What Color Light Is Best for Sleep? Nature vs. Technology

Human-made light is amazing. Imagine living back in 1879 when Edison finally invented the first working light bulb after thousands of attempts.

Imagine being there and seeing a light bulb for the first time – it must’ve been magical.

Until then, light came from candles, lanterns, or fire of some description… but that had been the norm since the dawn of humans. So this electric light that seems so normal to you and me is new and fan-dangled in the scheme of things.

Since then, human-made light has bloomed like tulips in springtime. It comes in all forms and colors… it’s a miracle – but… also a curse. Now we’re forced to ask “What color light is best for sleep?”

It’s no secret that the bright light from our smart devices of choice is sending our body clocks out of wack and negatively impacting our sleep quality.

Our body has been finely tuned to take its cues from light and dark by Mother Nature herself. We need to sleep, to recharge, and the nighttime seems to be the best time to carry this process out…

…we can’t see for crap in the dark anyway.

So, old Mother Nature decided that as the sun sets and darkness descends, we’ll utilize this time when we’re most useless and get some much-needed shut-eye to recharge the batteries.

In other words, when it gets dark (and not forgetting colder), this darkness (and chill) triggers the release of melatonin in your body, making you feel sleepy.

But fast forward to now and it doesn’t get dark at all with our artificial lights and light-emitting tech… completely fucking with our finely-tuned algorithm. And we know that sleep is essential for many benefits.

But can we eliminate light completely? Erm… no, not likely.

Sometimes we need to figure out how to work with it. So, It begs the question… what color light is best for sleep?

TL;DR

• Light plays a crucial role in regulating sleep and circadian rhythms.
• Red and amber lights are the sleep superheroes, boosting melatonin production.
• Blue and green lights are the villains, disrupting sleep, and should be avoided before bedtime.
• Creating a sleep-friendly environment involves choosing the right light colors and managing exposure.

The Light-Sleep Connection: It’s All About That Circadian Rhythm

Let’s start with the basics. Light isn’t just about helping you see – it’s a powerful influencer of your internal biological clock, also known as your circadian rhythm. This internal clock determines when you feel awake and when you’re ready to hit the sack.

Here’s the thing: melatonin, the hormone that signals sleep, increases in darkness. But exposure to light, especially at the wrong times, can throw a wrench in this process. It’s like trying to sleep with a spotlight on your face – not conducive to sweet dreams, right?

In our modern world, we’re constantly bombarded by artificial light, especially from our beloved screens. This prolonged exposure can seriously mess with our circadian rhythms, leading to sleep disorders and deprivation.

But fear not – understanding how light affects sleep can help us make better choices and create a sleep-friendly environment.

What Color Light Is Best For Sleep

So let’s get into it then. Let’s figure out what colors are best and more importantly, what colors you should avoid at nighttime.

Red Light: Your New Sleep BFF

Red light is the superhero of the sleep world, swooping in to save your circadian rhythm from the clutches of insomnia.

It’s no surprise I suppose. Red light is the predominant color of fire which we’d have been exposed to before the light bulb was invented.

Even red light therapy is helpful for sleep, here’s why:

1. It boosts melatonin production, helping you fall asleep faster.
2. It enhances overall sleep quality, so you wake up feeling refreshed.
3. Its warm hues create a calm atmosphere, perfect for winding down.
4. Red light wavelengths are less disruptive to your internal clock compared to other colors.

Amber Light: A Close Second

If red isn’t your thing, don’t worry – amber light is here to save the day (or night, in this case). Amber light, like its red cousin, increases melatonin levels and helps you drift off to dreamland more easily.

Think of amber light as the warm, cozy glow of a sunset. It creates a calming atmosphere that eases the transition from wakefulness to sleep.

So if you’re looking for a practical way to improve your sleep environment, consider swapping out your regular bulbs for amber ones in your evening hangout spots.

Yellow Light: Calming and Effective

Yellow light is another solid option for improving sleep quality. It’s like the Goldilocks of sleep lights – not too stimulating, not too dim, just right. The soothing quality of yellow light, similar to candlelight, helps create a relaxing atmosphere that’s perfect for winding down.

Dim yellow and orange lights have minimal impact on your circadian rhythm, making them suitable for nighttime use. Plus, exposure to yellow and orange light may increase melatonin production compared to blue light, helping you transition to sleep more smoothly.

Colors to Avoid Before Bed

Now that we’ve covered the good guys, let’s talk about the villains in our sleep story – blue and green lights.

The Impact of Blue Light

Blue light is like that friend who always wants to party when you’re trying to sleep. It’s emitted by LEDs, laptops, TVs, and smartphone screens, and it’s a major sleep disruptor. Blue light makes it harder to fall asleep because it suppresses melatonin secretion.

A quick tip: try to limit your exposure to blue light at least an hour before bedtime. Your future well-rested self will thank you. If you must use devices that emit blue light, consider using blue light filters or switching to red or amber lights in the evening.

Green Light: The Sneaky Sleep Stealer

Green light might not be as notorious as blue, but it’s still a sleep thief. Green light emitted by devices can decrease drowsiness and reduce melatonin production, negatively impacting your sleep.

So, just like with blue light, it’s best to minimize your exposure to green light-emitting devices in the evening.

Creating a Relaxing Sleep Environment

Now that you’re a light color expert, let’s talk about how to create the ultimate sleep sanctuary:

1. Use red, amber, or at least yellow light bulbs in your bedroom for the perfect sleep-inducing glow.
2. Opt for warm yellow and orange lights in your evening wind-down areas. Perhaps have lamps you only use in the evenings with these bulbs in.
3. Create a calming pre-sleep routine with soft, warm colors and minimal harsh lighting.
4. Consider using pink lights for a dreamy ambiance – they’re great for relaxation and stress reduction.
5. Mimic natural sunset colors to signal to your body that it’s time to sleep – work with Mother Nature, not against it.
6. Try to avoid using phones and screens in the evening. This can be difficult – I like to wind down watching some Netflix so using blue-blocker glasses can be a great option here.
7. If you use your PC at night, look into using an app such as f.lux to automatically adjust the screen color depending on the time of day and reduce the blue light in the evening.

We’ll look into this in more depth later but remember, it’s not just about the color of your lights. Factors like noise, temperature, and humidity can also affect your sleep quality. So, aim for a cool, quiet, and dark room for the best sleep possible.

Other Factors Affecting Sleep Quality

While light color plays a crucial role, it’s not the only factor affecting your sleep. Here are some other things to consider:

1. Noise pollution, especially in urban areas or noisy partners, can disrupt sleep – using earplugs can help here.
2. High humidity can make it difficult to stay comfortable, especially in warmer climates. I talk more about sleeping in a cooler room.
3. Living at high altitudes can cause sleep disturbances due to reduced oxygen levels.
4. Stress levels can significantly impact sleep quality – try techniques to help you to relax such as breathing and meditation.

Addressing these factors, along with optimizing your light environment, can help create the perfect conditions for restful sleep and muscle relaxation. Find out more about how to improve REM sleep.

Beyond Light: More Sleep-Boosting Strategies

While optimizing your light environment is crucial for good sleep, there are many other sleep hacks you can employ to enhance your sleep quality. Let’s dive into some additional sleep hacks that can take your rest to the next level.

1. Embrace the Chill: Sleep in a cool room (around 60-67°F or 15-19°C). Your body naturally cools down for sleep, and a cooler environment supports this process.
2. Blackout for Better Sleep: Use an eye mask to create total darkness, boosting melatonin production regardless of your environment.
3. Silence is Golden: Try earplugs or a white noise machine to create a quiet sleep environment, especially if you live in a noisy area.
4. Breathe Easy: Consider mouth taping to encourage nasal breathing during sleep, which can reduce snoring and improve sleep quality. (Always consult a healthcare professional first!)
5. Track Your Zs: Keep a sleep diary to identify patterns affecting your sleep quality. Note bedtime, wake time, how long it took to fall asleep, and how you felt upon waking.
6. Wind Down Right: Establish a consistent nighttime routine to signal your brain it’s time for sleep. This could include a warm bath, reading, gentle yoga, or listening to calming music.
7. Optimize Your Sleep Position: Experiment with different sleeping positions and pillows. Back sleeping is great for spine alignment, while side sleeping can help with snoring.

Remember, improving your sleep is a journey. Be patient and consistent with your efforts.

Conclusion

In the colorful world of sleep and light, red and amber are your best friends, while blue and green are the troublemakers. By understanding how different light colors affect your circadian rhythm and melatonin production, you can create a sleep environment that supports better rest.

Remember:

• Red light is best for sleep, boosting melatonin and promoting relaxation.
• Amber light is a close second, providing a warm glow that eases you into sleep.
• Yellow light offers a calming effect and minimally impacts your circadian rhythm.
• Blue and green lights should be avoided before bedtime as they disrupt melatonin production.

As with all the things I talk about, I want to encourage you to ask questions about the things we accept as true. In the case of this subject… what color light is best for sleep? Or, are there any light colors you should avoid?

By simply asking what light colors were even around until our recent crazy world, we can easily figure out that outside of the colors found in fire – red, orange, and perhaps yellow – our eyes would not have been exposed to these during the nighttime.

And being that we’re finely tuned to Mother Nature and her ways, exposing ourselves to human-made light at night is probably not a good thing. You don’t need to be a scientist to figure this out.

So limit your exposure to unnatural light colors, improve your sleep along with your diet and you’ll be firing on all cylinders.

And that’s it… have a restful sleep!

FAQs

What color light is best for sleep?

Red light is the best color for sleep because it boosts melatonin production and enhances sleep quality. Switching to red light in the evening can really help you wind down.

Why should blue and green lights be avoided before bed?

Avoiding blue and green lights before bed is crucial because they interfere with melatonin production, making it harder to fall asleep and reducing sleep quality. Prioritizing a dark environment can help you get better rest.

How does amber light compare to red light for sleep?

Amber light is great for sleep, just behind red light, as it also helps boost melatonin production and provides a calming atmosphere. If you’re looking for a soothing option for your night routine, amber light is definitely worth considering!

Can yellow light improve sleep quality?

Absolutely, yellow light can enhance your sleep quality by promoting calmness and boosting melatonin levels while minimizing disruption to your circadian rhythm. Switching to yellow light in the evening might just help you drift off more easily!

What are some practical tips for creating a relaxing sleep environment?

Creating a relaxing sleep environment is key to better sleep quality, so try using red or amber light bulbs and avoid blue and green light before bed. This way, you’ll set a soothing atmosphere that promotes restfulness.