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,