Although Sleep Foundation maintains affiliate partnerships with brands and e-commerce portals, these relationships never have any bearing on our product reviews or recommendations. Read our full Advertising Disclosure for more information.
Plagiarism is never tolerated. Writers and editors caught stealing content or improperly citing sources are immediately terminated, and we will work to rectify the situation with the original publisher(s)
A member of our medical expert team provides a final review of the content and sources cited for every guide, article, and product review concerning medical- and health-related topics. Inaccurate or unverifiable information will be removed prior to publication.
Some guides and articles feature links to other relevant Sleep Foundation pages. These internal links are intended to improve ease of navigation across the site, and are never used as original sources for scientific data or information.
All scientific data and information must be backed up by at least one reputable source. Each guide and article includes a comprehensive bibliography with full citations and links to the original sources.
We only cite reputable sources when researching our guides and articles. These include peer-reviewed journals, government reports, academic and medical associations, and interviews with credentialed medical experts and practitioners.
The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.
As a board-certified sleep medicine physician with over 20 years of clinical experience, Dr. Adavadkar is an expert in diagnosing and treating sleep disorders in both children and adults, as well as addressing sleep issues experienced by veterans.
A dark room is best for sleep. However, in the hours before bed, warmer hues of light, such as yellows and oranges, are preferable to cooler light, like blue light from electronic devices. This is because light plays a critical role in regulating our sleep and wakefulness.
We discuss how your body’s natural sleep-wake cycle responds to different light colors and how to choose the best lighting to optimize your sleep routine.
Light influences the body’s natural 24-hour biological clock that controls the timing of sleep, an important component of every person’s circadian rhythm. When it is light outside, the body knows it is time to be awake, and when it is dark, the body gets ready for sleep.
The rhythm of the sunrise and sunset serves as a sleep-wake signal Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source to the body. In particular, some experts suggest that warm light from a setting sun Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source may help to signal that it is time for sleep. The widespread use of artificial light after sunset disrupts the circadian rhythm and contributes to sleep disorders Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source such as insomnia.
Light also affects the release of melatonin, a natural hormone that helps with sleep. The pineal gland in the brain produces melatonin in response to darkness. But, certain types of light can prevent melatonin production Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Exposure to bright lights and cool-toned colors, such as blue light from cell phones, computers, and televisions, can inhibit melatonin production and keep a person awake.
However, in some instances, artificial light can be used to help people with health conditions that disrupt the circadian rhythm Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Light therapy works by exposing a person to bright artificial light at specific times throughout the day in order to reset the circadian clock. Light therapy may be a treatment option for insomnia, circadian rhythm sleep disorders, seasonal depression, and even jet lag.
Warm hues of red, orange, and yellow are better for preparing the mind and body for sleep. In fact, some experts recommend switching to warm lights Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source rather than cold blue lights in the home after the sun goes down. Different colors of warm light from red to yellow can affect the body in unique ways.
“For a better sleep, keep your room dark, but if you need light, choose warm colors like red or amber. Avoid blue light from electronic devices as it can trick your brain into thinking it’s still daytime and disrupt your sleep-wake cycle.”
Dr. Pranshu Adavadkar, Sleep Physician
Red light does not affect circadian rhythms, so it is one of the best lights to use at night. Research has shown that exposure to red light can improve sleep Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and increase the production of melatonin. Exposure to red light during sleep and upon waking can reduce the likelihood of feeling tired and disoriented in the morning, known as sleep inertia. However, if the red light is too bright Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , it can suppress melatonin production.
Dim yellow and orange colored lights have little impact on the circadian rhythm and are good options to use at night. Exposure to this light may increase melatonin production, especially compared to cooler colors such as blue light.
Bright and cool-colored light can make it harder for the body to transition to a sleepy state. In contrast to warm colors that may help with sleep, cooler colors signal to the body that it is time to wake up Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Since cool light encourages attention and alertness, it may prevent sleep if viewed at night.
Light receptors in the eye that affect the circadian rhythm are particularly sensitive to blue light Trusted Source UpToDate More than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. View Source . Blue light not only suppresses melatonin, it also enables the circadian rhythm to help the body maintain alertness. Regularly viewing blue light at night convinces the body that it is still daytime, which can disrupt the circadian rhythm and reduce sleep quality.
Blue light is emitted from many artificial lights and electronic screens, such as cell phones, computers, and televisions. Avoid using electronic devices that emit blue light at least one hour before bed. Additionally, consider using blue light blocking glasses, which have been shown to improve sleep among people with insomnia.
Similar to blue light, green light also decreases drowsiness Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source by reducing melatonin production. Although blue light can reduce melatonin levels twice as much as green light, you may still want to avoid viewing green light before bed.
More than most of us realize, light plays a significant role in your sleep cycle.
One fascinating finding from studies is that light may not be the only factor influencing our circadian rhythms; the hue of the light may also play a role.
If you have to sleep with a night light on, you might question if the hue of the LED light is troubling your sleep. Actually, if you have white or blue lights in your bedroom, you should exercise caution and think twice. According to a new study, blue light had the greatest impact on mood, followed by white light. If the light color is blue or white, we will not feel peaceful or quiet before sleeping. So, what is the best LED color to sleep with?
Image credit: www.mydimmerswitch.com
Red light has a lower color temperature than typical sunlight, making it ideal for sleeping. Red light may be used at night without jolting your body or disrupting your internal clock, as blue light does. If you’re having difficulties sleeping and are constantly exposed to artificial blue light, this is most certainly a contributing reason. In the evenings, switching to natural red hue might assist your body in transitioning more smoothly into its sleep cycle.
Specification:
Size: 3.47″*3.2″
Usage Time: About 2 hours (always on)
Rated input: 5V DC / 1A
Power: 3W
Yeelight Sunset Projection Lamp is a night light and atmosphere light suitable for bedrooms. It provides you with the light that is close to the natural sunset to the maximum extent, and adds a touch of reddish, dreamy vibe to your bedroom décor. You can bring the ambiance light to your bedroom, enjoy the soothing, romantic moment. When the warm golden hour shines on your face, it is hard to not fall asleep.
With a head design that allows 360-degree rotation, this lamp can produce different lights from different angles. The shape and size of the halo can also be changed by rotating the lamp, affording endless possibilities.
With high-quality ABS material and high transmission glass optical lens, the lamp produces no unpleasant odor. COB light source features energy-saving, corrosion resistance, anti-glare, and long service life. It ensures that your bedroom lighting environment is safe and healthy, making it the best LED light to sleep with.
When you stare at a bright, somewhat blue light, such as that from your smartphone or television, your body sends a signal to your brain telling it to cease creating melatonin, a powerful hormone that aids sleep.
The normal synchronous relationships between sleep and daytime activity and cortisol, melatonin and body temperature.
Image credit: ResearchGate
Unfortunately, waking up in the middle of the night, either because of a kid or because our bodies can’t seem to relax, is an all-too-common experience for many of us, and the repercussions may have a lasting impact on the rest of the day.
When many individuals have problems getting back to sleep, they make the same mistake: they turn on a bright light bulb in the middle of the night.
For a long time, we’ve known that blue light may disrupt our bodies’ internal clocks. Our light-emitting e-readers were discovered to be disrupting our sleep by inhibiting melatonin production in our bodies and boosting a sense of awakeness.
If you don’t have a red light, you may use other light colors instead, such as light yellow, pink, or other colors that tend toward red, but if you don’t need the lights on, absolute darkness is also a fine alternative.
However, if you are terrified of the dark and must keep the lights on while sleeping, a reddish light rather than white light may be preferable.
Determining the appropriate quantity of light for a given bedroom may be tricky. To do so, you must have the appropriate quantity of lumens. What is Lumen? Lumens, referred to as the Lumen/Watt ratio (Lm/W), represent the total amount of light given off by a light source, regardless of direction. This metric is particularly useful for assessing the efficiency of a light source.
In this regard, you may also come across the term lux. Simply put, the lux (unit: lx) is the illuminance unit that measures light flux per unit area. It indicates one lumen per square meter. In photometry, it is applied to calculate the intensity of light that hits or passes through a surface as perceived by the human eye.
To acquire the proper light, you must first identify the various places that need to be illuminated. There are some areas that require more lights (such as the kitchen), and for bedrooms and the like, the requirement for lumens is generally less. To get the correct number of lumens for a specific location, you need to split the amount needed across various light sources. Suppose 2500 lumens are what you need, for example, you cannot purchase a single fixture that produces 2500 lumens; to achieve this level, you may need three or four light sources.
The lumens will be determined by a variety of criteria, including the form and size of the space, the ceilings height, the type of lamps, and your demands as a user. Here is a brief guide to assist you:
Area Lumens/squaremeter Bedroom 300-400 Kitchen 300-400 Bedroom (task) 700-800 Kitchen (task) 700-800 Livingroom 400-500 Bathroom 500-600 Bathroom (task) 700-800 Hallway 300For elders, a sound sleep may be more easily disturbed by various factors, including light colors, lumens, etc. Therefore, it is recommended to utilize lights that are low in both lx and color temperature to create a cozy and peaceful environment for a solid sleep.