Ashwin Lewis
Light plays a significant role in our sleep cycle. While it is well-known that blue light can negatively impact sleep quality, other colours may help improve it. Research shows that red light may be the most conducive to sleep. It stimulates melatonin production, helping you relax mentally and physically as you drift off. Amber or yellow light, with its warm and calming candle-like qualities, can also promote better sleep. On the other hand, blue light from electronic devices can disrupt your sleep-wake cycle, tricking your brain into thinking it's still daytime.
| Characteristics | Values |
|---|---|
| Colors to avoid | Blue, violet, green, purple, and white |
| Colors to use | Red, amber, orange-sunset red, pink, and warm white |
| Reasons to avoid blue light | Interferes with the body's natural sleep-wake cycle, Suppresses melatonin production, Reduces melatonin levels, and can negatively impact sleep quality |
| Benefits of red light | Stimulates melatonin production, Induces sleep, and Promotes relaxation |
| Other factors to consider | Brightness, hue, saturation, and color temperature |
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What You'll Learn
Blue light negatively impacts sleep quality
Blue light, emitted by electronic devices such as smartphones, computers, tablets, and televisions, can negatively impact sleep quality. Blue light can trick the brain into thinking it is still daytime, disrupting the body's natural sleep-wake cycle and leaving people feeling alert instead of tired.
Research has shown that blue light suppresses melatonin, a hormone that influences the body's biological clock or circadian rhythm and makes us feel drowsy. While melatonin is inhibited by sunlight during the day, signalling to the body that it is time to be awake, it is released at night when there is less light, helping the body to prepare for sleep. However, exposure to blue light in the evening interferes with the body's ability to fall asleep, reducing melatonin levels and disrupting the circadian rhythm.
A study by Harvard researchers compared the effects of blue light to green light, finding that blue light suppressed melatonin for twice as long and shifted circadian rhythms by twice as much. Another study by researchers at the University of Toronto found that blue light is a potent suppressor of melatonin, as participants exposed to bright indoor light while wearing blue-light-blocking goggles had similar melatonin levels to those exposed to regular dim light without goggles.
The proliferation of electronic devices with screens and energy-efficient lighting has increased exposure to blue light, especially at night. To improve sleep quality, it is recommended to avoid blue light sources and limit the use of electronic devices before bed. Instead, opt for warm colours like red or amber lighting, which promote sleep by stimulating melatonin production.
While the evidence on the impact of blue light is mixed, with some studies finding no significant change in sleep quality, overall, blue light appears to negatively affect sleep quality and duration. This can have negative consequences for athletes, as reduced sleep quality and duration can impair physical and cognitive performance and recovery.
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Red light helps stimulate sleep
Light plays a significant role in our sleep cycle. While it is well-known that blue light can negatively impact sleep quality, red light may help stimulate sleep.
Red light is believed to promote sleep by stimulating the production of melatonin, a hormone that helps us sleep. Sunlight typically regulates the body's melatonin levels, inhibiting its secretion during the day and increasing it at night. However, with the advent of modern technology, artificial light from sources like lamps and electronic screens can disrupt our natural sleep patterns. Blue light exposure in the evening can interfere with our ability to fall asleep by suppressing melatonin production. On the other hand, red light has a lower color temperature and does not stimulate our brain's response to its wavelengths, making it ideal for transitioning from daylight to night without disrupting our sleep cycle.
Research supports the positive impact of red light on sleep. A 2019 study found that using a combination of red and ambient white light in the afternoon improved participants' circadian rhythm and increased alertness after lunch. Additionally, a 2017 study on mice showed that red light at an intensity of 10 lux or higher had the potential to induce sleep. While most studies on red light and sleep have been conducted on rodents, limited human research suggests that red light may help stimulate sleep.
To optimize your sleep environment, it is recommended to keep your room dark or use warm-colored lighting. Red light bulbs or night lights emitting dim red, orange, or yellow light can create a cozy and soothing atmosphere that promotes sleep. However, it is important to ensure that the red light is not too bright, as this can suppress melatonin production and impact your sleep.
In summary, red light can be a useful tool for improving sleep quality and stimulating sleepiness. By understanding how light affects our sleep-wake cycles and utilizing red light appropriately, we can enhance our sleep hygiene and overall well-being.
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Green light negatively affects melatonin levels
Light plays a significant role in our sleep cycle. Blue light, in particular, has been singled out as a leading cause of sleep deprivation. Blue light from phones, screens, LED lights, and fluorescent lights can negatively impact your sleep quality. However, green light has also been found to negatively affect melatonin levels.
Melatonin is a hormone that controls the body's natural sleep-wake cycles. Specialized photoreceptors in our eyes send information to our brains, influencing our melatonin production. Exposure to light suppresses melatonin secretion, and blue light at night does so more powerfully than other colors.
Research has shown that blue light suppresses melatonin for about twice as long as green light. Green light has been found to suppress melatonin output and sleepiness during sleep deprivation. A pilot study showed that sleep-deprived subjects tolerated 2,000 lux of green light given for 10 minutes hourly, and this reduced nighttime melatonin output.
While green light negatively affects melatonin levels, it is not as disruptive as blue light. Blue light boosts attention, reaction times, and mood during the day but is most disruptive at night. Blue light throws the body's biological clock, the circadian rhythm, out of balance, and sleep suffers as a result.
To improve sleep quality, it is recommended to avoid blue light before bed and expose yourself to bright light during the day.
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Violet light may hinder sleep
Light plays a significant role in our sleep cycle. While brighter lights can make people feel better and more sleepy, dimmer lights have the opposite effect. Intense direct light can cause stress, anxiety, and restlessness, potentially leading to insomnia and other sleep issues.
Blue light, in particular, has been identified as a leading cause of sleep deprivation. It can negatively impact your sleep quality by reducing melatonin levels and disrupting your sleep-wake cycle. Electronic screens, LED lights, and fluorescent lights often emit blue light.
Violet light may have similar effects to blue light, according to research from 2024. A study by Mitsui K. et al. in 2024 examined the effects of violet-excitation light-emitting diodes on melatonin secretion and sleepiness. This research adds to the growing understanding of the impact of light-emitting devices on humans.
Dr. Stuart Peirson from Oxford University's Sleep and Circadian Neuroscience Institute led a study on mice to understand the effects of different colors of light on sleep. The study found that blue light delayed sleep onset, with mice exposed to blue light experiencing longer sleep onset times compared to those exposed to violet and green light. However, when tested on mice lacking the pigment melanopsin, blue light caused rapid sleep onset, while violet and green light significantly delayed sleep. These findings suggest that melanopsin plays a crucial role in regulating sleep and adrenal stress responses.
While the effects of violet light on sleep require further human research, it is generally advised to avoid bright lights and blue light before bed to optimize your sleep quality.
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Amber light is soothing and promotes sleep
Light plays a significant role in our sleep cycle, and certain types of light can affect our mood and quality of sleep. While blue light from electronic devices can trick our brain into thinking it's still daytime and disrupt our sleep-wake cycle, amber light is soothing and promotes sleep.
Amber light is a warm light with a yellowish hue that appears inviting and gives off a natural, cozy atmosphere. It is a calming light colour that helps us feel calmer and promotes the secretion of melatonin, a hormone that controls our body's natural sleep-wake cycles. Melatonin is released into the body from the pineal gland, helping us mentally and physically relax as we drift off to sleep.
The amber-spectrum light emitted by firelight and candlelight demonstrates no negative effect on melatonin production. In fact, it mimics the amber-wavelength light of candlelight, making it an ideal calming light colour for sleep, allowing us to fall asleep quickly. Amber light bulbs can be used in overhead lighting throughout the home, providing a nice warm and relaxing atmosphere that protects you against harmful blue light.
Additionally, SomniLight offers amber sleep lamps and book lights that are designed to mimic the amber-wavelength light of candlelight while providing the safety and convenience of modern lighting. These lamps and book lights can help you fall asleep up to an hour faster. When using amber light is impractical, such as during late-night shift work or computer use, amber glasses have been proven to block up to 99% of blue wavelengths, preserving your body's natural melatonin production.
Overall, amber light is soothing and promotes sleep by creating a warm and relaxing atmosphere that supports the natural secretion of melatonin, making it an ideal choice for those seeking to improve their sleep quality and overall mood and mental health.
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Frequently asked questions
Red light is the best color to help you sleep. Red light causes the brain to produce melatonin, a hormone that helps you relax and fall asleep. Amber or yellow light can also be calming and promote a good night's sleep.
Blue light has been found to negatively impact sleep quality. Blue light from electronic devices can trick the brain into thinking it is still daytime and disrupt your sleep-wake cycle. It is best to avoid screens and blue light one to two hours before bed.
Green light has also been found to negatively affect melatonin levels. Violet light may have a similar effect to blue light, although more research is needed.
Choose red or amber lights that are designed to help with sleep. Regular red or amber lights may still emit blue or green light, which can disrupt your sleep. You can also try blue light-blocking stickers or switch your screen to night mode.
