The quality of our sleep is only one of several bodily processes that are influenced by light. Daytime illumination aids in maintaining wakefulness and alertness, but late-evening blue light exposure might interfere with rest.
While many LED lights tout their ability to help you nod off, not all hues of light have the same effect. The most restful LED light hues are discussed here.
Light and Sleep: The Connection
It’s interesting to notice that the colors most associated with the sunset and the transition from day to night also seem to be the most restful and conducive to sleep.
These hues tell our brains it’s time to relax and get ready for bed.
Recent years have seen a surge in scientific interest in circadian rhythms and how light influences them. The human body has a rhythm of waking up, staying awake, maintaining wakefulness, napping, and sleeping.
The newest groundbreaking finding has been the identification of a receptor in the brain that is directly related to the eye and the body clock, receiving signals by color to either secrete or inhibit the hormone melatonin, causing the body to either wake up or relax.
Thanks to this groundbreaking development, we can now illuminate our homes and offices in ways that promote health, safety, and, most importantly, quality sleep
While it’s true that you may use any color of light after dark, some are better at helping you relax into a restful slumber than others. To learn more about how the human body responds to light, you ought to read up on Circadian Biology.
Color Temperature of a Sleep-Inducing LED
Therefore, the optimal color temperature for sleeping is one that simulates the sun’s changing hues throughout the day. These hues tell our brains it’s time to relax, so we can get ready for bed.
The greatest colors of LED lights to use in a bedroom are:
- Red
- Yellow
- Orange / Amber
They produce less blue light because of their cooler color temperature. It is well-documented that exposure to blue light reduces melatonin synthesis, the hormone responsible for priming our bodies for the rest and restoration that occurs throughout the night.
White light, which has a lower color temperature than these other hues, is not nearly as effective. Some hues of white light can be more distracting than others because white light encompasses all the colors of the spectrum, including blue light.
Red Light
One of the most suggested LED light color temperatures for bedtime is red. Studies have indicated that exposure to red light before bed increases sleep quality and shortens the time it takes to nod off.
You can fall asleep more easily by using a red light a few hours before bedtime. If you wake up during the night, being exposed to red light will help you go back to sleep more easily compared to regular white light, which contains other colors that can make you more alert.
You can find red light bulbs anywhere, and they won’t break the bank. Nightlights with red LEDs are readily available, and you can even use a smart LED bulb installed in a table lamp to change its hue to red if you choose.
A Glow of Amber or Orange
Amber light is another safe and restful option for bedtime. Exposure to amber light has been demonstrated to elevate melatonin levels and enhance the quality of sleep. One study indicated that shift employees slept better after being exposed to amber light, namely certain Danish nurses.
Amber light might be helpful if you have difficulties sleeping at night or if you have to work late. You can get amber light bulbs in most hardware stores for a low price, or you can use a smart LED bulb in a table lamp to change the hue to amber.
Yellow Lighting.
There is also the option of using yellow lighting, which has been demonstrated to facilitate better sleep and a quicker time to sleep. One of the hues with a smaller proportion of blue is yellow.
Blue-light Avoidance
On the other hand, blue light is best avoided after dark. Blue light should be avoided at least an hour before bedtime.
To do this, you should limit your time in front of electronic displays.
Exposure to blue light at night has been shown to delay the body’s natural cue to rest, induce glare, and weary the eyes, according to studies. The greatest type of LED light for keeping you awake is blue light, but turning it off at least an hour before bedtime can help your body wind down and get ready for sleep.
White light, which incorporates all wavelengths of the visible spectrum, has been demonstrated to enhance attention and memory. White light is OK throughout the day but should be avoided after sunset.
When to Use the Sleep-Friendliest Light Color
Once you’ve determined the most restful hue, the next question is when to start using them.
Think about where you’ll be and what you’ll be doing a few hours before bedtime since this is the perfect time to start employing these LED light colors for sleep.
To get the most out of these bulbs, place them in your living room or bedroom, where you spend the last few hours of the day relaxing or working. Two hours before you intend to go to sleep, you should be ready to replace the bulbs in your existing lights or reduce the amount of light they emit.
Where to Use the Most Relaxing Color of LED Light for Sleep
Warm amber light bulbs that block blue light waves can be installed in lamps and fixtures throughout your home. Using these special bulbs will provide plenty of soft illumination and color tone while protecting your eyes from intense blue light that may be harmful.
The amber bulbs give off an 1800K color temperature glow which is much less blue and more reddish-yellow than regular bulbs. You can use the amber lights in place of your normal incandescent bulbs if you want to make a more relaxing and cozy atmosphere in your home environment.
Amber lighting might be a preferable choice for nighttime work. The blue light from a computer screen can keep you awake at night, therefore it’s important to use the nighttime option to eliminate it.
To create a tranquil and restful ambiance in your room, you may also use a yellow light bulb in your lamp.
Bulbs that only generate red light, and not blue or green, are slightly less bright. These lights are ideal for any place where you might require some extra illumination late at night, including bedrooms and bathrooms. A rich orange-red glow will emanate from the red light, maybe lulling you to sleep.
The Most Relaxing Colored Night Light
Do you find it hard to get to sleep? You’re not the only one; research suggests that the kind of light they’re exposed to right before bed may be a contributing factor. It’s important to limit your exposure to blue and crisp white light in the evening, and you might want to try a sleep diet.
You can set the mood you desire in any space with an LED strip that changes colors. You may use a white light throughout the day and then switch to an amber light once nightfall approaches.
You’ll have the most flexibility in adjusting the hue of the lighting in a space if you use a smart light bulb in a table lamp. A smart LED light bulb inside a table lamp can be simply controlled from your always-with-you smartphone to emit light in your preferred shade of amber or red.
Bulbs that block blue light
Certain bulbs emitting a yellowish-orange light are available to counteract the effects of blue light. You may put them in any space where you’d like to lessen the impact of blue light. To avoid blue light when working at night, these lamps may be put on a nightstand or desk.
Book Light
A battery-operated LED light that can be attached to a book or set on a nightstand is what we call a “book light.” These are perfect for late-night reading without waking up your spouse. In order to prevent sleep disruption caused by blue light, many modern booklights now provide an amber LED alternative.
Sleep Lamps
This little LED lamp is ideal for nightstand illumination. These are great for illuminating the room with a soothing glow at night without waking up those around you. Many now provide an amber LED setting, which can be used to counteract the effects of blue light before night.
Red Night Lights
A red night light is a tiny LED wall-mounted light that is typically red in color. These are great for illuminating the room with a soothing glow at night without waking up your partner. Anxiety can be alleviated and sleep can be facilitated by exposing oneself to red light.
Candles
While candles shouldn’t be used at all due to the fire risk they pose, you must extinguish them completely before retiring for the night or switching to LED tea lights. Simply scattering a couple around the room will cast a soothing, amber glow that will help you unwind.
Conclusion
You may utilize any number of various kinds of LED lights to turn your space into a soothing sanctuary. Avoiding blue light in the evening is recommended for optimal sleep. To get this effect, replace standard white or blue LEDs with warmer amber or red ones.
