Light and Noise in the Bedroom: 7 Mistakes That Ruin Your Nights

Do you wake up as soon as it gets light, or at the slightest sound in the building? Often it is not one big problem but a build-up of small details that disrupt your night. Here are the seven most common mistakes when it comes to light and noise in the bedroom, with a simple fix for each.

Mistake 1: underestimating small lights

The standby light on a TV, a glowing charger, an overly bright alarm clock or a hallway light shining under the door: these small sources are enough to brighten a dark room.

• Cover standby lights with a small opaque sticker.
• Turn your alarm clock's display away or dim it.
• Use a draught excluder to block light from the hallway.

Mistake 2: relying on thin curtains

In summer, the sun rises early and a sheer curtain is no match for it. Blackout curtains or well-closed shutters are still the best starting point. If that is not an option, for example in a rental or when travelling, a sleep mask can take over.

Mistake 3: choosing a mask that presses on your eyes

A flat, tight mask presses on your eyelids and often lets light in around the nose. Two more comfortable options:

• a 3D contoured mask, which leaves your eyes free and follows the shape of your face;
• a silk eye mask, which is featherlight and glides over your skin without leaving marks.

Our mulberry silk sleep mask is perfect for naps and travel. Adjust the strap so it stays put without squeezing.

Mistake 4: putting earplugs in wrong

An earplug that is not inserted properly does very little and ends up falling out. For the best result:

1. Choose the right ear tip size: it should seal the canal without hurting.
2. Gently pull the top of your ear up and back to open the canal.
3. Insert the earplug with a slight twisting motion, then let go of your ear.
4. Wash them regularly in soapy water and store them in their case.

Silicone earplugs with three ear tip sizes make it easier to get the right fit, and a low-profile design stays comfortable even for side sleepers.

Mistake 5: white noise too loud and too close

White noise masks sudden sounds, but it does not need to be loud. The classic mistakes are a high volume and a machine sitting right next to the pillow. Place it at least a metre from your head at a moderate volume, and go for a deeper sound (brown noise, rain) if pure white noise feels harsh.

Mistake 6: falling asleep with your phone in your hand

Listening to a podcast to fall asleep is a nice idea, but not with hard earbuds pressing into your ears or a phone that lights up with every notification. Turn on "do not disturb", place the screen face down and use a sleep timer. A Bluetooth sleep mask with ultra-flat speakers combines blackout and sound, with nothing in your ears.

Mistake 7: forgetting about the wake-up

We put effort into bedtime, then wake up to a shrill alarm in total darkness. A gradual wake-up, with light that brightens before the alarm, makes getting up gentler, especially in winter when you are up before dawn.

Your calm bedroom checklist

Before you switch off tonight, check:

• no standby lights or screens in your line of sight;
• curtains drawn, door closed, hallway light blocked;
• mask adjusted, and earplugs or white noise ready depending on your surroundings;
• phone on "do not disturb", face down or outside the bedroom;
• alarm set to a gentle wake-up.

Fixing just one or two of these mistakes is often enough to make your bedroom noticeably calmer. Start with the easiest one and see the difference after a week.