BEST COLOR LIGHT FOR SLEEPING
What Science Says About Sleep-Friendly Lighting
Lighting has a powerful effect on our circadian rhythms, mood, and overall quality of sleep. As more people become aware of how their environment affects rest, a common question arises: what is the best color light for sleeping? The answer lies in the interplay between biology, sleep science, and smart lighting choices.
Let’s take a closer look at the best color light for sleeping, how different colors impact your sleep, and how to create a sleep-friendly bedroom environment that supports your rest and recovery.
Table of Contents
Why Light Color Matters for Sleep
Your body’s internal clock, or circadian rhythm, is heavily influenced by light exposure. Specific wavelengths of light affect the release of melatonin, a hormone that signals your body it is time to sleep. Exposure to the wrong kind of light—especially at night—can delay melatonin production and make it harder to fall asleep.
While bright, cool-toned lights are helpful during the day, they can be disruptive at bedtime. The best color light for sleeping tends to be one that mimics sunset tones—soft, warm, and soothing.
What Is the Best Color Light for Sleeping?
1. Red Light: The Best Overall Color Light for Sleeping
Red light is widely considered the best color light for sleeping because it has the least impact on your circadian rhythm and melatonin levels. Unlike blue or white light, red wavelengths are less likely to interfere with sleep cycles. Interestingly, blue is the best color for your bedroom, and red is one of the colors to avoid. However, light colors affect your brain differently that bedroom colors!
Benefits of Red Light for Sleep:
Low stimulation
Supports natural melatonin production
Helps calm the mind and body
Best Use:
Use a dim red night light or red LED bulb in the bedroom if you need nighttime lighting. It is ideal for reading, relaxing, or moving around without waking your body up.
2. Amber or Warm Orange Light
Amber or warm orange light closely mimics the natural light of a setting sun. These hues are excellent for winding down at night and are another top contender for the best color light for sleeping.
Benefits:
Gentle on the eyes
Helps signal to the brain that it’s time to relax
Creates a cozy ambiance
Best Use:
Use amber bulbs or set smart lighting to shift to a warm hue in the evening hours. Many smart bulbs have a “sunset mode” or “night mode” that shifts color temperature gradually.
3. Soft Warm White Light (2700K or lower)
A soft warm white light with a color temperature of 2700K or lower is sleep-friendly when used in moderation. While not as optimal as red or amber light, it is far better than cool white or blue lights at night.
Best Use:
Use dimmable warm white bulbs in bedside lamps. Avoid overhead lights that are too bright or stark.
What Color Lights to Avoid Before Bed
1. Blue Light
Blue light is the worst offender when it comes to sleep disruption. Emitted by screens (phones, tablets, TVs) and many LED lights, blue light suppresses melatonin production and keeps the brain alert.
Avoid:
Smartphone and tablet use before bed and if you wake up at night
Blue-toned LED bulbs
Cool daylight bulbs in the bedroom
2. Bright White or Cool White Light
These high-intensity lights mimic daylight and are commonly found in offices and kitchens. They are excellent for productivity but terrible for sleep.
Avoid:
Using overhead white lighting in the evening
Bright vanity lighting before bed
How Light Affects Sleep Quality
Light doesn’t just affect when you fall asleep – it affects how well you sleep. Research has shown that exposure to inappropriate lighting at night can:
Delay sleep onset
Reduce REM sleep
Increase nighttime awakenings
Lower overall sleep quality
That’s why choosing the best color light for sleeping is an essential part of sleep hygiene.
The Science Behind Sleep and Light
Melatonin, often called the “sleep hormone,” is regulated by the suprachiasmatic nucleus (SCN) in the brain. The SCN is sensitive to light, especially blue light wavelengths (around 460-480 nanometers). When exposed to these wavelengths, the SCN tells your body to reduce melatonin production.
Red light, on the other hand, has wavelengths (620-750 nanometers) that do not significantly inhibit melatonin. That’s why red is consistently found to be the best color light for sleeping in clinical studies.
Best Color Light for Babies and Children
Babies and young children are particularly sensitive to light. A soft red or amber light is ideal for nurseries or children’s rooms.
Tips:
Use motion-sensor red night lights for nighttime feedings or diaper changes
Avoid overhead lighting before bedtime
Choose dimmable lamps with warm filters
Best Color Light for Night Owls and Shift Workers
For people who work night shifts or struggle with delayed sleep phase syndrome, using the right light color is critical.
Recommendations:
Use bright blue or white light during the waking phase to promote alertness
Gradually shift to red or amber light in the hours leading up to your intended sleep time
Wear blue-light-blocking glasses during the transition period
This technique, known as chronotherapy, helps reset the body’s sleep-wake cycle and improve sleep quality.
How to Create a Sleep-Friendly Bedroom Environment
Besides choosing the best color light for sleeping, consider these additional steps:
1. Use Smart Bulbs
Smart bulbs let you program lighting schedules and change colors easily. Set them to shift from cool to warm tones as evening approaches.
2. Install Dimmer Switches
Dim lighting is key to signaling the body it’s time to wind down. Install dimmers to control brightness in your bedroom.
3. Minimize Screen Time
Avoid screens at least an hour before bed, or use blue light filters on your devices.
4. Choose Sleep-Optimized Night Lights
Night lights in hallways, bathrooms, and bedrooms should use red or amber LEDs. Look for low-lumen options (less than 50 lumens).
5. Blackout Curtains
Block outside light pollution with blackout curtains to support your body’s natural melatonin cycle.
Best Sleep Products with Red or Amber Light
If you’re ready to upgrade your sleep setup, here are a few products that use the best color light for sleeping:
1. Hatch Restore
The Hatch Restore is a smart sound machine, sunrise alarm, and red night light in one. It gradually shifts color temperature and includes meditations.
2. Philips Hue Smart Bulbs
The Philips Hue Smart bulbs can be programmed to shift to red or amber tones at night. They also integrate with Alexa and Google Home.
3. Loftie Lamp
Loftie Lamp is a minimalist bedside lamp that emits warm tones and supports circadian-friendly bedtime routines.
4. Sleepout Red Night Light
Lastly, the Sleepout Red Night Light is a compact, portable light, and perfect for travelers or those who wake up frequently in the night.
Best Color Light for Sleeping - Final Thoughts
When it comes to improving your sleep quality, lighting is a simple but powerful tool. The best color light for sleeping is red, followed closely by amber and warm white. These light colors help preserve your body’s natural rhythm and promote deeper, more restful sleep.
Making small changes—like switching bulbs, using dimmers, and minimizing blue light exposure—can have a big impact. Whether you’re designing a cozy bedroom, setting up a nursery, or trying to sleep better after a night shift, choosing the right light color is key.
References
- National Library of Medicine. (2023). Effects of red light on sleep and mood in healthy subjects and individuals with insomnia disorder. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10484593/
- National Library of Medicine. (2019). Effects of light on human circadian rhythms, sleep and mood. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
- National Library of Medicine. (2022). Night-to-Night Associations Between Light Exposure and Sleep Health. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC9679040/
- Science Direct. (2021). Chapter 24 – Chronotherapy. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/B9780128199756000236
FAQ
Most frequent questions and answers
Red light is the best color light for sleeping because it has minimal impact on melatonin production and helps promote relaxation.
Yes, if the color is red or amber. These lights are gentle on your circadian rhythm and won’t disrupt sleep quality.
Warm colors like red or amber help you fall asleep faster by signaling your brain to wind down.
Yes. Blue light suppresses melatonin and can delay sleep, so it’s best to avoid screens or cool-toned bulbs at night.
Red light is better for sleep, but warm white light under 2700K is a decent alternative when red isn’t available.
More Sleep Resources
What color light is best for sleeping?
Red light is the best color light for sleeping because it has minimal impact on melatonin production and helps promote relaxation.
Is it OK to sleep with colored lights on?
Yes, if the color is red or amber. These lights are gentle on your circadian rhythm and won’t disrupt sleep quality.
What light color helps you fall asleep fastest?
Warm colors like red or amber help you fall asleep faster by signaling your brain to wind down.
Should I avoid blue light before bed?
Yes. Blue light suppresses melatonin and can delay sleep, so it’s best to avoid screens or cool-toned bulbs at night.
What’s better for sleep: warm white or red light?
Red light is better for sleep, but warm white light under 2700K is a decent alternative when red isn't available.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
