As a general rule, it is best to sleep in as much darkness as possible. Pitch darkness reduces potential distractions and disruptions to sleep. Sleeping with a light on interferes with sleep cycles and causes more fragmented sleep, and these downsides may be greatest in the few hours before waking up.

Sleeping in a dark room can improve the quality of sleep by regulating the production of melatonin. This synchronizes your body's natural sleep-wake cycle, improves your overall health, and potentially prolongs your life.

Total darkness is crucial for a better night's sleep because it promotes the production of melatonin, a hormone that regulates sleep-wake cycles. Exposure to light, even small amounts, can suppress melatonin production and disrupt the quality of sleep.

Sleeping in total darkness can carry numerous benefits, the most obvious of which is that it encourages our bodies to produce melatonin. Melatonin is a hormone commonly known as “the sleep hormone” that helps us to achieve restful and rejuvenating sleep.

Darkness promotes relaxation and stimulates the production of melatonin, the hormone that helps us fall asleep more easily. However, once you are in bed, it is advisable to switch off any light. Even while we sleep, our brain detects light through the eyelids and is no longer able to produce melatonin as it confuses night and day.