The best colour light for sleep should be just as much a consideration as your room temperature and choice of mattress. Lots of people sleep with some form of light on for a number of reasons, including:
- comfort
- fear of darkness
- the need to aid navigation and prevent falls in the night
- the need for a quick nap over a deep sleep
- children’s night lights
Different lights can have a variety of impacts and benefits on your quality of sleep and general wellbeing. It’s not just a question of the best light colour for sleeping either, as the type of light is also important. LED lighting products are a good choice as they are more efficient, durable, and versatile when compared with standard incandescent bulbs.
Keep reading to explore the benefits of sleeping with a light on and what the best colour light to sleep with is.
Benefits of sleeping with a light on
There are several benefits you can gain when sleeping with a light on, including:
- Certain types of light can help regulate your circadian rhythm and make falling asleep easier
- Lights can reduce fear and anxiety for those who experience nightmares, a fear of the dark, or the need to have a sense of security
- Conditions such as Seasonal Affective Disorder (SAD) may benefit from light exposure
- Shift workers who have irregular sleeping patterns may benefit from some light to help regulate their cycle
- Getting 7 hours of sleep or more promotes hormone release, digestion, healthy eating habits, and body temperature regulation
What colours make you sleepy?
Now we’ve spoken a little bit about the benefits, you still might be wondering - what is the best colour light to sleep with? Well, there is evidence to suggest that red and amber lights are the best choices to aid relaxation and sleepiness.
Red light
Red sky at night, shepherd’s delight! It’s also a real treat for your sleep routine too. Red light mimics the natural calming shades of the sunset and it has a longer wavelength in comparison to blue and green light. This means it has lower energy, helping you to prepare to go into a state of low energy. Installing red LED bulbs in your bedroom can help you relax, unwind, and even regulate your sleeping pattern.
Amber light
Similar to the calming effects of a red night sky, amber or yellow light has a similar quality as it mimics soft, dim candlelight. They block blue light but still provide sufficient brightness and colour. In terms of the best colour light for sleep, it is perhaps not as good of a choice as a red light, but it may help. It may actually be a preferred alternative if you find a red light too distracting or visually unappealing.
Combine both for the best light colour for sleeping
A combination of both amber and red light LED bulbs is a wise choice for your home. Use amber lights in your overhead lighting throughout the home, to block blue light and ensure your house is bright enough. Then you can use a red light in the few hours leading up to bedtime to relax and calm you in time for a decent night’s kip.
What is not the best colour light for sleep?
Blue is most definitely not the best light colour for sleeping. Blue is associated with the daytime sky, and your brain knows this. So any blue light absorbed by your eyes sends a signal to your brain indicating that it’s time to get up and face the day.
It’s also almost impossible to avoid – which doesn’t help! Your mobile phone, laptop, TV screen, and most standard fluorescent bulbs all emit blue light. It’s highly stimulating for the receptors in your brain, which makes it harder for you to relax before bedtime. The same can also be said for green light.
Limiting or eliminating blue or green light entirely is realistically the only way to remove this as a factor and start to improve your sleep. You should avoid screens and devices for 1 to 2 hours before bedtime. If this isn’t possible you can try blue light blocking techniques or products, or change your screen settings to use night or dark mode.
Need some more lighting inspiration for your bedroom? Read our 7 Best LED Light Ideas for the Bedroom.
Other ways to improve your sleep
Other than lighting, there are other ways you can attempt to improve your sleep hygiene, for example:
- Get into a routine: Try and go to bed and wake up at the same time every day. Choose a routine and try to stick to it as best you can. Sleep regulation starts with your daytime regulation. If you get into a set routine, this will help regulate your internal clock and get into the habit of getting tired around the same time.
- Avoid eating or drinking: This is especially true for caffeinated products. Digestion in general means your entire body isn’t resting and is still working to churn through your food as you try to nod off.
- Choose the right mattress and duvet: It goes without saying that if you aren’t comfortable then you aren’t going to have the best night’s sleep. Make sure you have the right setup for your posture and sleeping position.
- Set the right room temperature: According to the World Health Organization, 18°C to 20°C is considered to be the correct room temperature to sleep in. This promotes healthy internal body temperature regulation whilst you sleep.
Want to find out more? Discover the best LED lighting products used to help with sleep in our blog - can you sleep with LED lights on?
Find the best LED lighting solution to send you to slumber right here at Vision Lighting!
If you’re thinking of incorporating light into your nighttime routine, we have everything you need right here from your chosen LED light strip, singular LED bulbs, the necessary power supplies, and much more.
Whatever you need, we are more than happy to help provide the lighting solution you need for a decent night’s slumber! You can browse our selection of high-quality LED products, or simply get in touch for more information.
You can call us at +44 (0) 1132 799745 or email us at info@vision-lighting.co.uk.