Best Blackout Curtains for Nurseries: What the Science Says

TL;DR: Research suggests that a dark, cool, and quiet sleep environment can support healthy infant sleep. While blackout curtains won't guarantee that your baby sleeps through the night, they can help reduce outside light during naps and early mornings. The best blackout curtains for nurseries are those that block as much unwanted light as possible, fit the window properly, and complement your nursery's design.

Every new parent wants the same thing: better sleep for their baby—and themselves.

If you've been researching the best blackout curtains for nurseries, you've probably seen countless claims promising longer naps and better nighttime sleep. But what does the science actually say?

Can blackout curtains really help babies sleep better?

The answer is more nuanced than a simple yes or no.

Blackout curtains aren't a magic solution, but scientific research shows that light plays an important role in regulating sleep, making a dark nursery one of the key elements of a healthy sleep environment.

In this guide, we'll explore what the research says, what to look for when buying blackout curtains, and how to create the ideal nursery for better sleep.

Why Does Light Matter for Baby Sleep?

Light is one of the strongest signals controlling the body's circadian rhythm, also known as the internal body clock.

When it's dark, the brain produces melatonin, a hormone that helps prepare the body for sleep.

When it's bright, melatonin production decreases, encouraging wakefulness.

Although newborns don't have fully developed circadian rhythms, babies gradually develop more predictable sleep-wake patterns during the first few months of life. As they grow, creating a consistent sleep environment—including reducing unnecessary light—can support healthy sleep habits.

This is why pediatric sleep specialists often recommend keeping nurseries dark during naps and bedtime.

What Does the Research Say?

Current research supports several important ideas:

Darkness Supports Healthy Sleep

Research consistently shows that exposure to light affects melatonin production and sleep timing in both children and adults.

Reducing unnecessary light before and during sleep helps support the body's natural sleep processes.

A Consistent Sleep Environment Matters

Sleep experts recommend creating a predictable sleep environment that remains similar for naps and nighttime sleep.

This includes:

  • A dark room
  • Comfortable temperature
  • Minimal noise
  • Consistent bedtime routines

Light Can Contribute to Early Wake-Ups

Early morning sunlight entering the nursery may contribute to babies waking earlier than parents would like.

Reducing sunlight with blackout curtains may help maintain a darker environment during early morning hours.

Can Blackout Curtains Help Babies Sleep Longer?

It's important to set realistic expectations.

There is no scientific evidence that blackout curtains alone will make every baby sleep through the night.

Babies wake for many reasons, including:

  • Hunger
  • Growth spurts
  • Developmental milestones
  • Illness
  • Comfort
  • Normal sleep cycles

However, blackout curtains can remove one common reason babies wake unnecessarily: light entering the room.

For many families, this means:

  • More consistent naps
  • Fewer disruptions from sunrise
  • A calmer sleep environment
  • Better conditions for healthy sleep habits

What Makes the Best Blackout Curtains for a Nursery?

Not all blackout curtains perform equally.

Here are the features experts and experienced parents often recommend.

1. Maximum Light Blocking

The primary purpose of blackout curtains is reducing outside light.

Look for curtains specifically designed for bedrooms and nurseries rather than decorative curtains that simply dim the room.

2. A Proper Fit

This is one of the biggest factors affecting performance.

Even excellent blackout fabric can't stop light entering around the edges.

Custom-made blackout curtains generally perform better because they're designed specifically for your window dimensions.

For example, Evernights specializes in custom blackout curtains made to each customer's exact measurements. By reducing light gaps around the sides and top of the window, custom curtains can create a noticeably darker nursery compared to many ready-made alternatives.

3. Floor-Length Coverage

Curtains that extend close to the floor usually block more light than shorter curtains.

They also create a more polished appearance.

4. Neutral Colors

Many parents choose calming colors that continue matching the room as their child grows.

Popular choices include:

  • White
  • Beige
  • Cream
  • Soft gray
  • Sage green
  • Light blue

Contrary to popular belief, blackout curtains don't need to be black to block light effectively.

5. Durable Fabrics

Nurseries experience years of daily use.

Choosing quality fabrics helps ensure your curtains continue performing and looking great over time.

Are Blackout Curtains Safe for Nurseries?

Yes—when installed correctly.

Follow these safety recommendations:

  • Secure curtain rods properly.
  • Keep cords completely out of children's reach.
  • Position cribs away from windows.
  • Follow your local safe sleep guidelines.

Window treatment safety is just as important as choosing the right fabric.

Blackout Curtains vs Blackout Blinds

Many parents compare these two options.

Blackout Curtains

Advantages:

  • Better insulation
  • Softer appearance
  • Better sound absorption
  • Greater flexibility in fabric choices
  • Luxury appearance

Blackout Blinds

Advantages:

  • Smaller profile
  • Easy operation
  • Modern appearance

Many families combine both for maximum flexibility and light control.

Other Ways to Improve Nursery Sleep

Blackout curtains work best when combined with healthy sleep habits.

Consider:

Keep the Nursery Cool

Most experts recommend maintaining a comfortable nursery temperature.

Follow a Consistent Bedtime Routine

Bath, feeding, reading, cuddles, and bedtime help babies recognize sleep cues.

Reduce Noise

White noise machines may help mask household sounds.

Watch for Sleep Cues

Yawning, rubbing eyes, and fussiness often indicate your baby is becoming tired.

Frequently Asked Questions

Do blackout curtains really help babies sleep?

Blackout curtains can help create a darker sleep environment by reducing outside light. While they won't solve every sleep challenge, they may help reduce one common cause of sleep disruption.

What color blackout curtains are best for a nursery?

Light colors such as white, beige, cream, and gray remain popular because they match a wide range of nursery designs while still providing effective blackout performance.

Are custom blackout curtains worth it?

If your goal is maximizing light control, custom blackout curtains are often worth considering because they fit your windows more precisely and help reduce light gaps.

When should babies sleep in a dark room?

Many parents begin darkening the nursery once their baby develops more regular sleep patterns. Always follow your pediatrician's guidance regarding your child's sleep routine.

Final Thoughts

The science is clear on one important point: light influences sleep.

While blackout curtains aren't a cure-all for every sleep challenge, they can play an important role in creating a nursery environment that supports healthy sleep habits.

By reducing unnecessary light during naps and early mornings, blackout curtains help create conditions that many babies—and parents—find more restful.

When choosing blackout curtains, fit matters just as much as the fabric itself. Custom-made options often provide better light control because they're designed specifically for your windows.

Brands like Evernights specialize in made-to-measure blackout curtains that combine premium fabrics with custom sizing, helping families create darker nurseries without compromising on style.

Combined with a consistent bedtime routine, a cool room, and safe sleep practices, quality blackout curtains are one of the simplest upgrades you can make for your nursery.

References

Back to blog