Evie Summers
Philips Hue lights are smart lights that can be used to improve your sleep and wake-up patterns. The lights can be set up to mimic natural sunlight by transitioning through cool and warm shades of white light throughout the day. The lights can also be used as a sunrise alarm, slowly brightening to wake you up gently. The Hue lights can be controlled via Bluetooth or through the Hue bridge, which allows for more customisation. While the lights offer a regular Go to sleep automation, some users have found that it is not customisable enough. However, the Time-based light formula in Hue Labs allows users to divide the day into unique chunks with different lighting scenes, which can be customised to individual lights and fade-in durations.
| Characteristics | Values |
|---|---|
| Best hue for sleep cycle | Red-orange |
| Best brightness for sleep cycle | Lowest brightness |
| Best fade-in duration for sleep cycle | 15 minutes |
| Best maximum brightness for sleep cycle | 70% |
| Best app for sleep cycle | Sleep Cycle alarm clock by Northcube AB |
| Best kit for sleep cycle | The new v2.0 Hue Starter Kit with colored bulbs |
| Best for custom logic or schedules | Hue bridge |
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What You'll Learn
The red hue is best for sleep
While complete darkness is ideal for sleeping, a red hue is the best option if you need to have a light on. Red light has a minimal impact on your sleep, unlike blue or green light, which can suppress melatonin production and disrupt your body's internal clock.
Red light may even improve your sleep. Research has shown that exposure to red light can increase the production of melatonin, a hormone that helps you sleep. It can also reduce the likelihood of feeling tired and disoriented in the morning, known as sleep inertia.
Our retinas contain special photosensitive cells, known as ipRGCs, which power our body's internal clock. These cells are sensitive to different colours, which send signals to our brain. According to a study at Ohio State University, this function is most sensitive to blue-green light, telling our brain it's daytime. Therefore, exposing your eyes to red light at night will be better than blue or green light.
If you need to have a light on while you sleep, choose a red-hued night light, as your eyes will be least sensitive to this colour. You can also try yellow or orange lights, which are good options to use at night as they have little impact on the circadian rhythm.
To improve your sleep, you can use smart lighting, such as Philips Hue, to signal when it's time to start winding down for the day, helping you relax and get ready for a good night's sleep.
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Blue or green hues are not recommended
While a dark room is ideal for sleep, a red-orange hue is recommended if you need to keep the lights on. Red light does not affect the circadian rhythm and is, therefore, one of the best lights to use at night. It can also improve sleep and increase the production of melatonin, which regulates the body's sleep-wake cycle.
On the other hand, blue light from electronic devices can negatively impact your sleep quality by inhibiting melatonin production. Blue light can keep you awake and reduce melatonin levels, which is why it is recommended to avoid using electronic devices at least one hour before bed. Similarly, green light can also decrease drowsiness by reducing melatonin production. While blue light can reduce melatonin levels twice as much as green light, it is still recommended to avoid viewing green light before bed.
Research has shown that individual preferences may also play a role in determining which colour light is best for inducing sleep. In one experiment, participants exposed to their preferred light colour fell asleep significantly quicker than those exposed to white light, a random colour, or darkness. In another experiment, participants exposed to their preferred colour fell asleep faster than those exposed to whitish-blue or yellow light.
Therefore, while red-orange hues are generally recommended for sleep, your preferred light colour may also help you fall asleep faster. However, blue and green hues are not recommended due to their negative impact on melatonin production and sleep quality.
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The 'Nightlight' scene
The Nightlight scene is perfect for those who need a little light in their room to sleep. If you wake up often and need to see, a red-orange hued nightlight is ideal as your eyes will be least sensitive to this colour. Red light at night does not seem to interfere with sleep like blue light, and it may even improve your sleep. This is because red light stimulates melatonin production, which is a naturally occurring hormone that helps you sleep.
If you are looking for a nightlight, the Manta TrueRed Night Light emits true red light, which is completely non-disruptive to sleep. Its adjustable brightness and intelligent light sensor, which allows it to turn on and off in response to light, are also useful features. Another option is the TrueLight Luna Red Nightlight + Flashlight, which is a motion-sensing device that minimises brightness and uses specific wavelengths of light to keep your sleep/wake cycle on track.
If you already have a bulb and bridge, you can play around with the settings to see what suits you. However, if you are looking to buy a Hue kit, the v2.0 Hue Starter Kit with coloured bulbs is recommended.
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The 'Prepare me to go to sleep' formula
If you're looking to improve your sleep, smart lighting products such as Philips Hue can be a great way to signal to your body that it's time to wind down and relax. One feature of the Hue smart lighting system is the "Prepare me to go to sleep" formula. This formula allows you to automate your lights to dim slowly, helping you relax and get ready for a good night's sleep.
To set up the "Prepare me to go to sleep" formula, you'll need to access Hue Labs. From there, you can customize the formula to match your preferences. For example, you can adjust the fade-on and fade-off times for the lights to dim slowly over a period of time. You can also experiment with different colours to find the ones that help you relax the most.
In addition to the "Prepare me to go to sleep" formula, Hue also offers a Time-based light formula that allows you to divide your day into five unique chunks, each with a different lighting scene. For example, you can set your lights to a 70% white scene after work, then switch to a relaxed and warm hue at 60% brightness by 8:30 PM. Finally, at 11:30 PM, the lights can dim down to 30% brightness, signalling to your body that it's time to sleep.
It's worth noting that while smart lighting can be a helpful tool for improving your sleep, it's not a one-size-fits-all solution. Individual preferences and sleep needs may vary, so it's important to experiment and find the settings that work best for you. Additionally, it's recommended to prioritize complete darkness for optimal sleep, but if you need to have a light on, a red or orange hue at low brightness can be a good option as it minimizes the impact on your eyes and circadian rhythm.
With the Hue smart lighting system and its various formulas, you can create a personalized sleep environment that helps you establish a healthy sleep and wake-up pattern. Experiment with the settings, colors, and brightness levels to find the combination that best prepares you for a restful night's sleep.
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The 'Natural light' scene
The human body's internal clock, or circadian rhythm, is influenced by light exposure. Light enters the eye and is sensed by a group of cells on the retina, which then carries this information to the brain. The brain then sends signals to the body to control its organs and systems in accordance with the time of day.
Artificial light has been shown to have dramatic effects on sleep, influencing the circadian rhythm, melatonin production, and sleep cycles. Melatonin is a hormone that is produced by the body in response to darkness; light exposure slows or stops its production, and drowsiness increases with rising melatonin levels.
The Philips Hue lighting system offers a "Natural light scene" feature that gives you the light you need for every moment of the day. Throughout the day, it transitions through cool and warm shades of white light, mimicking natural sunlight. In the morning, it gently brightens like a sunrise, and in the evening, it slowly dims to help you wind down and prepare for sleep.
If you are looking to improve your sleep quality, it is recommended to reduce light exposure as much as possible. Sleeping with a light on can cause fragmented sleep and repeated awakenings, reducing the time spent in deeper, more restorative sleep stages. However, if you need to have a light on while you sleep, red or orange-tinted light is ideal as it is less likely to interfere with your sleep cycles.
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Frequently asked questions
Red is considered the best hue for sleep. Blue-green light signals to our brains that it is daytime, whereas red-orange hues are what our eyes are least sensitive to.
A natural-to-warm light is best for waking up, with a maximum brightness of 70% and a fade-in duration of 15 minutes.
The Philips Hue Go is a good option for a sunrise alarm, but it does not have Bluetooth. The Hue bridge is where the smart stuff is, so if you want any custom logic or schedules, you need the bridge. The Hue Starter Kit with coloured bulbs is also a good option, as the bulbs produce 16 million colours and 255 dim levels.
The Sleep Cycle alarm clock app by Northcube AB is a good option, as well as the Lampshade app, which is free. iConnectHue allows you to create your own animations and put them on timers. The Lightbow app can also cycle through colours and program them as an alarm.
