Struggling to fall asleep? The problem might not be your thoughts. It could be your lights.
Even gentle bedroom lighting can signal your brain to stay awake. That’s because colour affects how your body winds down, and not all hues are sleep-friendly.
What colour light helps you sleep? Let’s get into it. And no, it’s not just about dimming the switch.
Key Takeaways
- Red, amber, and orange lights support melatonin and help the body wind down, making them the best colour light for sleep.
- Blue, white, and green lights can disrupt your circadian rhythm and delay sleep, so it’s best to avoid them close to bedtime.
- Creating a cosy sleep environment goes beyond lighting. Use warm bulbs, reduce screen time, and pair your setup with supportive sleep gear for the full effect.
In this blog, we’ll break down which light colours help your body relax, which ones do the opposite, and how to set up your space for better rest.
Think red light might help? Not sure if blue light is as bad as they say? We’ll clear that up.
Jump to a section:
- The Best Colour Light for Sleep
- The Worst Light Colours for Sleep
- Tips in Creating a Cosy Sleeping Atmosphere
- FAQ
The Best Colour Light for Sleep
As daylight fades, your body starts getting ready for sleep. Light plays a big role in that process, and some colours are better at helping you wind down than others.
Here are the ones that support healthy, restful sleep:
Red Light
Red light is considered the best light colour for sleep. It’s easy on the eyes and does not interfere with your body’s natural sleep-wake cycle.
What makes it different? Red light has a longer wavelength and lower colour temperature, which means it does not suppress melatonin. That is the hormone your body needs to feel drowsy and fall asleep. It is often used in therapy settings to help improve sleep quality.
A 2012 study on female basketball players found that 30 minutes of red light exposure nightly for two weeks improved sleep and melatonin levels, with researchers calling it “an effective, nonpharmacologic and noninvasive therapy to prevent sleep disorders after training.”
It is not just useful for athletes. Anyone who has trouble falling asleep or waking up refreshed can benefit from using dim red light in the evening. Just keep it soft. A red light that is too bright can still overstimulate your brain, especially if it shines directly into your eyes.
Amber and Yellow Light
If you’re wondering what colour helps you sleep besides red, these warm shades are a solid place to start.
These warm shades are similar to candlelight and create a calm, low-stimulation environment. They are also much less disruptive to melatonin production than blue or white light.
A 2009 randomised trial found that people who wore amber lenses for three hours before bed experienced “significant improvement in sleep quality relative to the control group and positive affect,” compared to those who wore yellow-tinted lenses that only blocked ultraviolet light. The findings suggest that blocking blue light using amber tones in the evening can support both better sleep and mood.
While amber and yellow light may not match red in terms of melatonin support, they are still solid choices. They’re especially helpful if you want a cosier, more traditional look in your bedroom without overstimulating your system before bed.
Orange Light
Orange light sits between red and yellow on the spectrum and brings similar benefits. It’s warm, gentle, and unlikely to interfere with your body’s ability to wind down.
According to the Sleep Foundation, “dim yellow and orange coloured lights have little impact on the circadian rhythm and are good options to use at night.” They may even support melatonin production when compared to cooler tones like blue or white light.
While orange light has not been studied as extensively as red, it’s still a low-stimulation choice that works well in bedrooms, especially as ambient lighting or in reading lamps. It sets a cosy tone without sending wake-up signals to your brain.
So, if you find red light too stark or amber too dull, orange offers a middle ground that still keeps your body in sleep mode.
The Worst Light Colours for Sleep
Just as some colours can ease your body into rest, others do the exact opposite. These lights might seem harmless, even relaxing, but they can delay melatonin release and keep your brain on high alert when it should be winding down.
Here are the main ones to avoid close to bedtime.
Blue Light
Blue light is the biggest sleep disruptor, and unfortunately, it’s everywhere. From phone screens to tablets to cool-toned LED bulbs, it’s baked into most modern environments.
Exposure to blue wavelengths in the evening can trick your brain into thinking it’s still daytime. This delays melatonin production and throws off your sleep cycle. It’s one reason why scrolling in bed often leaves you wired, especially if you’re caught in revenge bedtime procrastination, staying up late to reclaim personal time.
As one 2019 study put it, “chronic exposure to low-intensity blue light directly before bedtime may have serious implications on sleep quality, circadian phase and cycle durations.”
This doesn’t mean you have to live in the dark. Just try to cut down on blue light one to two hours before bed. That includes dimming screens, switching to warmer bulbs, or turning on night mode.
White Light
White light might seem neutral, but it usually contains blue tones, especially when it comes from daylight bulbs or fluorescent fixtures.
While bright white light is great for staying alert during the day, it works against you at night. It keeps your brain stimulated and delays the natural transition into sleep. If you use overhead white lighting in the evening, try switching to softer lamps with warmer tones once the sun goes down.
Green Light
Green light might not get as much attention as blue, but it also affects your body clock.
Some research suggests that green light can suppress melatonin and shift circadian rhythms. One study found that “light exposures as short as 6.5 min at 505 nm significantly suppressed nocturnal melatonin,” confirming the effect of green wavelengths on the circadian system.
It may not be as powerful as blue, but it still disrupts your body’s natural signals. This is especially true with bright or focused sources, like LED strips or backlit alarm clocks.
If you enjoy green lighting for style or ambience, keep it soft and subtle. Or save it for daytime use, when your body is naturally more alert.
Tips in Creating a Cosy Sleeping Atmosphere
The right lighting does more than make your room look nice. It tells your body when it’s time to settle down, switch off, and prepare for rest. Below are practical tips to help you set up a sleep-friendly space using light in ways that support your natural rhythm.
1. Use Warm-Toned Bulbs in the Evening
Swap out bright white lights with bulbs that give off a warm glow. Think red, amber, or soft orange. These colours are much less likely to interfere with melatonin, and they create a calming vibe that helps your body unwind.
2. Dim the Lights an Hour Before Bed
Your body responds to light levels just as much as colour. Start dimming your lights as you get closer to bedtime. This mimics the natural sunset and gives your brain time to ease into sleep mode.
3. Switch Off Overhead Lighting
Overhead lights can feel harsh and stimulating at night. Try using smaller lamps, fairy lights, or wall sconces with low-wattage warm bulbs. The softer direction of the light can help signal relaxation.
4. Keep Screens in Check
Phones, tablets, and TVs all give off blue light, which tells your brain to stay alert. Either switch to night mode in the evening or set a screen cut-off time at least an hour before bed. If you absolutely need to scroll, use blue light filtering glasses.
5. Get Bright Light in the Morning
Good lighting at night starts with strong natural light in the morning. Open your curtains when you wake up or step outside for a few minutes of sunlight. This helps set your internal clock and makes it easier to fall asleep later.
6. Invest in a Quality Mattress and Comfortable Sleepwear
Lighting sets the tone, but your sleep setup seals the deal. A supportive mattress that suits your sleep style can make a big difference in how well you rest.
The same goes for what you wear. Breathable, soft fabrics help regulate temperature and keep you comfortable through the night. The goal is to create a space that feels inviting and restful from top to toe.
Don’t just dim the lights. Set the whole scene.
Pair your cosy lighting with Ecosa’s adjustable mattresses, ultra-soft sleepwear, and a Sleep Tight eye mask for a bedroom that actually supports better sleep.
FAQ
What light colour helps you sleep the most?
Warm colours like red, amber, and soft orange are the most sleep-friendly. They support melatonin production and help your brain ease into rest mode. Red light, in particular, has been shown to improve sleep quality when used before bed.
Is red light good for sleep, really?
Yes, and not just in theory. Red light doesn’t interfere with melatonin the way blue or white light does. When used in low, soft settings, it creates the right conditions for your body to feel sleepy and settle down naturally.
How soon before bed should I change my lighting?
Start winding things down about 60 to 90 minutes before bed. That includes dimming your lights, switching to warmer tones, and turning off overhead fixtures. This gradual shift helps signal to your body that it’s time to rest.