Choosing the Best Bedroom Shades for a Good Night’s Sleep

March 19th, 2025

The neighbor’s dog barks incessantly late at night.

An unmuffled motorcycle roars by at 115 dB.

Stress from work makes you toss and turn in bed.

The world conspires against your sleep. The last thing you want is light leaking through the window.

So choose your window treatments carefully, grasshopper. The right bedroom shades send you peacefully on your journey to the Land of Winken, Blinken, and Nod.

Why the Right Bedroom Shades Matter

Light exposure plays a critical role in regulating our sleep-wake cycles. More exposure to light (even small amounts from streetlights) can signal your brain to stay alert, disrupting your sleep. Blackout bedroom shades block most external light, creating the ideal sleep environment.

But not all shades are equally effective for sleep.

Here’s a breakdown of the most popular shades and how they can enhance your sleep environment.

1. Blackout Shades

Blackout shades are the Holy Grail for light-sensitive sleepers. Designed to block nearly 100% of light, they create a deep, dark environment.

Best for

Urban areas with bright streetlights, shift workers, or light sleepers who need complete darkness.

Benefits

Maximal light blockage
Customizable for window size
Helps regulate room temperature

2. Honeycomb/Cellular Shades

These pleated shades have a unique honeycomb structure that traps air for insulation. Their material determines the amount of light they let through.

Best for

Bedrooms where you want to keep some natural light during the day.

Benefits

Various levels of light blockage available, from sheer to opaque
Insulating effect helps regulate room temperature
Stylish and modern design

3. Roller Shades

These window treatments roll up or down on a metal or plastic rod via a spring mechanism or chain lift system. Light-filtering fabric lets in gentle sunlight, keeping your room bright without harsh glare.

Best for

People who love simplicity or minimalistic interiors.
Ideal for rooms with large windows.

Benefits

Choose from a variety of colors and patterns to match your room decor
Allows gentle natural light through for a bright atmosphere
Blocks out harsh glare while maintaining privacy

4. Sheer Shades

These lightweight shades combine the benefits of drapery, shades, and blinds. They offer soft light filtration while providing daytime privacy.

Best for

Rooms where you want to maximize natural light but still maintain some privacy during the day.
Ideal for large windows or sliding glass doors.

Benefits

Softly diffuses natural light without completely blocking it out
Provides daytime privacy while still allowing a view to the outside
Wide variety of colors, patterns, and textures available for customization

5. Motorized Shades

Motorized shades offer the ultimate convenience and control over your bedroom’s light exposure. With a button push, you can adjust the shades to your desired level of light blockage. Some models have timers or light detectors for automatic control.

Best for

Tech-savvy individuals who want hands-free control over their bedroom environment
People with mobility limitations or difficulties reaching high windows

Benefits

Convenient and easy to use, especially for high or hard-to-reach windows
Customizable options such as automatic scheduling or syncing with smart home systems
Can be integrated with blackout shades for optimal light blockage at night

6. Roman Shades

These decorative shades feature soft folds of fabric that stack neatly when raised. They come in various opacities and can be lined with blackout material for better light blockage.

Best for

Bedrooms where style and aesthetics are a top priority
People who prefer a more traditional or classic look for their window treatments

Benefits

Wide range of fabrics, colors, and patterns available for customization
Lined options provide additional light blockage and insulation for improved sleep
Versatile design that complements various interior styles

7. Dual Shades

Also known as zebra or dual-layered blinds, dual shades consist of alternating sheer and opaque fabric bands that can be adjusted to control light and privacy levels.

Best for

Bedrooms where you want versatility and the option to control light levels throughout the day
People who prefer a sleek and modern design

Benefits

Provides flexibility to adjust light levels according to time of day or preference
Versatile design that complements various interior styles
Can be customized with blackout material for a better sleep environment at night

What to Consider When Choosing Bedroom Shades

1. Your Sleeping Environment

Do you have bright streetlights outside? Or does your bedroom face the sun during the day? Assess the level of light coming into your room before making a decision.

2. Light-blocking Needs

Not everyone needs a completely dark room to sleep well. Blackout shades are ideal for maximum light blocking, while cellular or Roman shades may suffice for those who prefer moderate darkness.

3. Budget

Blackout liners or budget-friendly Roman shades can be affordable solutions, while motorized or custom blackout shades come at a higher cost.

4. Energy Efficiency

If cutting energy costs is a priority, honeycomb shades can help maintain room temperature, which could also improve sleep comfort.

5. Ease of Use

Motorized shades offer the ultimate convenience, especially if you have hard-to-reach windows or want to program shades to open automatically in the morning.

6. Decor & Aesthetics

Your shades should complement your room’s overall design. Roman and honeycomb shades offer plenty of stylish options without compromising functionality.

Tips to Maximize the Effectiveness of Your Bedroom Shades

Add Curtains: Pair blackout shades with blackout curtains for extra light-blocking power and improved insulation.
Consider Light Gaps: Even a tiny gap at the edges of your shades can allow unwanted light in. Look for shades that fit snugly, or add side channels to seal the edges.
Invest in Automation: Motorized or programmable shades can enforce consistent wake and sleep schedules.
Layer for Flexibility: Dual shades or layered options can block light at night while still letting in natural light during the day.

FAQs: Best Bedroom Shades

Q: What’s the difference between blackout and room-darkening shades?

Blackout shades block nearly 100% of light, creating a pitch-dark room. Room-darkening shades reduce light significantly but aren’t as effective as blackout shades.

Q: Are custom shades worth it?

Custom shades ensure a perfect fit, reducing gaps that allow light to seep through. They’re usually worth the investment for optimal light blocking.

Q: Can I install blackout shades myself?

Many blackout shades come with installation kits and instructions. However, heavy or larger custom shades may require professional help.

Q: How do I clean my bedroom shades?

Regular cleaning involves dusting with a microfiber cloth or vacuuming with a soft brush attachment. For fabric shades, spot clean with mild soap and water.