Know About Best Color Light For Sleeping, Reasons & Alternatives

As light can affect our sleep significantly, you should always carefully choose the light when we sleep. If the light is too bright or colourful, you might face trouble falling asleep. A small adjustment in the type of nightlight you use while sleeping can have a significant impact. If you are experiencing disturbed sleep and want to know about the Best color light for sleeping, this write-up will assist you along with the reasons and alternatives. 

What Is The Best Color Light For Sleeping And Why?

Red light is often touted as the ideal lighting color for sleep. Here are the top 10 reasons why red is the best color light for sleeping:

1. Red Light Has Minimal Impact On Melatonin 

Melatonin is the body’s sleep hormone that follows a circadian rhythm, rising in the evening and falling in the morning. Blue light suppresses melatonin production, but red light allows our natural melatonin rhythms to follow their course, helping us feel sleepy at night. 

2. Red Light Does Not Shift Circadian Rhythms 

Exposure to blue or green light in the evening can shift our circadian clock later, delaying feelings of sleepiness. Red light has little to no effect on circadian rhythms, supporting our body’s natural sleep-wake cycle.

3. Red Light Allows For Natural Pupil Dilation 

In darkness, our pupils naturally dilate to let in more light. Blue light constricts pupils, but red light does not impede pupil dilation, letting our eyes interpret ambient light signals appropriately. 

4. Red Light May Increase Deep Sleep 

Some research indicates red light before bed can increase time spent in deep, slow-wave sleep compared to blue or green light. Deep sleep is essential for body restoration and that is why red is considered to be the best color light for sleeping.

5. Red Light Minimizes Sleep Inertia 

Sleep inertia refers to grogginess felt after waking up. Studies show pre-bedtime red light exposure can reduce morning sleep inertia compared to white or blue light.

6. Red Light Is Relaxing 

While blue light has stimulating effects, red light has soothing, relaxing effects that get our minds and bodies ready for sleep. Red light evokes associations with warmth and comfort.

7. Red Light Is The Least Disruptive Visible Light 

Red has the longest wavelengths visible to human eyes. It is another reason why red is the best color light for sleeping. Longer wavelengths are less energising and disruptive than short, blue wavelengths 

8. Red Light Does Not Negatively Affect Sleep Quality 

Unlike blue light, ample research shows red light does not harm sleep quality, sleep onset, or melatonin release when used at night.

9. Red Light May Help People With Sleep Disorders 

Early research shows red light therapy may benefit people with insomnia, sleep apnea, and delayed sleep phase disorder. More research is still needed though.

Alternatives

Now that you know why red is the best color light for sleeping, let’s have a look at the alternatives. 

1.Amber Light 

Amber light is growing in popularity as a nighttime light source thanks to its sleep-promoting benefits. Here are the top 6 reasons amber light is an excellent color for sleep:

• Natural sunset light– Our bodies are intrinsically programmed to start feeling sleepy as the amber tones of sunset fill the sky. Amber light bulbs recreate this natural cue that it’s time for bed.

• Supports melatonin release– Blue light suppresses the release of melatonin, our sleep hormone. Amber light has a lower color temperature, so it allows normal melatonin rhythms to follow their natural course

• Relaxing– While cool blue light is energizing, warm amber light is soothing and associated with coziness and comfort. This helps prime the body for sleep.

• Does not shift circadian rhythms– Exposure to blue light at night can shift the body’s internal clock later, delaying sleepiness. Amber light has little impact on circadian rhythms.
  

• Promotes sleepiness– Studies show amber light before bed helps increase subjective and objective feelings of sleepiness compared to blue light.

2.Yellow And Orange 

When it comes to lighting that promotes healthy sleep, yellow and orange lights are excellent alternatives to red light. Here are the top 6 reasons these warmer colours are ideal for sleep:

• Don’t suppress melatonin – Blue light strongly suppresses the release of melatonin, the hormone that induces sleepiness. However, yellow and orange lights allow normal melatonin production and release at night.
  

• Maintain circadian rhythms – Exposure to blue light can shift the body’s internal clock and delay sleepiness. Yellow and orange lighting have minimal impact on healthy circadian rhythms.
  

• Support natural melatonin rise – Our melatonin levels naturally increase as evening sets in, indicated by warm sunset light. Yellow and orange lighting mimics these natural cues.
  

• Don’t constrict pupils – Blue light constricts pupils, but yellow and orange light allows normal pupil dilation in dim lighting to support melatonin release.
  

• Reduce sleep inertia – Initial research shows pre-bedtime exposure to orange light can reduce grogginess upon waking compared to white or blue light.

3.Total Darkness Or No Light At All 

Many researches stated that total darkness is perfect when it comes to best color light for sleeping. Here are the top 5 reasons complete darkness promotes the best sleep:

• Boosts melatonin – Our bodies require darkness to produce adequate levels of melatonin, the hormone that brings on sleepiness. Light of any kind suppresses melatonin, but total darkness allows it to reach peak concentrations at night.
  

• Maintains circadian rhythms – Exposure to light at night, even dim light, can shift the body’s internal clock later and alter circadian rhythms. Keeping bedrooms completely dark prevents disruption of our natural 24-hour cycle. 

• Allows pupil dilation – In the dark, pupils naturally dilate to let in more light. Total darkness keeps pupils fully dilated to send signals about the absence of light. 

• Provides an optimal sleep environment – Humans evolved sleeping at night in complete darkness. Maintaining darkness realigns sleep with our innate circadian programming and provides an environment optimal for sleep.
  

• Improves sleep quality – Studies show exposure to nighttime light can suppress REM sleep. Anecdotal reports also indicate better sleep quality in completely dark rooms.