Good sleep is like a delicious dream!
But did you know that the color of your bedroom light plays a critical role in your sleep quality? Your night light color can make all the difference in the world.
However, with a whole spectrum of colors available, it can be overwhelming to decide what is the best color light for sleeping.
But fret not — We’ve got the inside scoop!
Research suggests that red is the best color light for sleeping as it optimizes relaxation and sleep in the bedroom. It is recommended to use light colors with warm hues, such as amber, orange, and warm yellow, as they stimulate the production of melatonin, a hormone that regulates the sleep-wake cycle.
Join us as we delve into the psychology of color, light, and sleep, and uncover the best light colors for a night of restful slumber.
Get ready to catch some Zzzs!
How Does Light Color Help You With Sleep?
The color of your night light significantly contributes to ensuring you get a good night’s rest. It determines the temperature and brightness level of the light bulb, which affects your body’s production of melatonin — the hormone that helps you drift off into dreamland.
However, it’s understandable to get confused about the connection between light color temperature and your sleep quality. This is why we have a detailed breakdown of the science behind the light color and sleep below:
Psychology of Light Color and Sleep
Darkness or the absence of light triggers the secretion of melatonin. This biological rhythm prepares your mind and body for a restful night’s sleep. However, when retinal photosensitive cells detect light, melatonin secretion stops, and your body slowly transitions to wakefulness.
Interestingly, our bodies are naturally programmed to respond to sunlight as the primary regulator of our sleep cycle. So, any light with a color temperature lower than that of sunlight (5600 Kelvin) can stimulate melatonin production, making it easier for you to fall asleep.
On the other hand, light colors on the higher end of the color spectrum signal the brain to wake up and transition into a state of wakefulness. This may include green, blue, soft white, and daylight.
What is The Best Color Light for Sleeping?
According to a somnology study, the secret to a great night’s sleep lies in low-color temperature lights of around 1900 Kelvin. These cozy hues not only stimulate melatonin and glutamate production but also sync our biological clocks for optimal health.
But wait, we are not leaving you with just the color temperature as the answer! We’ve delved deeper and discovered four warm light colors around the 1900 K color temperature.
Yellow, orange, red, and amber are the best nightlight colors that are scientifically proven color lights that help you sleep. We’ll take a closer look at how each of these dreamy shades can improve your sleep habits:
Red Color Light
The red night light is known to help you avoid tossing and turning all night. With a cozy 2000 K temperature, this hue expertly mimics the effects of darkness on melatonin production, making it the ultimate choice for a restful bedroom environment.
In fact, numerous studies have shown that red light may even be superior to complete darkness when it comes to improving sleep quality. Research indicates that people who slept with red light exposure experienced less sleep inertia – a key indicator of sleep quality – than those who snoozed in the dark.
So leave those red lights on all night and experience the best night’s sleep of your life?
Amber Color Light
Looking for a more accessible alternative to red light for your sleep sanctuary? Amber-colored light is the best light color for bedroom!
This warm and inviting hue boasts a comfortable 1800K color temperature, similar to red, and similarly stimulates melatonin production.
Snuggling up in the cozy and intimate glow of amber lights can lead to one of the most satisfying naps of your life. So add some amber lights to your bedroom and easily drift off into dreamland.
Yellow or Dull Orange Color Light
Yellow and orange light are two additional hues to consider. Yellow light, starting at 2000 K on the color temperature scale, is a proven sleep aid. With its dim and cozy glow, it has minimal effect on the circadian clock, allowing you to drift off into a peaceful slumber.
Meanwhile, orange light, with a temperature of around 1000 K, is similarly dim and soothing. Any night light with a color temperature of 1000 to 3000 Kelvin is a great option for enhancing your sleep environment.
When to Use Night Color Lights in The Bedroom?
Red, amber and other night lights aren’t just for when you’re ready to hit the hay.
These cozy hues are perfect for setting the mood during pre-bedtime rituals, such as reading, journaling, or doing bedtime yoga. You can also take it one step further by preparing your sleep environment right after your last meal of the day.
Doing so will jumpstart melatonin production and gradually increase its levels in your bloodstream, training your brain to wind down for bedtime.
As you crawl into bed, your brain will smoothly transition into a restful slumber, thanks to the soothing effects of red and amber lighting.
What is The Best Color Night Light for Sleeping?
When the market is cheering loud with a dozen of lighting options, we’ve nit-picked the 3 best night lights to help you cut through the noise:
Book Lights and Sleep Lamps
If you love reading in bed or prefer a warm glow while sleeping, investing in a book light or sleep lamp is a great idea. However, don’t opt for a light with wrong colors. Choose a sleep-friendly color option that won’t disrupt your body’s natural melatonin production.
Sleep lamps are also an excellent choice for your baby’s room, as they enhance sleep quality even at brightness levels up to 800 lux. These low-blue sleep lamps create a cozy and inviting atmosphere, providing enough light to keep your child from getting scared without disturbing their rest.
So, whether you’re looking to improve your own sleep habits or create a peaceful sleep environment for your little one, a sleep-friendly book light or sleep lamp is a worthy purchase.
Amber Light Bulbs
Amber color lightbulbs create a soothing atmosphere.
The best part is you can easily transform any existing light fixture into a night light simply by replacing the bulb with an amber-colored one. Whether it’s a chandelier, wall-mounted lamp, ceiling light, or bedside lamp, the possibilities are endless.
So go ahead and experiment until you find the perfect amber glow to create the ultimate relaxation zone in your bedroom.
Red Light Bulbs
If you’re serious about improving your sleep quality and regulating your sleep schedule, red light bulbs are a great option for your bedroom. Unlike other light colors, they don’t interfere with melatonin production and may even enhance it, ensuring you get deep, restful REM sleep.
But the benefits of sleeping in red light wavelengths don’t stop there. Red light also stimulates energy production in cells, increasing both your physical and mental energy and endurance. With all these benefits, it’s safe to say that red light is the best color light for sleeping.
Which Light Colors are The Worst for Sleep?
Light colors that have very low color temperature wavelengths negatively affect sleep quality. The following three light colors should be avoided in your sleep space around your bedtime to improve the quality of your sleep:
Blue Color Light
The infamous blue light we come in contact with through our daily use of devices has a well-documented effect on melatonin production.
Blue light from our phone, TV, and laptop screens hinders melatonin production and promotes alertness. Ultimately, this effect signals your brain to stay awake, disturbing the body’s sleep rhythm. The negative impact can also lead to insomnia and other sleep disorders.
So, if you want to get your best beauty rest, limit your exposure to blue light before bedtime. You can also wear blue light-blocking glasses and use screen protectors for the sake of your eyesight.
White Color Light
White lights contain blue light, making them the second most harmful light color when it comes to your sleep. This cool-toned hue mimics daylight and wreaks havoc on our circadian rhythm.
However, white color light is not all bad. Soft white or daylight color lights help you increase focus on a task. You can also use them in your study and office to fight sleepiness and dizziness.
Green Color Light
Green color lights are cool-toned with a bright glare that stimulates the retinal cells, so it’s best to avoid them at night.
Scientists have discovered that humans are particularly responsive to green light, which can actually decrease the amount of melatonin our bodies produce. The longer wavelength and 4,800 degrees Kelvin temperature of green light can disrupt your sleep cycle.
Hence, you may feel difficulty falling asleep in green lights. So, save those nature-mimicking hues for the daytime, and enjoy the energy boost they provide!
FAQs: The Best Color Light For Sleeping
Is Green Light Good For Sleep?
No green light is not good for sleep as it has a bright glare that suppresses melatonin production. This cool-toned hue has a longer wavelength of 4800 K and isn’t the best choice for bedroom lighting.
Is Pink Light Good For Sleep?
Based on scientific research, pink light is beneficial for sleep as it has a calming effect and regulates the body’s circadian rhythm. Nevertheless, more research is needed before we can fully understand pink light’s effects on sleep.
Is Blue a Good LED Color To Sleep With?
Blue is the worst LED color light to sleep with, as it disrupts our body’s circadian clock by reducing melatonin production. Research suggests that blue color LED lights are the worst choice for bedroom lighting.
Is Red Light Good For Sleep?
Red light is the best color for sleeping as it promotes the production of melatonin, a sleep-promoting hormone, and tells our mind to drift to sleep.
What Color Light Is Best For Your Eyes At Night?
Red color light is the best for your eyes at night as it has a warm hue which doesn’t cause eye strain, headaches and migraines.
Conclusion: Sleep Peacefully With The Best Night Lights!
Sleepless nights get you feeling like a zombie during the day. Getting adequate, uninterrupted, quality sleep can solve half your health issues. And the best part? It’s as simple as adjusting the color of your bedroom lighting.
The perfect hue for your nightlight is the sultry shade of red. So, next time you’re struggling to catch some Z’s, consider adjusting the color and temperature of your light sources to create a sleep-friendly environment.
Your body (and mind) will thank you!
Got more burning questions like What is the best color light for sleeping? Drop them in the comments below. We’re here to help you snooze like a champ!