You may have heard that you should avoid bright lights before bed. While this is good advice, it turns out that some colors of light may disrupt your sleep more than others.
Your body natural sleep-wake cycles are largely controlled by a hormone called melatonin. Specialized photoreceptors in your eyes send information back to your brain and influence your production of melatonin.
According to a
There’s still a limited amount of research looking at the effects of other light colors on our sleep cycles. However, there’s some evidence that warm colors may help lull you to sleep more quickly than cool colors.
Let’s take a look at which colors have the potential to lull you to sleep the quickest and which might have you tossing and turning all night.
Up until now, most studies examining the best types of lights to stimulate sleep have been performed on rodents. However, because rodents are nocturnal and color-blind, it’s hard to draw conclusions from these studies.
Limited research of humans has suggested some evidence that red light may help stimulate sleep. There’s also some evidence that individual preference may also play a role.
Since pink light is made up of a combination of red and purple light waves, it could also be beneficial — in theory. However, there’s no research backing the claim at this time.
Red light
It’s thought that colors close to red on the light spectrum might stimulate melatonin production. However, at this time, more research is needed to support this theory.
A
The researchers found that after 14 days, participants who received light therapy improved their sleep quality and melatonin levels significantly compared to participants not exposed to any light.
One
Individual differences
Another
In the first experiment, participants were exposed to white light, a random color, or their self-selected preferred color. The researchers observed that participants exposed to their preferred light color fell asleep significantly quicker.
| Color | Time to fall asleep |
|---|---|
| white | 18.8 minutes |
| random nonpreferred color | 18.1 minutes |
| preferred color | 11.8 minutes |
In the second experiment, the researchers also included a group that was only exposed to darkness.
Once again, the researchers found that the group exposed to their preferred color fell asleep significantly quicker than participants in the other groups.
| Color | Time to fall asleep |
|---|---|
| white | 21.2 minutes |
| darkness | 21.1 minutes |
| random nonpreferred color | 16.8 minutes |
| preferred color | 12.3 minutes |
Babies and children seem to also be negatively impacted before bed by blue and white lights. That’s why warmer colors are often recommended for night lights.
A
The researchers found that children had greater melatonin suppression than adults in both cases, but their melatonin was even more suppressed when exposed to yellow light.
Some people worry that exposing infants to bright lights at night while nursing could negatively impact their health. However, one
It’s well-documented that exposure to blue light can negatively impact your sleep quality. Electronic screens, LED lights, and fluorescent lights can all contain blue light.
One
The same 2016 study found that violet light could have a similar effect as blue light. However, there’s been no research on the effect of violet light in humans.
Many factors can impact the quality of your sleep. Here are some tips to help you sleep better.
Habits to minimize:
- exposure to electronic screens, such as phones or television, before bed
- ingesting caffeine late in the day
- drinking too much water before bed
- consuming alcohol
- going to bed and waking at irregular times
- long naps during the day
Habits that may improve sleep:
- exposing yourself to bright light during the day
- exercising regularly
- sleeping on a comfortable mattress and pillow. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.
- having a quiet sleeping area
- doing something relaxing before bed
- keeping your room at a comfortable temperature
There’s some evidence that red light may induce sleepiness. However, more human research is needed to back this theory.
It’s well-documented that blue light can have a negative impact on your melatonin levels.
Exposure to green and purple light could also potentially hinder your ability to fall asleep, but more research is needed to fully understand their effects.
As a sleep science enthusiast with a keen interest in the impact of light on sleep quality, I can confidently delve into the intricacies of how different colors of light affect our sleep-wake cycles. My expertise is based on a thorough understanding of the physiological mechanisms involved, supported by a range of studies and research findings.
The article rightly points out that our sleep-wake cycles are regulated by melatonin, a hormone influenced by specialized photoreceptors in the eyes. The sensitivity of these receptors to specific wavelengths of light is a key factor in determining the impact of light on sleep. The 2017 review cited in the article suggests that light with wavelengths around 450 to 480 nanometers, appearing blue to the human eye, is particularly effective at influencing melatonin production.
While most research has been conducted on rodents, making it challenging to draw definitive conclusions, there is intriguing evidence regarding the effects of different light colors on sleep. Warm colors, such as red, may have sleep-inducing properties. A 2012 study on female basketball players indicated that nighttime red light therapy significantly improved sleep quality and melatonin levels compared to those not exposed to any light.
Moreover, individual preferences play a role in determining the effectiveness of light on sleep induction. A 2017 study found that participants exposed to their preferred light color fell asleep significantly quicker than those exposed to white light or a non-preferred color.
When it comes to babies and children, exposure to blue and white lights before bedtime can negatively impact their sleep. Warmer colors, like yellow, are recommended for night lights. An interesting 2018 study observed that children experienced greater melatonin suppression, especially with yellow light.
The article also touches on the detrimental effects of blue light on sleep quality, primarily emitted by electronic screens, LED lights, and fluorescent lights. Surprisingly, green and violet light may also negatively impact melatonin levels, though research on the latter in humans is lacking.
In terms of practical tips for better sleep, the article suggests minimizing exposure to electronic screens before bedtime, avoiding caffeine late in the day, maintaining a regular sleep schedule, and creating a comfortable sleep environment. These habits, backed by scientific research, contribute to overall sleep quality.
In conclusion, while there is promising evidence regarding the sleep-inducing potential of red light and the detrimental effects of blue light, more research is needed to fully understand the impact of other colors on sleep. My knowledge extends beyond this article, encompassing a broader understanding of sleep science and its various facets.
