Are you facing problems while sleeping and have tried all the heck out to get a quick, peaceful nap? But, did you look for the best color light for sleep?
Yes! Sleep cycle and light color walk side by side. Where the wavelength of some colors promotes sleep, others disrupt it more than anything.
So, to find what is the best color light for sleep and which colors to avoid, dive into the next section.
How Does Light Color Affect Your Sleep Cycle?
We are quite familiar that the sleep-wake cycle is controlled by the production of melatonin hormone. Studies claim that although the melatonin hormone level starts to rise at night as the exposure to daylight finishes, the other lights you encounter have a direct effect on regulating or suppressing the production of melatonin.
A research in 2017 showed that there are specific photoreceptors in the eye. These receptors are sensitive to light of wavelength between 450 nm to 480 nm- in short, to blue light.
Similarly, the photoreceptors have a positive affinity for warm and calming colors falling in the range of 620 nm to 750 nm. These lights lull us to sleep quickly by producing melatonin.
What is the Best Color Light for Sleep?
The best color light to help you enjoy quality sleep for a long time are:
- Red
- Pink
- Amber
- Personal Preferences
1. Red Light
The red light spectrum stimulates the production of melatonin hormone, and various types of research support it.
A study done in 2012 studies the effect of exposure to the red light on 20 females for 30 minutes for two weeks. After 14 days, researchers found that the melatonin level was high in participants who received red light compared to those who didn’t.
Moreover, direct experiments on humans aren’t mostly favored; instead, they are performed on rodents and mice. So, a recent experiment on mice showed that red light with an intensity of 10 lux or more is known to increase melatonin and induce sleep.
2. Amber Light
Besides red light, Amber light has a soothing effect on the human mind. Thus, it helps to improve mood and promote melatonin secretion.
Opting for Amber light protects the eyes from the harmful effect of high-level blue light exposure we have. It has a wavelength between yellow and orange lights. That is why dim Amber light at night is known to improve sleep quality.
3. Pink Light
Although no research is available yet, a rough estimate by combining the color and wavelength is that pink should also aid in quicker and better sleep. Potentially speaking, it is a combination of red and purple, both of which are warm colors. Therefore, it should help in catching forty winks too.
4. Personal Preferences
Surprisingly, where research shows that warm colors, particularly red, are very beneficial in the early onset of sleep, some researchers claim that the color varies from person to person depending on individual taste.
A study done in 2017 showed the effect of different lights on participants, and it was found that users who were
- Exposed to white light took 18.8 minutes to sleep
- Exposed to random light took 18.1 minutes to sleep
- Those exposed to red light took comparatively less time to sleep
- Lastly, the ones who were exposed to the light of their preferred colors took only 11.8 minutes to sleep
What are the Benefits of the Best Color Light for Sleep?
Now that you are up with the best color light for sleep, let’s have a closer look at some of its benefits on human health. These include
- Increase in production of the sleep hormone
- Relax the body
- Turns on the biological clock and circadian rhythm
- Prevents sleep inertia
- Helps overcome sleep insomnia
- Muscle relaxation
Moreover, to visualize the effects of light color on your sleep, you can download a sleep tracker. With hundreds of them available in the digital arsenal, ShutEye is an easy and trusted app. It analyses your sleep cycle and gives daily reporting that you can compare to see improvement.
What are The Worst Colors to Sleep In?
Just like there are best color lights for sleep, there are also some worst color lights for sleep that turn off the sleep cycle and suppress the stimulation of melatonin. These include:
- Blue light
- Violet light
- Green light
That is why people who use mobile or electronics before sleep often face difficulty catching sound sleep. The blue light of the screen negatively impacts the sleep cycle, leading to restless nights.
What is The Best Color Light for Children?
Surprisingly, where the red light is equally good for babies and children sleeping, the scenario of yellow light was totally opposite. Researchers claim that exposure to yellow color light suppresses the melatonin level in children. However, no such suppression was found in adults.
However, exposure to bright light for less than 15 minutes does not affect the sleep cycle.
Some Additional Sleeping Tips to Eye On!
Apart from the above-mentioned light colors, there are some additional tips that can help you sleep better and deeper. These include:
- Following a proper sleep routine
- A warm water bath before bedtime
- Avoid caffeine 4 to 6 hours before bedtime
- Sleep on your back
- Try essential oils and aromatherapy
- Keep the room temperature ideal
The Final Thought
Red, Pink, and Amber are the best light colors to sleep in. These calming colors help to stimulate the secretion of melatonin hormone and activate the sleep cycle.
Try not to sleep in blue-green tone lights, and limit the exposure to electronics near sleep time.
Last but not least, download ShutEye to keep track of your sleep, and monitor the progress you are making, if any!