Top 7 Best Color Light For Sleeping & 3 Color Lights To Avoid
5 min read
Light affects the circadian rhythm, which is the biological clock that the body uses to regulate when to sleep. This clock runs on a 24-hour cycle. The body knows when to wake up when it’s bright outside, and it prepares for sleep when it’s dark. According to studies, your internal biological clock is significantly influenced by the color of the light you see when you wake up in the middle of the night or just before going to sleep. In this write-up, we will discuss the top 7 best color light for sleeping and what color lights you should avoid.
Best color light for sleeping
1. Red Light
Red light is one of the best color light for sleeping as it has the lowest colour temperature. Red light mimics the sunset which signals the brain to produce melatonin. Melatonin is the sleep hormone that helps induce sleep. Studies show that exposure to red light before bed can reduce the time it takes to fall asleep. Red light also does not suppress melatonin production like blue light does. Use red night lights or blackout curtains to block out other light spectrums.
2. Orange Light
Orange light also has a low colour temperature, so it can boost sleep like red light. Orange hues are associated with warmth, cosiness and comfort which helps create a relaxing sleep environment. Orange light also supports melatonin release. Place orange bulbs or salt lamps in the bedroom for a calming ambience without disrupting sleep. Avoid looking at bright orange device screens before bedtime.
3. Yellow Light
Yellow light has a slightly higher color temperature than red and orange but still promotes sleep. Studies demonstrate that yellow light improves mood and relaxation which can relieve stress before bedtime. Yellow light from dim, natural sources like candles or fairy lights can make the bedroom more tranquil. Avoid bright yellow overhead lights which can be disruptive to sleep.
4. Amber Light
Next in our list of best color light for sleeping is the combination of yellow and orange- the Amber light. Amber light encourages the secretion of melatonin and makes us feel more at ease. It might also have to do with better mental and emotional wellness in general. Using amber lighting in your home can shield your eyes from damaging blue light while also making it simpler for you to fall asleep. Melatonin secretion is not negatively impacted by warm, amber-spectrum light.
5. Pink Light
Soft pink light creates a gentle, comforting environment that can induce sleepiness. Pink light is thought to boost blood flow which helps reduce anxiety. Place pink Himalayan salt lamps or string lights in the bedroom for serenity. Pink light may also boost skin health as you sleep. Avoid hot pink hues which are stimulating.
6. Purple Light
Purple light has a low color temperature so it can help decrease energy levels at night. Studies demonstrate that purple light increases melanin production which signals the brain to start feeling sleepy. Deep purple light is ideal. Bright, light purple hues can be activating so use softer shades in the bedroom.
7. White Light
If you are looking for the best color light for sleeping, you can try warm or soft white lights. While bright white light can impair sleep by suppressing melatonin, dimmer, warmer white light can help prepare the body for rest. Look for white bulbs labelled “warm white” or “soft white” – these indicate lower blue light emissions for nighttime use. Avoid shades labelled “bright white” or “daylight” in the evenings.
Colour Lights to Avoid
Now that you know about the best color light for sleeping, let’s check out the colour lights you should avoid while sleeping.
1. Blue Light
Blue light is one of the worst lights to expose yourself to before bedtime. Studies show blue light suppresses the production of melatonin, the critical sleep hormone. Melatonin signals to the brain that it is nighttime and induces sleepiness. Blue light emitted from electronic devices like smartphones, tablets, and TVs confuses the brain into thinking it is daytime. This disrupts the body’s circadian rhythms and makes it difficult to fall and stay asleep.
2. Bright White Light
Bright white light, especially shades that emit more blue light, can also impair sleep by decreasing melatonin. Bright white light gives the body cues that it is daytime, making it harder to relax and drift off to sleep. Very bright white light in the evenings should be avoided. Softer white light is less disruptive, but brighter shades telling the brain it is time to wake up can hamper sleep.
3. Green Light
While green light sits in the middle of color spectrum, bright shades of green can also have an energising effect and disrupt sleep. Bright green light activates the brain and body before bed, making it harder to unwind. One study found exposure to bright green light before bed resulted in less REM sleep.
Conclusion
This shall clear your doubts on best color light for sleeping. As we mentioned above, you need to reduce the screen time of mobile and computer. Ideally, you shouldn’t switch on every light in your house right before bed. As an alternative, use amber and red light bulbs and lamps to set the ideal mood and lighting before bed.
Frequently Asked Questions
Q: Which color light is best for sleep?
A: The best lights for sleep are warmer, low color temperature lights like red, orange, amber, or dim white. These support healthy melatonin release.
Q: Why is blue light bad for sleep?
A: Blue light suppresses melatonin and tricks the brain into thinking it’s daytime. This impairs sleep initiation and reduces sleep quality.
Q: Does red light help you sleep?
A: Yes, red light simulates sunset light which boosts melatonin levels before bed and induces sleepiness.
Q: Is green light bad for sleep?
A: Bright green light can be disruptive but softer shades may be okay. Brighter greens suppress melatonin so avoid before bedtime.
Q: What colour walls are best for sleep?
A: Neutrals like tan, grey and cool tones like blues and greens are recommended. Avoid warm colours like red, yellow or orange.