What Colors Help You Sleep? The Colorful Battle For Better Rest

The power of light is well-known; I’ve written plenty about the benefits of LED light therapy as well as infrared and near-infrared light for helping with health and skin issues.

Now, when it comes to sleep, I’d suggest having your room dark if you can, but if like my wife you need a light on, fortunately, some options won’t mess with your sleep.

We’ve lived with the cycles of light and dark since the dawn of humans and our bodies have evolved to work around and utilize these cycles.

But is our modern world of artificial light messing with these cycles? And, what can we do to minimize these disruptions?

That’s what we’re diving into here; how to use artificial light to your advantage, what colors help you sleep, and more importantly, what colors don’t.

Onwards…

The Rhythm of Life: Understanding Your Circadian Clock

Before we dive into the specifics of what color light helps you sleep, it’ll be good to understand the intricate dance of your body’s internal clock – the circadian rhythm.

Our Natural Body Clock

Sleep-wake patterns, hormone production, body temperature, and even digestion are regulated by your circadian rhythm.

This internal clock is primarily influenced by light exposure, which is why different colors of light can have such a profound impact on your sleep.

Throughout the day, your body produces different hormones in a cyclical pattern:

1. Cortisol: Often called the “stress hormone,” cortisol levels peak in the early morning, helping you wake up and feel alert.
2. Serotonin: This “feel-good” hormone is produced during the day, especially with exposure to bright light, boosting mood and focus.
3. Melatonin: As evening approaches and light levels decrease, your body starts producing melatonin, the “sleep hormone,” preparing you for rest.

The Way Mother Nature Intended

The natural cycle of sunlight perfectly complements this hormonal dance. Bright, blue-rich sunlight in the morning suppresses melatonin and boosts cortisol and serotonin, helping you wake up and feel energized.

As the sun sets, the light becomes warmer (more red and orange), signaling to your body that it’s time to wind down and produce melatonin.

The Blessings and Curses of Our Modern World

However, in our modern world of artificial lights, we’ve disrupted this natural cycle. Bright, blue-rich light from our devices and LED bulbs can trick our brains into thinking it’s still daytime, suppressing melatonin production and making it harder to fall asleep.

This is where understanding the impact of different light colors becomes crucial. By mimicking the natural light cycle in our homes, we can support our circadian rhythm and promote better sleep.

In the following sections, we’ll explore how different colors of light can help or hinder this process, allowing you to create the perfect light environment for restful sleep.

The Rainbow of Sleep: How Different Colors Affect Your Slumber

So you’re winding down after a long day, hoping to drift off into a peaceful slumber. But did you know that the light colors in the evening could be secretly sabotaging your sleep?

Let’s look at each of the colors and how they impact your sleep so you can go away and make an educated decision as to the color light you’ll be using tonight.

Light Colors That Promote Sleep

Let’s start with the colors that help you sleep. Light blue’s soft tone fosters a calm and inviting atmosphere, making it one of the best color choices for promoting restful sleep.

Red Light

The Sleep Superstar Red light has the least power to suppress melatonin production and shift circadian rhythms. It’s ideal for evening use as it doesn’t interfere with your body’s natural sleep cycle.

Red light may even boost melatonin production, helping you fall asleep faster and improve overall sleep quality. It’s perfect for nightlights or pre-bedtime relaxation.

Additionally, red light is beneficial for night vision, making it a good choice for reading at night without straining the eyes.

It makes sense as the evening sun at it’s lowest would be more red as it sets which could be the natural trigger for melatonin.

Amber and Orange

Amber and orange lights mimic the warm hues of sunset, signaling to your body that it’s time to wind down.

These colors have minimal impact on melatonin production, making them excellent choices for evening lighting.

Red light can be uncomfortable for some being the color associated with warning or danger for many, so opting for amber or orange is an option that can create a cozy atmosphere that promotes relaxation and prepares your body for sleep.

Light Colors That Hinder Sleep

Now the colors that should be avoided to prevent sleep disruptions.

Blue Light

The sleep stealer blue lights are the most disruptive to sleep. It suppresses melatonin production and tricks your brain into thinking it’s daytime.

Exposure to blue light in the evening can lead to difficulty falling asleep and reduced sleep quality. It’s commonly emitted by electronic devices and LED lights, making it crucial to limit exposure before bedtime.

I think this is a big problem nowadays with so many of us glued to our cells. Wearing blue-blocker glasses is a good idea if you can’t seem to tear yourself away.

Green Light

Proceed with caution – while not as harmful as blue light, green light can still interfere with sleep. It reduces melatonin production and may increase alertness.

Green light is less disruptive than the color blue, but it’s still best to avoid bright green light in the evening hours to ensure optimal sleep conditions.

White Light

The Wild Card White light contains all colors of the spectrum, including sleep-disrupting blue light. Bright white light can suppress melatonin and interfere with your circadian rhythm.

While less problematic in the daytime, it’s best to avoid bright white light in the evening and opt for warmer tones instead.

Yellow

The middle ground yellow light sits between the sleep-friendly red and orange and the more disruptive blue and green.

While not as beneficial as red or amber, it’s less likely to interfere with sleep than cooler colors. Use dim yellow lights if warmer options aren’t available, but avoid bright yellow lights close to bedtime.

Warm vs. Cool: The Battle of Light Colors for Better Sleep

When it comes to colors for sleep, there’s a clear winner in the warm vs. cool battle. Warm light colors, like soft reds and oranges, are generally better for sleep than cool colors like blue or bright white.

Why? It all comes back to our circadian rhythms. Warm light mimics the colors of sunset, signaling to our bodies that it’s time to wind down.

Cool light, on the other hand, is more like midday sunlight – great for staying alert, not so great for catching Z’s.

So, if you’re setting up your sleep sanctuary, opt for warm-toned bulbs in your bedside lamps and consider using blackout curtains to keep out cool light from streetlamps or early morning sun.

Although I would say the most natural routine for us humans would be to sleep as close to sunset as possible and keep the curtains open so the sunlight will wake you naturally. That’s how our pre-technology ancestors would have lived.

But, that’s unrealistic for most of us so aiming for the correct length of sleep is most important, so black-out curtains are a great option to prevent that pesky sun from waking you up.

Sleep masks are a great option, there are more benefits to using a sleep mask than you probably realize. And, there are loads out there to choose from – fortunately, I’ve done a round-up of the best sleep masks on the market to save you time.

Color Changing Bedside Lamps

Now that we know what color light helps you sleep, let’s look at bedside lamp options:

Great Value: OORUN Touch Bedside Table Lamp – easy on the pocket but a great option. In fact this is what I use.

Stylish: Afirst Christmas RGB Table Lamp – not sure why they called this Christmas but it’s a good-looking lamp nonetheless with app control.

All-Rounder: ROOTRO Table Lamp – this lamp has 3 brightness settings, color rotation mode and various color options.

Beyond Color: Other Factors That Influence Sleep Quality

While color plays a big role in sleep, it’s not the only player in the game. Other factors that can impact your sleep quality include:

• Temperature: Keep your room cool, around 65°F (18°C)
• Noise: Use white noise or earplugs to block out disruptive sounds
• Comfort: Invest in a good mattress and pillows
• Routine: Establish a consistent bedtime or night routine

Remember, creating the perfect sleep environment is about more than just picking the right colors. It’s about crafting a holistic experience that tells your body and mind it’s time to rest.

Creating Your Perfect Sleep Sanctuary: Tips for a Relaxing Bedroom Environment

Ready to transform your bedroom into a sleep oasis? Here are some tips to get you started:

1. Choose calming colors: Soft blues, greens, or warm neutrals
2. Dim the lights: Use warm, low-wattage bulbs in your bedroom
3. Banish electronics: Keep TVs, phones, and tablets out of the bedroom
4. Invest in good curtains: Blackout curtains can help create a dark room
5. Consider aromatherapy: Lavender or chamomile scents can promote relaxation

Remember, your bedroom should be a relaxing retreat from the world. Make it a place you look forward to unwinding in every night!

There are loads of ways to hack your way to better sleep with my 33 sleep hygiene tips.

Tools and Technology for Better Sleep

In our quest for better sleep, technology can be a powerful ally. Here are some innovative tools that can help you optimize your light environment for better sleep:

Smart Light Bulbs

• Philips Hue White and Color Ambiance
  • Features: Adjustable color temperature, scheduling, voice control compatibility
  • Pros: Wide color range, integrates with smart home systems
  • Cons: Requires a hub for full functionality
  • Price: Starter kit from $129.99
• LIFX A19 Smart Bulb
  • Features: Wi-Fi enabled, no hub required, 16 million colors
  • Pros: Bright output, excellent color reproduction
  • Cons: More expensive than some competitors
  • Price: $39.99 per bulb

Blue Light Blocking Glasses

• Swanwick Sleep Classic Night Swannies
  • Features: Orange-tinted lenses, block 99% of blue light
  • Pros: Stylish design, effective blue light blocking
  • Cons: May alter color perception
  • Price: $89.00
• BluBlocker
  • Features: NASA technology, blocks UV and blue light
  • Pros: Loads of options
  • Cons: Nada
  • Price: Varies

Sleep Apps

• f.lux (for computers) – I’ve used this for years, it’s a great tool.
  • Features: Adjusts screen color based on time of day
  • Pros: Free, customizable
  • Cons: May take time to adjust to warmer screen colors
  • Price: Free
• Twilight (for Android)
  • Features: Filters blue light from your phone or tablet
  • Pros: Customizable, works with most Android devices
  • Cons: May affect app functionality on some devices
  • Price: Free, with in-app purchases
• Night Shift (for iOS)
  • Features: Built-in iOS feature that reduces blue light
  • Pros: No additional download needed, easy to use
  • Cons: Less customizable than third-party apps
  • Price: Free (built into iOS)

Sleep Tracking Tech and Apps

• Oura Ring Gen 3
  • Type: Wearable (Ring)
  • Features: Tracks heart rate, body temperature, and blood oxygen levels. Provides detailed sleep, activity, and readiness scores. Includes guided meditation and sleep coaching programs.
  • Pros: Lightweight, stylish, long battery life (4-7 days), comprehensive sleep tracking.
  • Cons: Pricey, requires a monthly subscription ($5.99 after a free 6-month trial).
  • Price: Starts at $299 plus membership.
• WHOOP 4.0
  • Type: Wearable (Wristband)
  • Features: Tracks heart rate, respiratory rate, skin temperature, and blood oxygen levels. Includes a haptic alarm and can be worn with different garments.
  • Pros: Ideal for active individuals, long battery life, versatile wearing options.
  • Cons: Requires a monthly membership.
  • Price: Starts at $239​​.

• Withings Sleep
  • Type: Non-Wearable (Under-the-Mattress)
  • Features: Tracks sleep cycle, heart rate, and snoring. Integrates with smart home devices to adjust lighting and temperature.
  • Pros: Comfortable, easy to set up, does not require wearing anything.
  • Cons: Takes time to gather accurate sleep pattern data.
  • Price: $129.95​.
• Sleep Cycle App
  • Type: App (Mobile)
  • Features: Tracks sleep patterns using your phone’s sensors, provides sleep stats and data graphing, and includes alarm melodies and health integrations.
  • Pros: Free to download, no additional devices required.
  • Cons: Less accurate than wearable devices.
  • Price: Free to $39.99 for premium features

By incorporating these tools into your nighttime routine, you can create an optimal light environment that promotes better sleep.

Remember, the key is to reduce exposure to blue and green light in the evening while favoring warmer, red-toned lights as bedtime approaches.

Conclusion

Sleep is vital for not just optimal health but foundational health. I believe alongside diet, if you get your sleep right, you’ll give your body every chance to be healthy and fend off illnesses.

Eating whole food – non-processed human-made food and getting my 6-8 hours of quality sleep have been the biggest factors in my regaining and maintaining good physical and mental health.

If having a lamp on while you sleep is what you need, then as you’ll now understand, the color of that light can dramatically affect your sleep quality. Sticking with reds and oranges will allow you to sleep well. And if you sleep well, your body will thank you.

Steer clear of white and blue lights not only in the bedroom but in the evening too as much as possible so it doesn’t disrupt your circadian rhythm and sleep cycle.

And that’s it… have a restful sleep!

FAQs

What color makes you sleep better?

Red light is the most conducive to sleep. It has the least impact on melatonin production and circadian rhythm. Other warm colors like amber and orange are also good choices. These colors mimic sunset, signaling to your body that it’s time to wind down for sleep.

What is the best color to sleep with LED lights?

The best color for LED lights during sleep is red. Red LED lights have minimal impact on melatonin production and don’t disrupt your circadian rhythm. If red isn’t available, opt for amber or orange LEDs. Avoid blue, green, and bright white LED lights before bedtime.

What color code is best for sleep?

For optimal sleep, choose light with a color temperature of 2700K-3000K. This range represents warm, reddish-orange light similar to sunset. If using RGB values, aim for high red (255), low green (≤ 64), and zero blue (0) to create a sleep-friendly light environment.

Does red LED light help you sleep?

Yes, red LED light can help you sleep. It doesn’t suppress melatonin production like other light colors, particularly blue light. Red light may even boost melatonin levels, helping you fall asleep faster and improve sleep quality. It’s an excellent choice for nightlights or pre-bedtime lighting.