What Color Light is Best for Sleep?

Did you know the color of light in your bedroom can significantly impact your sleep quality? And you probably already know that smart devices and screens mess up your sleep schedule too. As our understanding of sleep and light exposure evolves, researchers have found that not all lights are created equal. This blog explores the effects of different light colors and how they could affect your shut-eye. Get practical tips on creating a bedroom environment that’s more conducive to sleep as well. 

Understanding Light and Sleep

Light plays a crucial role in regulating our circadian rhythms, the internal biological clock that dictates our sleep-wake cycles. For example, light can be helpful when we first wake up. It benefits our circadian rhythms to get some sunlight an hour or two after we wake up. However, exposure to blue light, particularly at night, influences our production of melatonin, a hormone that signals to our body that it’s time to sleep. 

The Impact of Light Colors on Sleep

Blue Light

Blue light, which is emitted by devices such as smartphones, TVs, and computer screens, is known to interfere with melatonin production. Studies have shown that exposure to blue light in the evening can delay the onset of sleep and reduce sleep quality. The intense wavelengths of blue light can signal to the brain that it is still daytime. To mitigate the impact of blue light, many experts recommend using blue light filters on electronic devices in the hours leading up to bedtime. Additionally, some people find that switching to a dimmer, warm light helps eye fatigue after staring at their screens all day.

Red Light

Red light has emerged as a promising option for improving sleep. Unlike blue light, red light does not suppress melatonin production. In fact, red light has been shown to have a calming effect on the body. A study published in the Journal of Athletic Training in 2012 found that participants exposed to red light experienced improved sleep quality and increased melatonin levels compared to those exposed to blue light. Red light’s longer wavelengths are less likely to disrupt our circadian rhythms.

Warm White Light

Warm white light, which has a lower color temperature, can also be beneficial for sleep. This type of light mimics the natural warm tones of a sunset. You’re probably also drawn to them naturally in the bedroom because they make spaces more cozy. Warm white light is less likely to interfere with melatonin production compared to cooler, blue-toned lights. Using dimmed salt lamps or warm-toned bulbs can help create a great sleep-inducing atmosphere.

Green Light

Research published in Sleep Medicine Reviews suggests that green light exposure in the evening may have a neutral or slightly positive impact on sleep compared to blue light. However, green light is less studied than red and blue light. Its effects on sleep quality are not as well established. You can choose to try it, but it may not be super beneficial. 

Practical Tips for Using Light to Improve Sleep

Use Dim Lighting Before Bed

To create a sleep-friendly environment, opt for dim lighting in the evening. Dim, warm-toned lights can help signal to your body that it’s time to wind down. Avoid bright, cool-toned lights.

Implement a Lighting Schedule

Establish a lighting routine that aligns with your sleep schedule. Gradually dim the lights in the hour or so before bed to help your body wind down. Using a combination of dim, warm lights can create a calming pre-sleep environment.

Use Light-Blocking Curtains

If you’re particularly sensitive to light that filters through your windows, consider using light-blocking curtains or shades. These can help create the dark bedroom you need to fully get some rest.

Conclusion

The color of light in your bedroom can have a significant impact on your sleep quality and bedroom. Blue light should be minimized (if you can, turn off your electronics completely an hour before you sleep), while red and warm white light are better options for creating a relaxing environment. By understanding how different colors of light affect your body, you can enhance your sleep quality.