Research studies discovered red to be the best color light to help you sleep, because it increases production of melatonin as well as full darkness. On the other end of the spectrum, blue is the worst. Despite being a calm-inducing color on most occasions, blue is not suitable for lighting a bedroom.
The best colors for sleep are blue, yellow, green, silver, orange, pink, and white. These colors reduce stress and soothe the nervous system. Try to stick with neutral or pastel shades for a soft, welcoming atmosphere.
Exposure to blue light (and white light, which contains blue light) during the sensitive period can make it difficult for you to fall asleep and stay asleep. Exposure to white light during the day can have positive effects, including boosting alertness and mood.
Benefits of Better Sleep
Red light therapy can be an effective tool in helping to improve sleep quality and duration. This is because exposure to red light increases the production of melatonin in the brain, which helps regulate our circadian rhythms and makes us feel more rested during waking hours.
How do different colors of light affect our ability to fall asleep? Scientists from Oxford University have the answer. Last year, the team tested green, blue, and violet light on mice. They found that green light produced rapid sleep onset — between 1 and 3 minutes while blue and violet delayed sleep.
Green light therapy for improved sleep
Researchers have found that green light promotes sleep while blue light delays it. In a study conducted by Oxford University, green light produced rapid sleep onset in mice - between 1 and 3 minutes.
Protect yourself from blue light at night
Use dim red lights for night lights. Red light is less likely to shift circadian rhythm and suppress melatonin. Avoid looking at bright screens beginning two to three hours before bed.
Researchers found that even tiny amounts of light can disrupt sleep. To avoid sleep-related health problems, people should take simple precautions: Don't leave the TV set on all night while you sleep. Turn it off and sleep in a completely darkened room.
Blue light, the type that comes from electronic devices, has shorter wavelengths (450 and 495 nm). Blue light has been implicated in keeping us awake at night—that's why experts recommend turning off your devices well before bedtime. But red light may have the opposite effect and aid in creating drowsiness.
Red light. Red light is by far the best calming light color for sleep. Choosing a red light as a nightlight ensures that you don't disrupt your circadian rhythm. So switching to a red light a few hours before going to bed will surely help you fall asleep easier.
Amber or Orange Light
Another color of light that is good for sleep is amber. It has been demonstrated that exposure to amber light raises melatonin levels and enhances sleep quality.
Blue promotes a feeling of calmness and serenity. It can also be linked to feelings of trust, stability, and dependability. One study by Travelodge found that households that have blue bedrooms received the best night's sleep compared to any other color.
A 2017 study reported in the scientific journal PLOS ONE (3) found that blue lighting leads to post-stress relaxation three times as quickly as conventional white lighting. Blue light's potential calming effects have been observed outside scientific studies as well.
1. Blue light. According to a 2017 study in the scientific journal PLOS ONE (9), blue lighting “accelerates the relaxation process after stress in comparison with conventional white lighting.” This study found that stressed people immersed in blue light relaxed three times as quickly as in white light.
Research suggests that sleeping naked may potentially positively impact reproductive health, connection with a partner, and self-esteem. Currently, there isn't much scientific research studying the effects of sleeping nude, or reliable data on what percentage of people in the U.S. sleep naked.
Sleeping in complete darkness is very important for your sleep quality. Light exposure during sleep can disrupt your circadian rhythms and make it harder to fall asleep and stay asleep. Creating a dark room for sleeping can be tricky, but it's worth it for a good night's rest.
Until recently, claims of better sleep due to Night Shift have been theoretical. However, a new study from Brigham Young University (BYU) published in the journal Sleep Health, challenges the premise made by phone manufacturers and found that the Night Shift functionality does not actually improve sleep.
Sexsomnia, also known as sleep sex, is a type of sleep disorder known as a parasomnia. Parasomnias refer to unusual sensations and behaviors, such as sleepwalking, that people may experience or exhibit while asleep, falling asleep, or waking up. In the case of sexsomnia, people engage in sexual behaviors.
Harvard Medical School researchers at Beth Israel Deaconess Medical Center have found that exposing migraine sufferers to a narrow band of green light significantly reduces photophobia and can reduce headache severity.
Warm white or soft white lights in the 2700K-3000K range can help you relax and get a good night's sleep, while cool white lights in the 5000K-6500K range can boost your productivity and focus.
*Pro Tip Warm light colors like orange and yellow generally provide happy and lively moods, while cool light colors like green or blue can provide a quiet or balanced mood.
Light plays a central role in regulating circadian rhythm, the body's internal clock that signals when to be alert and when to rest. Light also affects the production of melatonin, an essential sleep-promoting hormone.