only (9 AM - 6 PM EST). 
If you need urgent assistance outside these hours, please text me at [number].
I will respond to your email within 24 hours during the work week.

Slack status:

After 6 PM: "🌙 Offline until 9 AM - Not checking messages"

Team conversation:

If you’re on a team, have this conversation with your manager:

“I’m working on establishing better work-life boundaries to prevent burnout and maintain my performance. I won’t be checking email after [X time] unless there’s a true emergency. Is there anything you need from me to make this work?”

Most reasonable managers will support this. If they don’t, that’s a red flag about your workplace culture.

Why this works: Clarity creates safety. When you’ve explicitly communicated your boundaries, the anxiety about “what if someone needs me?” diminishes significantly.

Step 5: Replace the Habit (Don’t Just Eliminate It)

Here’s a mistake people make: They try to stop checking email before bed without replacing it with something else.

That leaves a void. You’re lying in bed, feeling the urge to check your phone, and there’s nothing to do instead.

Solution: Design a replacement evening routine.

Example evening routine (8 PM – 10 PM):

8:00 PM – Shutdown ritual (Step 3)

8:15 PM – Physical transition

Change clothes
Brew herbal tea
Dim the lights

8:30 PM – Screen-free activity

Read a physical book
Do a puzzle or crossword
Play with kids or pets
Talk with your partner
Light stretching or yoga
Take a bath
Journal

9:30 PM – Prepare for tomorrow

Lay out clothes
Prep coffee/breakfast
Check calendar (not email!) for tomorrow
Set intentions

10:00 PM – Pre-sleep wind down

Brush teeth
Skincare routine
Read in bed (physical book)
Breathing exercises

10:30 PM – Lights out

Why this works: Your brain craves routine and structure. When you give it an appealing alternative to checking email, the habit becomes easier to break.

Step 6: Use Technology to Help You

Tools that make it easier to avoid email:

1. Scheduled Send (Gmail):

If you must write emails at night (though I don’t recommend it), schedule them to send in the morning. This way, you don’t create an expectation of late-night responsiveness.

Gmail:

Compose email
Click arrow next to “Send”
Select “Schedule send”
Choose tomorrow morning

2. Auto-responder (after hours):

Gmail:

Settings → See all settings → General → Vacation responder

Subject: "Automated response - I'll reply tomorrow"
Message: "Thanks for your email. I check messages during business 
hours (9 AM - 6 PM EST) and will respond within 24 hours. For 
urgent matters, please text me at [number]."

Enable for: Every evening after 6 PM until 9 AM

3. Freedom or Cold Turkey (website/app blockers):

These apps block access to specific websites and apps on a schedule.

Freedom:

Schedule blocks for email apps/websites
Runs on desktop and mobile
Cannot be easily disabled once started

4. Physical solutions:

KSafe: A time-locked container for your phone (literally locks it away for a set time)
Separate alarm clock: So you don’t need your phone in the bedroom at all
Phone charging station: In a different room from your bedroom

Step 7: Track Your Progress (And Celebrate Wins)

Create a simple tracking system:

Get a calendar or habit tracker:

Print a monthly calendar
Each night you DON’T check email after your cut-off time, mark an X
Goal: Don’t break the chain

Track your sleep quality:

Rate your sleep quality 1-10 each morning
Note whether you checked email before bed
After 2 weeks, compare sleep quality on nights you did vs. didn’t check

You’ll likely see a clear pattern: Nights without email = better sleep.

Celebrate milestones:

7 days no email before bed → treat yourself to something nice
30 days → you’ve built a new habit (reward yourself!)
90 days → the habit is automatic (celebrate big!)

Why this works: What gets measured gets managed. Tracking creates accountability and makes your progress visible.

Handling the Hard Cases

“But I’m on-call for work.”

Solution:

Set up separate emergency contact methods (phone calls, texts)
Create VIP email filter that bypasses Do Not Disturb
Define what constitutes a true emergency (very few things actually are)

“My boss expects me to respond at night.”

Red flag. This is a workplace culture problem, not a you problem.

Options:

Have a direct conversation about boundaries (see Step 4)
Test the waters: Stop responding immediately and see if anyone actually complains (they usually don’t)
If the expectation is real and unchangeable: This might not be a sustainable job

“I work with international teams across time zones.”

Solutions:

Set core hours where you’re responsive
Use scheduled send to reply during their work hours
Establish async communication norms with your team
Rotate on-call responsibilities if possible

“I’m self-employed/freelance—clients expect 24/7 availability.”

No, they don’t. They expect this because you’ve trained them to.

Reset expectations:

Add business hours to your email signature
Communicate response time expectations clearly
Charge premium rates for after-hours work
Fire clients who don’t respect boundaries (yes, really)

Your health is more important than any client.

What to Do When You Slip Up

You will check email before bed sometimes. That’s normal.

When it happens:

Don’t beat yourself up. Guilt makes it worse.
Identify the trigger. What caused you to check? Anxiety? Boredom? Specific stressor?
Address the trigger. If it was anxiety about a specific project, maybe you need to break it into smaller tasks tomorrow. If it was boredom, maybe your evening routine needs to be more engaging.
Minimize damage. If you already checked and saw something stressful:
- Write it down on a piece of paper
- Tell yourself, “I’ll handle this tomorrow at [specific time]”
- Do a brief relaxation exercise (box breathing: 4 seconds in, 4 hold, 4 out, 4 hold)
- Read something light or listen to calming music
Reset tomorrow. One slip-up doesn’t erase your progress.

The Reality: This Takes Time

Breaking a deeply ingrained habit takes 30-90 days.

What to expect:

Week 1: This will feel hard. You’ll feel anxious. You’ll desperately want to check. You might slip up a few times.

Week 2-3: Still challenging, but you’ll notice you’re sleeping better on nights you don’t check. This positive reinforcement helps.

Week 4: It starts feeling more natural. The urge to check is less intense.

Week 6-8: The new habit feels normal. You might occasionally feel the urge, but it’s easy to resist.

Week 12: The habit is automatic. You don’t even think about checking anymore.

Your Action Plan

Tonight (15 minutes):

Choose your email cut-off time
Set app limits on your phone (Step 1)
Create a shutdown ritual (Step 3)
Put your phone in a different room before bed

This Week:

Use your shutdown ritual every single day
Track whether you check email before bed (calendar X’s)
Add business hours to your email signature
Test one evening routine activity (reading, journaling, etc.)

This Month:

30 days of no email after cut-off time
Track sleep quality improvement
Refine your evening routine
Communicate boundaries with your team

The Bottom Line

Checking email before bed isn’t a character flaw—it’s a habit created by circumstances.

Remote work blurred your boundaries. Your phone made work constantly accessible. Your brain developed a compulsive pattern.

But habits can be changed with the right system.

You don’t need more willpower. You need:

Clear boundaries (cut-off time)
Reduced friction (remove email app)
Replacement activities (evening routine)
Accountability (tracking)
Social support (communicate expectations)

Start tonight. Choose one step from this guide and implement it.

Tomorrow, add another.

Within a month, you’ll be sleeping better, feeling less anxious, and performing better at work—all because you stopped checking email before bed.

Your evening is YOUR time. Protect it.

About the Author: Tim is a remote worker who struggled with severe anxiety and insomnia caused by always being “on.” After implementing these strategies, he now helps other remote workers establish healthy boundaries through Restful Remote.

Disclaimer: This article contains affiliate links. If you purchase products through these links, we may earn a small commission at no additional cost to you. This helps support our research and keeps this content free. Read our full Affiliate Disclosure.

Keep Reading

Blog

5 Sleep-Destroying Mistakes Every Remote Worker Makes (And How to Fix Them Tonight)

By Tim November 28, 2025

If you’re a remote worker who can’t fall asleep at night, keeps waking up at 3 AM, or feels exhausted despite being in bed for 8 hours, you’re probably making at least one of these five critical mistakes.

The good news? Each one has a simple fix you can implement tonight.

I’ve made every single one of these mistakes during my transition to remote work, and fixing them transformed my sleep from 4-5 restless hours to a solid 7-8 hours of deep, restorative rest.

Let’s dive in.

Mistake #1: Your Laptop Lives on Your Nightstand

The Problem:

You finish work at 6 PM. Your laptop is right there on your nightstand. At 9 PM, you remember something for tomorrow. “I’ll just check one thing,” you tell yourself.

Suddenly it’s 11 PM, you’re deep in emails, your brain is buzzing, and you won’t fall asleep until 2 AM.

Sound familiar?

When your work tools are within arm’s reach of your bed, your brain never fully separates “work mode” from “sleep mode.” You’re essentially sleeping in your office.

The Science:

Research shows that environmental cues play a massive role in sleep quality. When your bedroom contains work-related items, your brain associates that space with productivity, stress, and alertness—the exact opposite of what you need for sleep.

Sleep experts call this “stimulus control,” and it’s one of the most powerful sleep interventions available.

The Fix:

Create a physical boundary between work and sleep:

Minimum viable solution: Put your laptop in a drawer or closet every evening at a set time (like 7 PM). Out of sight, out of mind.
Better solution: If you have a spare room or even a corner, designate that as your workspace. Never work from your bedroom.
Best solution: Get a dedicated workspace separate from your bedroom, even if it’s just a desk in your living room with a room divider creating a visual boundary.

Action step for tonight: Right now, before you go to bed, move your laptop to a different room. Put it in a drawer, a closet, or even your car. Just get it out of your bedroom.

Expected result: Within 3-7 days, you’ll notice it’s easier to “switch off” mentally when you enter your bedroom.

Mistake #2: You’re Working From Bed (Even “Just for a Few Minutes”)

The Problem:

It’s so convenient. You wake up, grab your laptop, and start checking emails before you even get out of bed. Or you work from bed during the afternoon because it’s comfortable.

Here’s the brutal truth: This is probably the single worst thing you can do for your sleep quality.

The Science:

Your brain is incredibly good at forming associations. When you repeatedly work from your bed, your brain begins to associate that space with mental alertness, problem-solving, and stress.

Then, when you try to sleep, your brain thinks, “Oh, we’re in the place where we work and solve problems!” and keeps you awake.

Studies show that people who work from bed regularly have significantly worse sleep onset latency (time to fall asleep) and more frequent nighttime awakenings.

The Fix:

Make your bed sacred—only for sleep and intimacy:

Never work from bed. Not even for “just five minutes” to check emails. Not even on weekends. The only exceptions: reading for pleasure or intimate time with a partner.
If you feel the urge to work from bed: Ask yourself, “Can this wait until I’m at my desk?” The answer is almost always yes.
Need to rest during the day? Use your couch or a different chair. Save the bed exclusively for sleep.
Already damaged the association? It takes about 2-3 weeks of consistent “bed = sleep only” to retrain your brain. Stay disciplined.

Action step for tonight: Make a rule: Starting today, if you’re on a laptop or phone for work, you’re not in bed. No exceptions.

Expected result: Within 2-3 weeks, you’ll fall asleep faster and stay asleep longer.

Mistake #3: You’re on Screens Until the Moment You Try to Sleep

The Problem:

Your evening routine looks like this:

9:00 PM: Finish work, close laptop
9:15 PM: Check Instagram on your phone
9:45 PM: Watch Netflix
10:30 PM: Scroll TikTok in bed
11:00 PM: Wonder why you can’t fall asleep

You’ve been staring at screens continuously from 9 AM to 11 PM. Your brain is swimming in blue light, cortisol is elevated, and melatonin production is suppressed.

The Science:

Blue light—the wavelength emitted by screens—suppresses melatonin production by up to 50%. Melatonin is the hormone that signals to your body, “Hey, it’s time to sleep.”

When you stare at screens late into the evening, you’re essentially telling your brain, “Stay awake! It’s the middle of the day!”

Research shows that just two hours of evening screen exposure can delay your circadian rhythm by up to three hours.

The Fix:

Create a screen-free wind-down period:

The 1-hour rule: Stop all screen use at least 1 hour before your desired bedtime. Yes, this includes your phone.
If you must use screens in the evening:
- Enable Night Shift (iOS) or Night Light (Android/Windows)
- Lower screen brightness to 30-40%
- Use blue light blocking glasses (amber/orange lenses—not the clear ones, which don’t work)
- Keep screens at arm’s length, not close to your face
Replace screen time with:
- Reading a physical book (not on a tablet)
- Light stretching or yoga
- Talking with your partner or roommate
- Journaling
- Listening to podcasts or audiobooks (without looking at the screen)
- Preparing for the next day (laying out clothes, prepping coffee)
Use an old-school alarm clock: So you don’t need your phone in the bedroom.

Action step for tonight: Set an alarm for 1 hour before your bedtime. When it goes off, put your phone in another room (on a charger, face down). Use this hour for reading, light activities, or conversation.

Expected result: You’ll fall asleep 15-30 minutes faster within the first week.

Product recommendations:

If you must work late: Consider blue light blocking glasses (look for orange or amber lenses that block 90%+ of blue light)
Replace your phone alarm: Try a sunrise alarm clock that wakes you with gradually increasing light

Mistake #4: You Have No Consistent Sleep Schedule

The Problem:

Monday through Friday, you stay up until midnight and wake at 8 AM (because remote work = no commute = sleep in).

Then on weekends, you stay up until 2 AM and sleep until 11 AM to “catch up.”

Your body has no idea what’s happening. Your circadian rhythm is completely confused.

The Science:

Your body runs on a circadian rhythm—a 24-hour internal clock that regulates sleep-wake cycles, hormone release, body temperature, and other functions.

When you have an irregular sleep schedule, you’re essentially giving yourself perpetual jet lag. Researchers call this “social jet lag,” and it’s associated with:

Increased risk of obesity
Higher rates of depression and anxiety
Worse cognitive performance
Chronic fatigue
Increased inflammation

Studies show that people with consistent sleep schedules report significantly better sleep quality—even when they get the same total hours as people with irregular schedules.

The Fix:

Choose a consistent sleep-wake schedule and stick to it:

Pick your ideal wake time. This should be the same every day—yes, including weekends. If you need to wake at 8 AM for work, make that your standard wake time.
Calculate bedtime. Most adults need 7-9 hours. If you wake at 8 AM and need 8 hours, your bedtime is midnight.
Set a “wind down” alarm. One hour before bedtime, start your evening routine. Every. Single. Night.
Stick to the schedule for 2-3 weeks. It will feel difficult at first, especially on weekends. Your body needs time to adjust.
Don’t “catch up” on sleep. If you get less sleep one night, don’t sleep in the next day. Go to bed earlier that evening instead. This keeps your schedule consistent.

“But what about social events and weekends?”

You can have some flexibility—aim for within 30-60 minutes of your regular schedule. So if you normally sleep midnight to 8 AM, you might allow yourself 1 AM to 9 AM on weekends. But not 3 AM to noon.

Action step for tonight: Right now, decide on your consistent wake time and bedtime. Put them in your calendar. Set recurring alarms. Commit to 2 weeks of consistency.

Expected result: Within 2-3 weeks, you’ll fall asleep easier, wake up feeling more refreshed, and have more energy throughout the day.

Mistake #5: Your Bedroom is Too Bright, Too Warm, or Too Loud

The Problem:

You try to sleep with:

Streetlights streaming through your window
Your room temperature at 72-75°F
Noise from neighbors, traffic, or a partner who snores
The glow from your phone charger, TV standby light, or alarm clock

Your bedroom feels like a moderately dark, moderately quiet, slightly warm space. And you wonder why you can’t sleep well.

The Science:

Your body needs specific environmental conditions for optimal sleep:

Darkness: Even small amounts of light can suppress melatonin production. Studies show that sleeping in a room with just a dim nightlight can reduce sleep quality.

Temperature: Your core body temperature needs to drop by about 2-3°F to initiate sleep. The ideal bedroom temperature is 60-67°F (15-19°C). Most people’s rooms are too warm.

Quiet: Sudden noises (traffic, neighbors, snoring) can cause “micro-awakenings” that you don’t consciously remember but that fragment your sleep and prevent deep sleep stages.

The Fix:

Optimize your sleep environment:

For Light:

Block all light sources:
- Install blackout curtains or blinds (especially important if you sleep during the day or live in a city)
- Cover or remove all light-emitting devices (phone chargers, TVs, alarm clocks with bright displays)
- Use tape to cover small LED lights
- Consider a high-quality sleep mask if blackout curtains aren’t possible
The darkness test: At night, when your eyes are adjusted, you shouldn’t be able to see your hand in front of your face.

For Temperature:

Lower your thermostat: Aim for 65-68°F. Yes, it will feel cold at first. Use blankets.
Use breathable bedding: Cotton or bamboo sheets, not polyester
Consider a fan: Even if not for cooling, the air circulation helps
Try cooling pajamas or a cooling mattress pad if you’re a hot sleeper

For Noise:

White noise machine: Masks inconsistent sounds like traffic or neighbors. Look for machines with continuous sound, not looping tracks.
Earplugs: Foam earplugs can reduce noise by 30+ decibels. Try different types to find comfortable ones.
Address the source: If possible, talk to noisy neighbors, move your bed away from the street side, or use heavy curtains (which also block sound).

Action step for tonight: Take 15 minutes to optimize your bedroom:

Cover or remove all light sources
Lower your thermostat to 65-67°F
Identify your biggest noise source and address it (even if temporarily with earplugs)

Expected result: Deeper sleep, fewer nighttime awakenings, and waking up feeling more rested.

Product recommendations:

Blackout curtains: Look for curtains with light-blocking backing (not just dark colored curtains)
White noise machine: Lectrofan or Dohm are popular options
Sleep mask: Manta Sleep or Alaska Bear (if curtains aren’t enough)
Cooling: Bamboo sheets or a cooling mattress pad if you’re a hot sleeper

The Bottom Line: Start With One Fix Tonight

I know that’s a lot of information. You might be thinking, “I need to fix all of this!”

Don’t try to fix everything at once.

Here’s what I recommend:

Tonight, pick ONE mistake to fix:

Most impactful: Stop working from bed (#2)
Easiest to implement: Move laptop out of bedroom (#1)
Best immediate results: Screen-free hour before bed (#3)

This week, add one more fix.

Next week, add another.

Within 3-4 weeks, you’ll have addressed all five mistakes, and your sleep quality will be dramatically better.

Your Action Plan

Tonight (5 minutes):

Move your laptop out of your bedroom
Set an alarm for 1 hour before bedtime to stop screen use
Cover or remove light sources in your bedroom
Lower your thermostat to 65-67°F

This Week:

Commit to never working from bed
Choose a consistent wake time and bedtime
Stick to your screen-free hour every evening

Next Week:

Maintain your sleep schedule 7 days in a row
Evaluate if you need blackout curtains or white noise
Track your sleep quality (how you feel when you wake up)

Within 30 Days:

All five mistakes addressed
Consistent sleep schedule established
Optimized bedroom environment
Sleeping 7-8 hours most nights
Waking up feeling refreshed

Common Questions

Q: What if I share my bedroom with a partner who has different sleep needs?

A: This is challenging but manageable:

For light: Use individual sleep masks instead of blackout curtains
For temperature: Use separate blankets (you can keep cool, they can bundle up)
For screens: Use blue light glasses if your partner needs screens later
For schedule: Try to compromise on a schedule that works for both

Q: I’m a night owl. Do I really need to wake up at the same time every day?

A: Yes, BUT your schedule can be later. If you’re truly a night owl, your schedule might be 1 AM to 9 AM. The key is consistency, not the specific hours. Just make sure your work schedule accommodates this.

Q: What if I travel for work or across time zones?

A: Try to maintain your schedule as much as possible. When traveling:

Adjust your sleep schedule gradually (1 hour per day)
Use light exposure strategically (bright light in your new morning)
Bring your sleep environment tools (sleep mask, earplugs, white noise app)

Q: Can I ever sleep in on weekends?

A: You can allow yourself 30-60 minutes of variation. So if you normally wake at 8 AM, sleeping until 9 AM on Saturday is fine. But sleeping until noon will disrupt your rhythm.

What’s Next?

You now know the five most common sleep mistakes remote workers make and exactly how to fix them.

But knowledge without action is useless.

Choose one fix. Implement it tonight. Track how you feel in the morning.

Then come back tomorrow and add another fix.

Within a month, you’ll be sleeping better than you have in years—all while maintaining the flexibility and freedom of remote work.

Your sleep is the foundation of your productivity, health, and happiness. It’s worth the effort.

📚 Related Articles You Might Find Helpful:

About the Author: Tim struggled with severe insomnia during the transition to remote work. After years of research and experimentation, he now helps other remote workers optimize their sleep without sacrificing productivity through Restful Remote.

Keep Reading