Best Color Light For Sleep
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Our circadian rhythm is our internal clock system, regulated by our brain. The nerves in a specific spot in the hypothalamus, called the suprachiasmatic nucleus, or SCN for short, cue different systems in the body to perform functions at specific patterned times. This system keeps our body on a regular running schedule.
However, the SCN is light-sensitive. That is how our circadian rhythm is developed, using light and dark signals.
Artificial lighting is now used more often throughout the day and night, disrupting our sleep. Although blue light creates alertness, too much at the wrong time overwhelms our nervous system.
Using the best color light for sleep impacts your health. For instance, digestion, energy, sleep, hormones, and more are synchronized by your internal clock. The lighting from your environment influences how these operate.
How light colors influence our bodies
warm colors
Notice the colors in a sunset. They are the same colors that are best for calming the nervous system in preparation for sleep.
Your circadian rhythm develops when you are a baby according to the environment. When the sun goes down, it is cueing the body to wind down.
Melatonin is created, which is the hormone prepared by the pineal gland in the brain, prepping the body for the sleep cycle.
Cool Colors
The colors in a sunrise, on the other hand, create a feeling of alertness. Or it is supposed to anyway if your internal clock is operating correctly.
Melatonin levels naturally decrease, allowing the body to increase energy gradually. This shifts the body for a productive day.
Getting a good night's sleep makes it even more productive. Indicators of a good night's sleep include feeling well-rested after adequate hours of high-quality REM sleep.
Note that lighting in general can cause slight interference with the body's natural clock. Depending on your age, some of us may not think it was that long ago when light disruption at night was not as problematic.
Why Does Lighting matter so much?
We have already addressed the fact that it impacts the natural awake-sleep cycle. But what does this really mean?
A lot goes on when your body is resting. The body is repairing itself. It is getting rejuvenated so it can be at its best when you get yourself out of bed in the morning.
The less time your body has for repair, healing, making new cells, detoxing, etc. This makes you more vulnerable to sicknesses, not thinking as well (a.k.a. brain fog), weight gain, inflammation, and mood issues, among other negative outcomes.
Best Color Lighting For Sleep
Pale Red
Think of the red glow coming off an infrared sauna. This is the pale red light color we are talking about here. We are not talking about an intense or bright red.
Using a dimmed-down red allows the body to wind down without stimulation, according to research.
Red light has a longer wavelength compared to some light sources, which does not interfere with our natural sleep cycle.
Red light therapy is continually being studied for its success with many things, such as inflammatory problems, brain health, mood and skin conditions.
Although the red light provides a calming environment before sleep, turning the light off during sleep is best. However, if you must use a night light, this is a great color choice.
Pale Orange and Yellow
Both of these colors are also warm. They create a relaxing bodily response, making them better suited for use before sleep.
I love my salt lamp for this reason. The orange, and some may even say pale red, depending, is soothing and quieting.
Melatonin production is not interrupted. These color choices may actually support the production of this hormone.
Off, soft, or warm white
This type of lighting is better than bright white, blue light, or any cool-spectrum light color.
However, it is best to use one of the colors mentioned above for optimal sleep support when it comes to lighting.
This color of light may be used in the evening as the sun sets, cuing the body to start winding down.
Worst Color Lighting For Sleep
Blue Light
An ample number of studies show that blue light is best used in the morning and daytime hours and not used in the evening and nighttime hours.
This is because blue light used in this way mimics a response in our body similar to our body's natural circadian cycle.
The ganglion cells in our retina are sensitive to blue light exposure. This light color signals the brain to become alert and awake due to its sensitivity. Therefore, it interferes with a good night's sleep.
This is why using gadgets and technological devices is discouraged before sleep. These mechanisms use blue light, which affects melatonin production. Melatonin is necessary for quality sleep.
Choosing the right color light for sleep is important, but it is also beneficial for you to consider the light that you are exposed to throughout the day. Getting out into the sunlight early in the morning, and limiting light exposure later in the evening will set you up for a good night sleep!
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
- https://my.clevelandclinic.org/health/articles/circadian-rhythm
- https://www.homesandgardens.com/interior-design/how-to-design-a-bedroom-for-better-sleep
- https://www.healthline.com/health/best-color-light-for-sleep
- Siraji, M.A., Spitschan, M., Kalavally, V. et al. Light exposure behaviors predict mood, memory and sleep quality. Sci Rep 13, 12425 (2023). https://doi.org/10.1038/s41598-023-39636-y
- https://www.health.harvard.edu/healthy-aging-and-longevity/blue-light-has-a-dark-side
- https://www.rsna.org/news/2024/may/light-therapy-increases-brain-connectivity
- https://www.publichealth.va.gov/exposures/publications/gulf-war/gulf-war-winter-2016/research-spotlight.asp
- Hamblin MR. Shining light on the head: Photobiomodulation for brain disorders. BBA Clin. 2016;6:113-124. Published 2016 Oct 1. doi:10.1016/j.bbacli.2016.09.002
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