Best Light Color for Sleep: How It Can Improve Your Sleep Quality and Life

When it comes to sleep, light plays a critical role in signaling to your body when it’s time to wind down. Many studies have shown that blue light, which is commonly emitted from electronic devices and certain light bulbs, can interfere with sleep. On the other hand, warmer colors, such as red or amber lights, can promote better sleep by mimicking natural evening light.

Why Blue Light Disrupts Sleep

Blue light exposure at night suppresses the production of melatonin, the hormone that regulates your sleep-wake cycle. According to the Harvard Medical School, blue light delays the onset of sleep by interfering with your circadian rhythms, tricking your brain into thinking it’s still daytime. This is especially problematic because most of us are exposed to blue light through screens, LED lights, and even some standard light bulbs just before bed.

The Best Light Color for Sleep: Red or Amber

In contrast, studies have found that red or amber lights have minimal impact or even increase melatonin production. Amber light closely mimics the natural light of a sunset, which signals to your brain that it’s time to relax and prepare for sleep. According to the Sleep Foundation, warmer light colors (like red and amber) can help facilitate better sleep by increasing melatonin production.

How to Incorporate Amber Lighting Into Your Bedroom

• Swap out your bulbs: Switch your bedside lamps or bedroom lighting to bulbs that emit red, orange, or amber light. Many stores now sell “nighttime” bulbs that specifically avoid blue light wavelengths. Readers can opt for a dim amber reading light.

• Use dim lighting before bed: Use dimmable lamps to adjust the brightness gradually in the evening, which mimics the natural sunset and tells your brain it’s time to rest.

• Avoid screens for 1–2 hours before bed: If you must use your phone or laptop, consider apps like F.lux or the “night shift” mode on devices that filter out blue light.

• Line your bedroom with amber fairy lights: Amber fairy lights can be a cozy alternative to lamps or an overhead life. See how to line your home with fairy lights for a cozy vibe.

Why It Matters for Sensory-Sensitive Adults

If you have sensory sensitivities, adjusting your lighting can significantly improve your quality of life. Bright, cool-toned lights can feel harsh and overwhelming, especially at night, making relaxing hard. Switching to softer, red, or amber lighting can reduce this sensory overload, helping you create a calming, sleep-friendly environment that supports your well-being.

By making small changes to the type of light in your home, particularly your bedroom, you can significantly improve your sleep quality and create a more sensory-friendly environment, helping you feel more rested and balanced throughout the day.

See next: How to Line Your Home with Fairy Lights for a Calm and Cozy Vibe