Red and amber lights are generally considered the best colors of light for promoting sleep.
Why Red and Amber Light are Beneficial for Sleep
- Melatonin Production: Lights in the red and amber spectrum are thought to stimulate the production of melatonin, the hormone that regulates sleep. These colors have a lower color temperature than blue or white light, making them less disruptive to the circadian rhythm.
- Lower Color Temperature: Red light's lower color temperature is closer to that of firelight, which our bodies are evolutionarily accustomed to as signaling nighttime.
- Less Disruptive: Compared to blue light emitted from screens and some light bulbs, red and amber light have a minimal impact on suppressing melatonin production. Blue light can significantly delay sleep onset.
Comparison Table of Light Colors and Their Effect on Sleep
| Light Color | Effect on Sleep |
|---|---|
| Red/Amber | Promotes sleep by stimulating melatonin production. |
| Blue | Suppresses melatonin production, making it harder to fall asleep. |
| White | Can be disruptive, especially bright white light with a high color temperature. |
| Green | Some studies suggest green light may be less disruptive than blue light. |
Practical Applications
- Night Lights: Use red or amber night lights in bedrooms, especially for children.
- Light Bulbs: Opt for red or amber-tinted light bulbs in lamps used before bedtime.
- Screen Filters: Utilize blue light filters on electronic devices to minimize blue light exposure in the evening.
In summary, choosing red or amber light options can help create a more sleep-friendly environment.
