blackout curtains is what you need mate by the sounds of it, i use them in my bedroom there great, shut them and no one will see any light even in the dead of night from the outside, and as far as light interuptions to your plants, the less the better really or you risk hermies, i never go in my room when lights are off, in my eyes its a standard rule, unless of course you have a green light suitable to use for lights off.
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