Miya Pearson
Light plays a critical role in regulating our sleep and wakefulness. The human body follows a 24-hour cycle of activity and rest, known as the Circadian Rhythm, which is influenced by light. When it is light outside, the body knows it is time to be awake, and when it is dark, the body gets ready for sleep. As such, a dark room is best for sleep. However, in the hours leading up to bedtime, warmer hues of light, such as reds, oranges, and yellows, are preferable to cooler light, like blue light from electronic devices, which can negatively impact melatonin levels.
| Characteristics | Values |
|---|---|
| Light colour | Red, orange, amber, yellow, or warm white |
| Light intensity | Dim |
| Light source | Non-electronic |
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What You'll Learn
Red light may help you sleep better
Light plays a critical role in regulating our sleep and wakefulness. The human body follows a 24-hour cycle of activity and rest, known as the Circadian Rhythm. This rhythm is the series of processes that the brain follows to fall asleep and wake up.
In modern times, our lives are full of artificial sources of light that can affect our sleep. Blue light, in particular, is known to negatively impact melatonin levels and disrupt our sleep-wake cycle. This is because light receptors in the eye that affect the Circadian Rhythm are particularly sensitive to blue light.
Red light, on the other hand, has been found to be helpful in inducing sleep. Research studies have discovered red to be the best colour of light to help you sleep because it increases melatonin production and does not affect night vision. In fact, red light bulbs can be used to provide lighting in the hours before bed, promoting calm and relaxation.
However, it is important to note that red light that has not been specifically designed for sleep may still emit blue and green light, which can disrupt sleep. Additionally, red light that is too bright can suppress melatonin production. Therefore, it is recommended to use dimmable lamps and lighting that can be slowly dimmed after the sun goes down and in the hours leading up to bedtime.
Overall, red light may help you sleep better by stimulating the Circadian Rhythm and increasing melatonin production, but it is important to choose the right type of red light and avoid bright or intense lighting.
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Blue light is bad for sleep
Blue light can negatively impact your melatonin levels. Melatonin is a sleep-related hormone. Exposure to blue light can suppress melatonin production and disrupt your sleep-wake cycle. This is because blue light signals to the body that it is time to wake up, encouraging attention and alertness. As a result, blue light can prevent sleep if viewed at night.
Blue light can also affect your night vision. Blue light, along with white light, can bleach out the visual purple in your eyes, thus reducing your night vision. In contrast, red light does not affect visual purple, allowing you to see better at night.
To improve your sleep, it is recommended to avoid blue light from electronic devices before bed. Opt for warmer light colours such as red, amber, yellow, or orange, which promote calm and relaxation. These warm colours can increase melatonin production and help stimulate sleep.
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Amber light is calming and promotes sleep
Light plays a critical role in regulating our sleep and wakefulness. The human body follows a 24-hour Circadian Rhythm, a series of natural processes that the brain follows to fall asleep and wake up. This rhythm is easily influenced by light, particularly blue light from electronic devices, which can confuse the body's natural Circadian Rhythm and disrupt the sleep-wake cycle.
Amber light is a calming light colour that promotes sleep. It helps us feel calmer and stimulates the secretion of melatonin, a sleep-related hormone. It may also be related to an improved overall mood and mental health. Amber light mimics the amber-wavelength light of candlelight, making it an ideal calming light colour for sleep, allowing you to fall asleep quickly.
The warm amber-spectrum light demonstrates no negative effect on melatonin secretion. By opting for amber light, you can protect your eyes from harmful blue light and fall asleep more easily.
In the hours before bed, it is recommended to opt for warmer hues of light, such as yellows and oranges, over cooler light. This is because cooler colours signal to the body that it is time to wake up. Since cool light encourages attention and alertness, it may prevent sleep if viewed at night.
Red light is also considered beneficial for sleep and is known to increase melatonin production. However, if the red light is too bright, it can suppress melatonin production. It is recommended to end the last few hours of your day with red light and avoid bright light, as even a 75W equivalent full-on red light can be alerting.
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Dim yellow and orange lights are good for sleep
Light plays a critical role in regulating our sleep and wakefulness. The human body follows a 24-hour Circadian Rhythm, which is a series of natural processes that the brain follows to fall asleep and wake up. This rhythm is easily influenced by light, particularly blue light from electronic devices, which can confuse our natural Circadian Rhythm and disrupt our sleep-wake cycle.
Dim yellow and orange lights have little impact on the Circadian Rhythm and are good options to use at night. These warm colours promote calm and relaxation, helping us to wind down for the day. They can also increase melatonin production, especially compared to cooler colours such as blue light. Blue light encourages attention and alertness, which is the opposite of what we want before bed.
Red light is also a good option for sleep, as it increases melatonin production and does not affect night vision. However, some people have reported that red light made their insomnia worse, and that they slept better with the lights turned off. It is important to note that red light bulbs that have not been specifically designed for sleep may still emit blue and green light, which can disrupt sleep.
To improve your sleep, it is recommended to avoid bright lights in the hours before sleep and opt for warmer lights. Dimmable lamps are a great option, as you can slowly dim them after the sun goes down.
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Blackout curtains can help you sleep
Light plays a critical role in regulating our sleep and wakefulness. Our body's natural sleep-wake cycle responds to different light colours and intensities. For instance, blue light from electronic devices can trick our brain into thinking it is still daytime and disrupt our sleep-wake cycle. On the other hand, red light can reduce the likelihood of feeling tired and disoriented in the morning.
Blackout curtains are fabric drapes or shades that cover your windows. They are made with bulky, tightly-woven materials and have a double-lined construction to prevent light from seeping in. They can drastically improve the length and quality of your sleep by reducing light exposure. They are especially useful if you live in an urban area with light pollution from street lights, car headlights, and fluorescent signs.
Blackout curtains can also help reduce noise and add a layer of insulation to your room, which can help lower your energy bills. However, they may not fully solve sleep deficiencies and disorders. One potential downside is that manufacturers may produce blackout curtains using polyvinyl chloride (PVC), which contains phthalates, chemicals that can damage the human body.
To create the optimal lighting environment for sleep, you can also consider using dimmable lamps and lighting that you can slowly dim after the sun goes down or in the hours leading up to bedtime. You can also reduce the total number of lights on in your house or use lower-intensity light sources in the evening.
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Frequently asked questions
Red light is the best for inducing sleep, as it increases melatonin production and does not affect night vision. Amber light is also a good option as it promotes the secretion of melatonin and improves overall mood and mental health.
Blue light is the worst for sleep as it decreases melatonin production and disrupts the sleep-wake cycle.
Green light can negatively affect melatonin levels, but more research is needed to fully understand its effects.
White light can negatively affect night vision and make it harder to fall asleep.
Aside from lighting, you should also avoid loud noises and physical activity before bed, and give your body at least 3 hours to digest dinner before sleeping.
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