What Color Light To Sleep With: Experts Weigh In

A good night’s sleep is essential for a healthy lifestyle. But did you know that the color of light you sleep with can impact the quality of your sleep? Many people don’t consider the color of the light they sleep with, but experts suggest that it’s an important factor to consider when it comes to getting good quality sleep.

In this article, we’ll be discussing the relationship between the color of the light you sleep with and the quality of your sleep. We’ll look at what the experts have to say and provide some practical tips to help you get the best sleep possible.

What is the perfect color light to sleep with?

The perfect color light to sleep with is one that doesn’t interrupt your body’s natural sleep-wake cycle. The body’s natural clock, or circadian rhythm, is controlled by the levels of a hormone called melatonin. Melatonin is produced by the pineal gland in the brain in response to darkness, which tells your body it’s time to sleep.

Blue light

Blue light is typically found in electronic devices such as smartphones, laptops and televisions, which people tend to use before going to bed. Blue light suppresses the production of melatonin, which can make it harder to fall asleep, and can also affect the quality of your sleep. Exposure to blue light for an extended period can also interfere with your body’s natural circadian rhythm. Therefore, it’s not recommended to sleep with blue light.

Red light

Red light is the best color light to sleep with because it is least likely to interfere with sleep. Red light has the least impact on the body’s natural circadian rhythm as it doesn’t suppress melatonin production, and it also helps to relax the body and calm the mind, promoting a better quality of sleep.

What bulbs can you use for red light?

In general, red bulbs are hard to find. But there are some alternatives that you can use which have a low impact on the body’s sleep cycle. Some are:

  • Warm-colored incandescent bulbs
  • Low wattage red-colored bulbs
  • Filtering blue light with computer screen filters or apps
  • Use ‘night mode’ on smartphones and tablets if you have to use them just before bedtime.

Benefits of using red light for sleep

Minimizes disturbance to your sleep

Red light is the least disruptive light for your sleep cycle, minimizing the amount of time it takes to fall asleep and reducing the number of times you wake up throughout the night. This can lead to a more restful sleep and help you feel more energized and refreshed in the morning.

Improves night vision

Red light will not affect your night vision, making it an excellent choice for people who need to get up during the night to use the bathroom or to check on a child without disturbing their sleep. Red light is ideal for this purpose because it maintains your eyes’ natural dilation, which improves night vision in dim lighting.

Helps reduce anxiety and stress levels

Red light has a calming effect on the mind and body, which helps to reduce anxiety and stress levels. Studies have shown that red light therapy can be an effective treatment for helping people manage anxiety, depression, and other mood disorders.

How to avoid blue light at night

Avoiding blue light at night is an essential step in optimizing your sleep cycle. Here are some tips to help you reduce blue light exposure:

  • Avoid electronic devices for an hour before bedtime
  • Use ‘night mode’ on your devices
  • Use apps that reduce blue light emissions
  • Use blue light-blocking glasses


Sleep is vital for your well-being, and choosing the right color light is an important factor to consider. Using red light in your bedroom can help you fall asleep faster, improve the quality of your sleep and improve your mood. Blue light, on the other hand, can disrupt your sleep cycle and interfere with the production of melatonin, which can lead to poor-quality sleep. By following some practical tips to reduce blue light exposure, you can help optimize your sleep cycle and get the quality rest you need.

Most Common Questions and their Answers

  • Q: Why do people use red light therapy for sleep?

    A: Red light therapy helps to improve the quality of your sleep by calming your mind and body down, reducing anxiety and stress levels, and minimizing the number of times you wake up throughout the night.
  • Q: Is red light better than blue light for sleep?

    A: Yes, red light is better than blue light for sleep because it doesn’t interfere with the body’s natural sleep cycle.
  • Q: Can I use any color of light for sleep?

    A: While some colors are better than others, any color of light that is dim enough not to disturb your sleep can be used.


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