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 of 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 out why warm colors are the best light color for sleep and which colors to avoid, dive into the next section.
- The color of light you are exposed to can significantly impact your sleep quality.
- Blue light disrupts sleep by suppressing the production of melatonin, the sleep hormone.
- Warm colors, such as red, amber, and pink, are the best light colors for sleep, as they promote melatonin secretion and relaxation.
- Personal preferences may play a role in the effectiveness of light colors for sleep, with some individuals benefiting more from their preferred colors.
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 artificial lights you encounter have a direct effect on regulating or suppressing the production of melatonin.
Research in 2017 showed that there are specific photoreceptors in the eye. These receptors are sensitive to light wavelengths between 450 nm to 480 nm- in short, to blue light.
Similarly, the photoreceptors have a positive affinity for warm light 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?
Light bulb colors that are best for sleep are:
- 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 red light therapy 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 color of 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 under 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 effects 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 can positively affect our sleep quality. Red light and amber light are probably the best night light colors you can choose.
3. Pink Light
Although no research is available yet, a rough estimate by combining the color and wavelength is that pink should also be a calming light color for sleep. Potentially speaking, it is a combination of red and purple, both of which are warm colors. Therefore, pink light helps 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 colors that help with sleep vary 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 and took 18.8 minutes to sleep
- Exposed to random LED 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 which light is best for sleep let’s have a closer look at some of the benefits light may have on human health. These include
- Increase in the 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.
Not Only Light Colors Affect Our Sleep
Speaking of colors, if you’re experiencing any issues with falling asleep, you can try our different colors of sleep noises. ShutEye has a great variety of white noises, pink noises, brown noises, and more. You can mix and match different ambient noises to create your custom soundscape. Dive into the colorful world of noises to fall asleep to and find out which one is your absolute favorite.
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!
Frequently Asked Questions
What role does light play in our sleep cycle?
Light plays a crucial role in regulating our sleep-wake cycle. Exposure to blue light, which is emitted by many electronic devices, can suppress the production of melatonin and interfere with our ability to fall asleep.
What are the types of light that affect our sleep?
The two main types of light that affect our sleep are blue light and red light. Blue light, which is emitted by electronic devices and some artificial lighting, can disrupt our sleep-wake cycle. Red light, on the other hand, promotes better sleep and relaxation.
Can using red light help me sleep better?
Yes, using red light can help you sleep better. Red light has been shown to improve sleep quality and promote relaxation at night. It is a sleep-friendly color that does not interfere with the production of melatonin.
Are there specific color night lights for sleeping?
Yes, there are color night lights specifically designed for sleeping. These night lights emit a warm and soothing light that promotes relaxation and better sleep.
Can red light lamps be used as a night light for sleeping?
Yes, red light is by far the best night light for sleeping. They emit a sleep-friendly light that does not disrupt your sleep-wake cycle and helps you sleep better.
Can the color of light affect my sleep?
The color of light can affect your sleep. Blue light in the evening can interfere with your ability to fall asleep and disrupt your sleep cycle. On the other hand, red light promotes better sleep and relaxation.
Can the light sources in my house affect my sleep?
Yes, the type of light bulbs in your house can affect your sleep. If your light bulbs emit blue light, it can disrupt your sleep-wake cycle and make it harder for you to fall asleep. Using warm or red color light is best, as it can help create a more sleep-friendly environment.
How does light affect our sleep?
Light affects our sleep by regulating our sleep-wake cycle. Exposure to blue light, especially in the evening, can suppress the production of the sleep hormone melatonin and make it harder for us to fall asleep. On the other hand, warm or red light promotes relaxation and better sleep.