How Light Affects Sleep: Best & Worst Lighting for Restful Nights
The Role of Light in Sleep
Light is one of the most important environmental factors influencing our sleep. From the moment we wake up to when we fall asleep, the presence or absence of light regulates our circadian rhythm—the internal clock that controls our sleep-wake cycle. The type of light you’re exposed to, especially in the evening, plays a crucial role in preparing your body for rest.
While a dark room is ideal for quality sleep, understanding the right types of light in the hours leading up to bedtime can significantly improve your sleep quality. In this guide, we’ll explore how different light colors influence sleep, and which ones you should embrace and avoid for a better night’s rest.
How Light Affects Your Body’s Sleep Cycle
Light directly impacts melatonin, the hormone responsible for regulating sleep. As natural light decreases in the evening, your brain begins to produce melatonin, signaling to your body that it's time to wind down. However, exposure to artificial light, particularly from screens, can interfere with melatonin production, making it harder for you to fall asleep.
When you’re exposed to light, especially bright or blue light, your body’s natural production of melatonin can be suppressed. This is why many people struggle to sleep after late-night screen use, whether it’s from smartphones, tablets, or televisions.
Choosing the right lighting in your bedroom and before bedtime can help signal your body that it’s time to relax and prepare for sleep.
Best Color Light for Sleep
Some colors of light are more conducive to relaxation and sleep than others. Let's take a look at the most sleep-friendly colors:
1. Red Light
Red light is arguably the best lighting choice for sleep. It does not affect your circadian rhythm, making it ideal for bedtime. Research shows that red light exposure increases melatonin production and improves sleep quality. If you're using lights at night, red is a great option to avoid disrupting your body’s natural sleep cycle.
Even when waking up in the middle of the night, red light is the least likely to interfere with melatonin levels and can help reduce feelings of grogginess in the morning.
2. Orange and Yellow Light
Soft, warm hues of orange and yellow are also great for promoting sleep. These colors mimic the warm glow of a sunset, signaling to your body that nighttime is approaching. Compared to cooler, brighter lights, yellow and orange hues have a minimal impact on your circadian rhythm and are less likely to suppress melatonin.
If you need some light while winding down or getting ready for bed, opt for warm-colored lights like amber or yellow. These colors help your body relax without interfering with the natural progression to sleep.
3. Soft Amber Light
If you prefer a bit of light in your room for safety or comfort, consider soft amber lighting. It’s gentle on your circadian rhythm and doesn’t suppress melatonin, making it a good alternative for those who need a low level of light without compromising their sleep quality.
Worst Color Light for Sleep
Some types of light are particularly disruptive to sleep, especially when used in the hours before bedtime. The following colors are best avoided if you want to ensure deep, restorative sleep:
1. Blue Light
Blue light is perhaps the most well-known disruptor of sleep. Emitted by most electronic devices—like smartphones, tablets, and computer screens—blue light is absorbed by light receptors in the eye that influence the circadian rhythm. Exposure to blue light before bed suppresses melatonin, making it harder to fall asleep and leading to poorer sleep quality.
To minimize the impact of blue light, it’s best to avoid screens for at least an hour before bed. If you must use your phone or computer, consider using blue light filtering glasses or installing apps that reduce blue light emission at night.
2. Green Light
Green light also suppresses melatonin, though not as strongly as blue light. It can still interfere with your body’s ability to wind down for sleep, so it’s a good idea to avoid it in the hours leading up to bedtime.
If you're looking to use night lights or other low-intensity lighting, opt for colors like red, amber, or yellow rather than green.
Other Tips for Optimizing Your Bedroom Lighting
Aside from choosing the right color light, here are some additional strategies to optimize your bedroom lighting and improve your sleep environment:
- Install dimmer switches: Adjusting the brightness of your lights in the evening can help signal to your brain that it’s time to wind down. Keep your bedroom lighting on a dim setting after sunset to prepare your body for sleep.
- Consider blackout curtains: If outside light is a problem, blackout curtains can help keep your bedroom dark and conducive to sleep. They are especially useful for light-sensitive sleepers or those who work night shifts.
- Use a warm, low-wattage bulb: In lamps or bedside lights, opt for low-wattage, warm-colored bulbs (such as 2700K or below) to minimize blue light exposure before bed.
Light Therapy for Better Sleep
For those with sleep disorders or issues such as insomnia, light therapy can be a helpful treatment. This involves exposure to specific wavelengths of light at certain times of the day to help reset the circadian rhythm. Light therapy has been shown to be effective in treating conditions like seasonal affective disorder (SAD), jet lag, and circadian rhythm disorders.
Consult with a healthcare professional if you believe light therapy could benefit you, as it must be done at the right times and with the right intensity to be effective.
