SleepyDust logo

What Color Light Helps You Sleep: The Ultimate Guide

Published by Chris Riley on May 25, 2023

When it comes to getting a good night’s sleep, the color of the light in your environment can play a crucial role. Understanding what color light helps you sleep better is essential for creating a sleep-friendly space. So let’s explore how different colors can impact your sleep quality and which one is recommended by experts.

What Color Light Helps You Sleep

Our body responds to a hormone called melatonin, which primarily regulates our sleep-wake cycle. Light exposure, particularly artificial and blue light, can have a significant impact on its production. Blue light, usually emitted by electronic devices, can confuse your body and suppress melatonin production, keeping you awake and alert at night. That’s why it’s often recommended to avoid using screens before bed.

One color that’s considered helpful for sleep is red light. Although all colors can impact melatonin production to some extent, red light is the least disruptive. It’s believed that red light doesn’t suppress melatonin production as much as other wavelengths, allowing your body to naturally wind down and prepare for sleep. Incorporating red or amber light in your bedroom or sleep routine may help improve sleep quality and make falling asleep easier.

What light colours are best for sleep?

Light colours that are best for sleep tend to be in the warm spectrum, such as soft yellows, oranges, and reds. These warm tones mimic the natural sunset and promote relaxation, helping to signal the body that it’s time to wind down and prepare for sleep.

Effects of Different Light Colors on Sleep

When it comes to sleep, the effects of various light colors cannot be overstated. Let’s explore how different light colors impact our sleep quality.

How Blue Light Influences Melatonin

Discovering the role blue light plays in our sleep may be the key to improving our night’s rest. I’ve found that understanding how blue light influences melatonin production can make a significant difference in sleep quality.

Melatonin is a critical hormone that our bodies naturally produce to aid in sleep. It’s responsible for regulating our circadian rhythm, or internal clock. Our bodies start producing melatonin in the evening, preparing us for sleep, and the production decreases as morning comes.

One major factor that affects melatonin production is light, specifically blue light. Blue light wavelengths are emitted naturally by the sun, but are also found in our electronic devices, televisions, and LED lights. When we’re exposed to blue light in the evening, it can suppress melatonin production and disrupt our sleep patterns.

Studies have indicated that exposure to blue light in the hours leading up to bedtime correlates with a decrease in melatonin production. Below is a markdown table showcasing the impact of blue light exposure:

Exposure TimeMelatonin Reduction
1 hour23%
2 hours38%
3 hours50%

To understand the effects of blue light on melatonin, consider the following points:

  • The source of blue light is crucial. Sunlight, which contains blue light, is beneficial during daytime hours as it boosts alertness and elevates mood. However, devices like smartphones, computers, and TVs emit blue light that can disrupt sleep if exposure occurs close to bedtime.
  • Blue light has different frequencies. Not all blue light is harmful; shorter wavelengths (with higher frequencies) tend to disrupt melatonin production more effectively.
  • Age matters. Older people might be less sensitive to blue light, meaning they experience fewer sleep disturbances due to blue light exposure.

To minimize blue light’s impact on melatonin and improve sleep, I suggest implementing these sleep-friendly habits:

  • Use blue light blocking glasses in the evening while using screens.
  • Install apps and software that reduce blue light emissions from devices.
  • Enforce a “digital curfew”, cutting off screen time at least an hour before bed.
  • Use warm-toned light bulbs in bedrooms and sleep spaces.

By understanding how blue light influences melatonin production, we can take simple steps to ensure a better night’s sleep and aid our body’s natural processes.

Is blue or red light better for sleep?

Red light is generally considered better for sleep compared to blue light. Blue light, often emitted by electronic devices and energy-efficient light bulbs, can suppress the production of melatonin, a hormone that regulates sleep-wake cycles. Red light has less impact on melatonin production, making it a more sleep-friendly choice.

The Benefits of Red and Orange Light

When it comes to sleep, red and orange light wavelengths hold the key to a more restful night. Many sleep enthusiasts have embraced these colors as an essential element of their bedtime routine. Here are some of the ways red and orange light can benefit your sleep:

Melatonin Production: Red and orange light doesn’t interfere with our body’s production of melatonin – the hormone that controls our sleep-wake cycle. Melatonin production is typically suppressed by blue light that’s emitted by electronic devices and energy-efficient lighting. Low light levels of red and orange spectrum help promote sleepiness by allowing our bodies to produce more melatonin.

Circadian Rhythm Regulation: As mentioned earlier, exposure to red and orange light can help regulate our circadian rhythm, the natural internal clock that tells us when to wake up, sleep, and eat. By using these light colors in the evening, we can signal our bodies that it’s time to wind down and prepare for sleep.

Stress Reduction: Exposure to red and orange light can also help reduce stress and anxiety, making it easier to fall asleep. It’s thought that these wavelengths tend to have a calming effect on our nervous system. They may even stimulate the release of endorphins, the mood-regulating chemicals that help elevate our mood and combat stress.

Here’s some data showing why red and orange light is essential for a good night’s sleep:

BenefitLight Colors
Melatonin ProductionRed, Orange
Circadian Rhythm RegulationRed, Orange
Stress ReductionRed, Orange

Incorporating red or orange light into your sleep routine is doable with a few simple changes:

  • Replace Blue Light-emitting Devices: Swap out electronic devices like smartphones, tablets, and computer screens in your bedroom for red or orange light-emitting alternatives, such as red LED nightlights or Himalayan salt lamps.
  • Get a Sleep-friendly Alarm Clock: Opt for an alarm clock that uses red or orange lighting. These alarm clocks can gently trigger a wakeup by gradually increasing light intensity, mimicking dawn’s natural progression.
  • Use a Red Light App on Devices: If you can’t avoid using electronic devices before bed, install red or amber light filter apps that can minimize the blue light emitted from the screen.

I hope this information provides valuable insights for fellow sleep enthusiasts interested in enhancing their bedtime experience with the power of red and orange light.

What Color Light Helps You Sleep Better?

Warm colors such as soft yellows, oranges, and reds can help you sleep better. These colors create a soothing and calming environment, promoting relaxation and signaling the body that it’s time to rest. Using dim and warm lighting before bedtime can help prepare the mind and body for a restful sleep.

What color light is most relaxing?

Soft, cool tones like light blues and greens are often considered the most relaxing colors. These colors are associated with tranquility and can create a calming atmosphere. However, personal preferences may vary, and what feels relaxing to one person may not be the same for another. Experimenting with different colors and finding what works best for your relaxation and sleep is key.

Final Thoughts on Light Color and Sleep

Throughout this article, I’ve explored the relationship between light color and sleep quality. It’s important to remember that not all light colors affect sleep in the same way, and the best light color for sleep can vary from person to person. Let’s review the main takeaways:

  • Red, amber, and orange lights are the most sleep-friendly options, as they emit the least amount of blue light. Blue light can interfere with melatonin production and disrupt sleep.
  • Although it’s highly stimulating, blue light does have its advantages, such as helping you feel alert and focused during the day. As sunset approaches, reduce your exposure to blue light by changing your environment, using blue light blocking glasses, or installing screen filters.
  • Experimenting with different light colors in your bedroom can help you optimize your sleeping environment. Incorporating dimmable lights that allow you to control the intensity and hue might be worth considering.
  • If you’re having trouble falling asleep, consider using a red night light instead of brighter, bluer lights. A red night light can help you navigate your home without disturbing your sleep patterns.

Everyone’s sleep preferences are different, but various studies highlight the importance of minimizing blue light exposure before bedtime. Red, amber, and orange lights can create a more relaxing environment that promotes restful sleep. It’s vital to be mindful of your exposure to different light colors throughout the day and adjust your environment to better support healthy sleep habits.

References and Sources

Content Revisions

Related Posts

how to sleep after meniscus surgery

How to Sleep After Meniscus Surgery: Our Expert Advice

Recovering from meniscus surgery can be challenging, and getting a good night’s sleep is crucial for the healing process. However, finding a comfortable sleeping position and easing discomfort can be tough. We’re here to share some practical tips on how to sleep after meniscus surgery, ensuring that you rest well and support your knee on the road to recovery.

Read More »
liquid iv sleep

Liquid IV Sleep: Unlocking the Secret to Better Rest

We’ve all experienced those restless nights, tossing and turning while desperately trying to drift off to sleep. In our quest for better slumber, we’ve found Liquid IV Sleep, a potential game-changer that promises to aid in achieving a restful night.

Read More »
sleep focus

Sleep Focus: Enhancing Mental Clarity Through Restful Nights

One thing we often overlook in our busy lives is the importance of sleep focus. It’s crucial to maintain a proper sleep routine and environment to ensure that we get the rest we need. Sleep focus is all about prioritizing a healthy sleep schedule and habits to improve our overall wellbeing, boost daily productivity, and prevent long-term health issues.

Read More »
how to sleep with stomach ulcer

How to Sleep with Stomach Ulcer: Tips for a Restful Night

Suffering from stomach ulcers can make it challenging to get a good night’s sleep. The burning sensation and often intense pain are just a few of the symptoms that can keep you tossing and turning. But we want to assure you, it’s possible to find relief and achieve a restful sleep, even with stomach ulcers. In this article, we’ll provide valuable tips and advice on how to sleep better when dealing with this condition.

Read More »
sleep aid for kids

Sleep Aid for Kids: Top Tips and Suggestions to Help Them Snooze

Getting a good night’s sleep is essential for children’s development, overall health, and well-being. However, many kids have trouble falling asleep or staying asleep throughout the night. Finding the right sleep aid for your child can be a game-changer, helping to establish proper sleep routines and ensuring they wake up feeling refreshed and ready to conquer the day.

Read More »
cryogenic sleep

Cryogenic Sleep: Exploring the Future of Long-Duration Space Travel

In the realm of science fiction, cryogenic sleep has long been a popular concept for space travel and time manipulation. For decades, authors and filmmakers have explored the potential for humans to be placed into a state of suspended animation, only to awaken years, or even centuries, later with little to no effects of aging or disease. But is this idea limited to our wildest imaginations, or could it actually become a reality?

Read More »
dog peeing in sleep

Dog Peeing in Sleep: Understanding and Addressing the Issue

Nothing can be more alarming than discovering your beloved dog peeing in sleep. As responsible pet owners, it’s crucial to understand the possible causes and seek appropriate solutions to ensure our dog’s health and well-being. In this article, we’ll discuss some of the common reasons behind this issue, and what we can do to help our dogs.

Read More »
8 month sleep schedule

8 Month Sleep Schedule: Tips for Better Baby Rest

8 Month Sleep Schedule: Navigating the world of baby sleep schedules can be an overwhelming journey for new parents. Around the 8-month mark, sleep schedules become more important as babies begin to establish a consistent pattern. Establishing a sleep schedule is essential to ensure the little one’s mental, emotional, and physical development, while also providing some much-needed rest for the parents.

Read More »
sleep with legs elevated

Sleep with Legs Elevated: Transform Your Nighttime Routine for Better Health

Sleep with legs elevated can provide numerous health benefits for our body. This simple yet effective sleeping position can improve circulation, reduce swelling, and relieve pressure on the lower back. In fact, many healthcare professionals recommend incorporating this technique into our regular sleep routine for a better night’s sleep and overall health.

Read More »
midnite sleep aid

Midnite Sleep Aid: Our Guide to a Better Night’s Rest

Sleep is essential to our overall well-being, and sometimes we need a little help getting a restful night of slumber. As the busy lives we lead make it harder to switch off at the end of the day, many of us turn to various sleep aids to help us drift off to dreamland. One such sleep aid that has gained popularity is MidNite Sleep Aid.

Read More »
when do babies sleep 7pm to 7am

When Do Babies Sleep 7pm to 7am: Establishing a Full Night’s Schedule

Becoming a new parent often comes with many questions, one of which is when your baby will settle into a regular sleep pattern. Many parents wonder when their baby will start sleeping a full 12-hour stretch from 7pm to 7am. While it’s important to remember that every child is unique and will develop at their own pace, we’ll provide some general guidelines to help you understand what to expect.

Read More »
2 month sleep regression

2 Month Sleep Regression: Tackling the Challenge Head-On

Sleep regressions can be a true test of any parent’s patience, and the 2-month sleep regression is no exception. As a new parent, you might have just started to settle into a routine with your little one and think you’ve got it all figured out when, suddenly, they start waking up more often during the night, leaving you wondering what you did wrong. In reality, sleep regressions are a normal part of a baby’s development – showing that your baby is growing both mentally and physically.

Read More »
as i lay me down to sleep

As I Lay Me Down to Sleep: Our Guide to a Peaceful Night’s Rest

There’s a profound connection between the mind and body when it comes to sleep, and the act of lying down to sleep is more than just a physical action. It’s in these moments that as we lay ourselves down to sleep, we grant the body crucial time to rest, rejuvenate, and prepare for the challenges of the day ahead. The importance of this nightly routine affects not only our physical well-being but also our mental and emotional states, which are equally vital in maintaining a balanced, healthy life.

Read More »
songs about sleep

Songs About Sleep: Your Ultimate Playlist for Slumber

Sleep is a universal experience that transcends culture, language barriers, and even musical genres. It’s no wonder that the world of music has provided us with countless tunes that evoke the restful, soothing nature of sleep. In this article, I’ll explore some notable songs about sleep that span various styles and time periods, showing just how far-reaching this theme can be.

Read More »
baby laughing in sleep

Baby Laughing in Sleep: Unraveling the Adorable Mystery

There’s nothing quite like the sound of a baby laughing. But what about when those adorable giggles happen during sleep? We’ve all experienced it: we’re watching our little ones snooze peacefully, and then suddenly, they’re laughing away. It can be both heartwarming and a bit puzzling, but baby laughing in sleep is actually more common than we might realize.

Read More »
how to sleep with fluid in lungs

How to Sleep with Fluid in Lungs: Expert Tips for Restful Nights

How to Sleep With Fluid in Lungs can be a daunting and uncomfortable experience. For people affected by this condition, getting a good night’s sleep becomes an ongoing struggle. Fluid in the lungs, also known as pulmonary edema, can result from various medical issues such as congestive heart failure, pneumonia, or exposure to certain toxins. In this article, we’ll provide helpful tips and suggestions on how to sleep with fluid in lungs and minimize the discomfort associated with this condition.

Read More »
baby won't sleep in crib

Baby Won’t Sleep in Crib: Solutions for a Peaceful Night

Baby Won’t Sleep in Crib: When it comes to getting a baby to sleep in their crib, many parents face an uphill struggle. It’s not uncommon for babies to resist sleeping in their own space, as they crave the comfort and warmth of their parents. But don’t worry, we’re here to help you find solutions that can make the transition smoother for both you and your little one.

Read More »
do babies sleep more when teething

Do Babies Sleep More When Teething: What to Expect and How to Help

Teething is a challenging time for both babies and their parents. Whether it’s due to discomfort or irritability, one common question we hear is: do babies sleep more when teething? While there isn’t a definitive answer to this question, we’ve gathered some information about the impact of teething on a baby’s sleep pattern.

Read More »