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Dark room sleep environment

Also known as: sleep environment, blackout bedroom

AAdequate Evidence54 studies referenced

Complete darkness in the bedroom prevents light-induced cortisol and melatonin disruption during sleep.

Duration

Throughout sleep

Frequency

Daily

Equipment

Blackout curtains, Eye mask (optional)

How to do it

  1. 1Install blackout curtains or blinds
  2. 2Cover all LED lights (tape over standby lights)
  3. 3Use an eye mask if blackout isn't possible
  4. 4No phone/screen light in bedroom

Safety notes

Keep a dim red/orange nightlight for safety if needed.

Studies on Dark room sleep environment (54)

1.

Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans

Gooley JJ, et al. (2011) · J Clin Endocrinol Metab · n=116

2.

Effectiveness of mHealth-Based Nutritional Interventions on Iron Status of Pregnant Women: Systematic Review of Randomized Controlled Trials.

Belay SA (2026) · JMIR mHealth and uHealth

3.

The effects of antenatal interventions on gestational weight gain in low and middle-income countries: a systematic review.

Aggrey PA (2026) · BMJ global health

4.

Is the Juice Worth the Squeeze? Vitamin C Supplementation in Hemodialysis Patients: A Systematic Review.

Sikorska-Wiśniewska M (2026) · Nutrients

5.

Effect of iron supplements on cognitive development in children: an umbrella review.

Caballero-Apaza LM (2026) · Frontiers in nutrition

6.

Folic acid supplementation and malaria susceptibility and severity among people taking antifolate antimalarial drugs in endemic areas.

Qi YP (2026) · The Cochrane database of systematic reviews

7.

The effect of prenatal balanced energy and protein supplementation on small vulnerable newborn types in low- and middle-income countries: A systematic review and meta-analysis of individual participant data.

Wang D (2026) · PLoS medicine

8.

Oral iron supplements for children in malaria-endemic areas.

Itzkovich M (2026) · The Cochrane database of systematic reviews

9.

Long-Term Effects of Multiple-Micronutrient Supplementation During Pregnancy, Lactation, and Early Childhood on the Cognitive Development of Children Aged 4-14 Years: A Systematic Review of Randomized Controlled Trials.

William A (2025) · Nutrients

10.

Essential Trace Elements and Their Impact on Immune Response and Disease Severity in Malaria Infection: A Systematic Review.

Hanifian H (2026) · Parasite immunology

11.

Advances in Supportive Therapy for Patients With Thalassemia: A Systematic Review.

Septian RB (2026) · Biological research for nursing

12.

Modifiable risk factors for anemia in pregnancy: an umbrella review of systematic reviews and meta-analyses.

Dagne WK (2025) · BMC pregnancy and childbirth

13.

Comparative efficacy of different dietary interventions for cardiopulmonary fitness at high altitude: a systematic review and network meta-analysis.

Wang B (2025) · Frontiers in nutrition

14.

Effectiveness of various interventions for patients with preoperative anemia undergoing cardiac surgery: a Bayesian network meta-analysis and systematic review.

Chen Y (2026) · International journal of surgery (London, England)

15.

Arthrospira platensis and Chlorella vulgaris Consumption on Iron Status: A Systematic Review of In Vivo Studies.

Lacurezeanu A (2025) · Molecular nutrition & food research

16.

High-dose intravenous iron significantly reduces the risk of red blood cell transfusion and improves postoperative hemoglobin levels after cardiac surgery: A systematic review of randomized controlled trials.

Wang L (2025) · PloS one

17.

Efficacy and safety of intravenous iron supplementation for perioperative iron deficiency anemia: a systematic review and network meta-analysis of randomized controlled trials.

Xue Q (2026) · Journal of clinical anesthesia

18.

Indications for the evaluation and supplementation of hypophosphatemia: an umbrella systematic review of reviews and guidelines.

Netzer S (2025) · BMC medicine

19.

Prevalence and associated factors of anemia among newborns in Ethiopia: a systematic review and meta-analysis.

Mekonen H (2025) · Journal of pediatric nursing

20.

Impact of TMPRSS6 Genetic Variants on Maternal Iron Status in Pregnancy: A Systematic Review.

Fauzan R (2025) · Birth defects research

21.

The effect of intravenous iron supplementation compared to oral iron supplementation during pregnancy on neonatal outcomes-a systematic review of randomized controlled trials.

Kuitunen I (2025) · European journal of pediatrics

22.

Acceptability of Antenatal Multiple Micronutrient Supplementation (MMS) Compared to Iron and Folic Acid (IFA) Supplementation in Pregnant Individuals: A Narrative Review.

Kissell MC (2025) · Nutrients

23.

Clinical characteristics, management, and outcomes of cadmium poisoning: a systematic review of case reports and case series.

Shao Z (2025) · Frontiers in public health

24.

Psychiatric and cognitive outcomes of iron supplementation in non-anemic children, adolescents, and menstruating adults: A meta-analysis and systematic review.

Fiani D (2025) · Neuroscience and biobehavioral reviews · n=1,408

25.

Efficacy of daily versus alternate day oral iron supplementation for management of anaemia among general population: a systematic review and meta-analysis.

Dhanvijay AD (2025) · BMC pharmacology & toxicology

26.

Effect of Interventions on Iron-Deficiency Anemia Among School-Going Children in India: A Systematic Review and Network Meta-Analysis.

Felix F (2025) · Journal of research in health sciences

27.

Vegan diet and nutritional status in infants, children and adolescents: A position paper based on a systematic search by the ESPGHAN Nutrition Committee.

Verduci E (2025) · Journal of pediatric gastroenterology and nutrition

28.

Intravenous Iron in Heart Failure Patients With Iron Deficiency: A Meta-Analysis of Randomized Controlled Trials.

Liu Y (2025) · Journal of evidence-based medicine

29.

Prevalence and correlates of anemia following Roux-en-Y gastric bypass: a systematic review and meta-analysis.

Gao Z (2025) · International journal of surgery (London, England)

30.

Micronutrient and protein-energy supplementation enhance vaccine responses in undernourished children: Evidence from a systematic review.

Ngoie Mwamba G (2025) · F1000Research

31.

Guidelines on Placenta Accreta Spectrum Disorders: A Systematic Review.

Bonanni G (2025) · JAMA network open

32.

Are there prophylactic effects of vitamin D among healthier adult patients? A systematic review of randomized controlled trials.

Goswami C (2025) · BMC nutrition

33.

Impact of Helicobacter pylori infection on iron deficiency anemia in children: a systematic review and meta-analysis with early intervention implications.

Wang Z (2025) · Frontiers in microbiology

34.

Evidence-Based Supplementation Strategies for Wrestlers: A Systematic Review.

Coutiño Díaz M (2025) · Current nutrition reports

35.

Effect of iron supplementation in healthy exclusively breastfed infants: a systematic review and meta-analysis.

Tian K (2025) · Frontiers in pediatrics

36.

Maternal and newborn health inequality among Syrian refugees in Turkey: a systematic review and meta-analysis.

Hakimi S (2025) · International journal for equity in health

37.

Contribution of Maternal Adherence to the Effect of Multiple Micronutrient Supplementation During Pregnancy: A Systematic Review and Individual Participant Data Meta-analysis.

Smith ER (2025) · Advances in nutrition (Bethesda, Md.)

38.

Effect of prenatal multiple micronutrient supplementation compared with iron and folic acid supplementation on size at birth and subsequent growth through 24 mo of age: a systematic review and meta-analysis.

Gomes F (2025) · The American journal of clinical nutrition

39.

Preoperative iron supplementation in non-anemic patients undergoing major surgery: a systematic review and meta-analysis.

Toledo FV (2025) · Brazilian journal of anesthesiology (Elsevier)

40.

Alpha-lipoic acid on intermediate disease markers in overweight or obese adults: a systematic review and meta-analysis.

Luo Y (2025) · BMJ open

41.

Alpha Lipoic Acid Supplementation and Iron Homeostasis: A Comprehensive Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials.

Sharifi-Zahabi E (2024) · International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition

42.

Impact of Vegan and Vegetarian Diets on Neurological Health: A Critical Review.

Clemente-Suárez VJ (2025) · Nutrients

43.

The association between iron supplementation during pregnancy and the risk of childhood leukemia: a meta-analysis of case-control studies.

Dabir M (2025) · The journal of maternal-fetal & neonatal medicine : the official journal of the European Association of Perinatal Medicine, the Federation of Asia and Oceania Perinatal Societies, the International Society of Perinatal Obstetricians

44.

Optimal dose and duration of iron supplementation for treating iron deficiency anaemia in children and adolescents: A systematic review and meta-analysis.

Rehman T (2025) · PloS one

45.

Effect of probiotic and prebiotics supplementation on hemoglobin levels and iron absorption among women of reproductive age and children: a systematic review and meta-analysis.

Apte A (2025) · BMC nutrition

46.

The efficacy of dietary supplements on health status and performance of football players: a systematic review.

Allahyari P (2025) · Journal of basic and clinical physiology and pharmacology

47.

The effects of prenatal multiple micronutrient supplementation and small-quantity lipid-based nutrient supplementation on small vulnerable newborn types in low-income and middle-income countries: a meta-analysis of individual participant data.

Wang D (2025) · The Lancet. Global health

48.

Efficacy and safety of intravenous ferric carboxymaltose in the treatment of Restless Legs Syndrome: a systematic review and meta-analysis.

Khan A (2024) · Frontiers in neurology

49.

The benefits and harms of oral iron supplementation in non-anaemic pregnant women: a systematic review and meta-analysis.

Watt A (2025) · Family practice

50.

Systematic review on supplementation, fortification, and food-based interventions for preventing iron deficiency anemia in low- and middle-income countries.

Helmyati S (2025) · Asia Pacific journal of clinical nutrition

51.

Preoperative intravenous versus oral iron supplementation for elective surgery: evidence based on 12 randomized trials.

Yue L (2025) · Postgraduate medicine

52.

Anemia in pregnancy: a systematic review and meta-analysis of prevalence, determinants, and health impacts in Egypt.

Azzam A (2025) · BMC pregnancy and childbirth

53.

Effects of Nutrition-Specific Interventions to Prevent and Control Nutrition-Related Anemia in Infants, Children, and Adolescents: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials.

Ren T (2025) · Journal of the Academy of Nutrition and Dietetics

54.

Intermittent versus daily oral iron folic acid supplementation and pregnancy outcome in low- and middle-income countries: a systematic review and meta-analysis of experimental studies.

Chillo SL (2025) · Reproductive health

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