Getting adequate, high-quality sleep is incredibly important for overall health and wellbeing. However, many people struggle to fall asleep and stay asleep throughout the night. Environmental factors like noise, light, and temperature can impact sleep. One factor that may influence sleep is the color of light before bedtime and in the bedroom. Here is an overview of how color, especially blue light, can affect sleep and whether certain colors may promote better sleep.
Blue Light and Melatonin
Blue light is emitted from electronic devices like phones, TVs, and computers. Studies show that exposure to blue light in the evenings can disrupt normal sleep cycles by suppressing production of the hormone melatonin. Melatonin helps regulate sleep and wake cycles. Lower melatonin levels make it harder to fall and stay asleep.
Researchers have found that using electronic devices before bed delays the body’s internal clock and melatonin release, taking longer to fall asleep and reducing sleep quality and duration. Minimizing blue light exposure by avoiding screens for 2-3 hours before bedtime allows normal melatonin release and makes it easier to fall asleep at an appropriate time.
Warm Colored Lighting
Since blue light disrupts sleep, warm color lighting and decor may promote better sleep. Warm colors like red, orange, and yellow have longer wavelengths than blue light. Studies suggest that exposure to warmer lights in the evenings and while sleeping does not hamper melatonin release like blue light.
Using dim, warmer lights in the bedroom and avoiding cool-toned bright lighting at night helps signal the brain that it’s time for bed. Consider using salt lamps, string lights, candles, or smart bulbs to illuminate bedroom spaces with warm hues at night.
Green Light
Green is considered a neutral color since its wavelength falls in the middle of the light spectrum. There isn’t extensive research on how green light impacts melatonin and sleep. But several studies suggest green light exposure at night may be better for sleep than blue light.
One study allowed participants to read on e-book devices at night using various light wavelengths. Reading with a green light did not suppress melatonin levels like reading with a blue light. Participants also reported feeling more tired under the green light. So using a green light filter on devices at night may support sleep.
Pink Light
Pink is another warmer light hue that may support restful sleep. A 2014 study tested how different colors of light affected melatonin levels and sleep quality. Participants were exposed to a control bright white light or lights of various colors for 1 hour before bedtime.
The researchers found that pink light did not suppress melatonin like bright white light. And people exposed to pink light reported better sleep quality than those under white light. So pink night lights or pink bulbs can make a relaxing pre-bedtime atmosphere.
Lavender and Violet Light
Lavender and violet represent cooler shades on the color wheel but tend to be associated with relaxation, tranquility and calming properties. Using lavender-tinted lights and objects around the bedroom may help create a peaceful environment and transition you into sleep mode.
Studies on how lavender light impacts sleep specifically are limited. But lavender aromatherapy has been shown to reduce anxiety, lower blood pressure and heart rate, and improve sleep quality. Lavender light may confer similar benefits, but more research is needed.
Amber Lighting
Amber yellow-orange light is thought to mimic natural sunset light. Since amber is a warmer tone, it does not seem to suppress melatonin like blue light exposure. Amber lighting and Himalayan salt lamps can establish a warm, welcoming ambiance in the bedroom for rest.
Researchers tested how different lights affected melatonin levels and sleep quality in teenage boys. The boys were exposed to control bright white light or amber light for 2 hours before bedtime. Melatonin levels decreased under white light but remained unchanged under amber light. Amber light helped facilitate sleep onset.
Red Light
Red light sits on the warm end of the color spectrum with long wavelengths. Research shows red light exposure at night does not negatively impact melatonin production or biochemical indicators of circadian rhythm. Red light filters can make tech devices more sleep-friendly.
Interestingly, one study found that red light exposure at night seems to counteract the melatonin-suppressing effects of blue light exposure. Participants were exposed to blue light for 2 hours followed by red light for 30 minutes. The red light seemed to stimulate melatonin secretion again despite the prior blue light exposure.
Best Colors for Bedroom Walls and Decor
Consider selecting calming, neutrally-toned colors for bedroom walls and decor to enhance the sleep environment. Soothing cool hues like soft blues, greens, grays, and neutrals can help relax the nervous system and quiet the mind before bed. Here are top color choices to consider:
- Soft blue-green
- Dusty lavender
- Warm tan
- Pale gray
- Buttery yellow
- Subtle peach
- Light sage green
Incorporate textures like soft blankets and pillows in these hues for a serene atmosphere. Using darker paint colors or brighter accents should be avoided since they are too stimulating for rest.
Total Darkness for Sleep
While certain lights and colors may support sleep, the ideal sleep environment is as dark as possible. Light exposure during sleep can disrupt circadian rhythms and melatonin release. Use blackout curtains, eye masks, or dimmers to block light.
Install dim red night lights to use as needed for middle-of-the-night trips to the bathroom to preserve darkness. Eliminating all light sources allows your body to naturally transition between sleep cycles resulting in deeper, uninterrupted sleep.
Conclusion
Blue light at night from electronics suppresses melatonin and disrupts sleep. Red, orange, amber and pink lights create relaxing pre-bedtime environments. Green and lavender lights may also support sleep though more research is needed. Cool neutrals like soft blues, greens, grays, and tan on walls establish tranquil bedrooms. But aim for total darkness while sleeping for optimal rest.
Summary Table
| Color | Effect on Sleep and Melatonin |
|---|---|
| Blue | Suppresses melatonin, delays sleep onset, reduces sleep quality |
| Warm colors like red, orange, amber | Do not affect melatonin, may improve sleep quality |
| Green | May not affect melatonin, improved sleepiness feelings |
| Pink | Does not suppress melatonin, improved sleep quality |
| Lavender | Limited research but associated with relaxation |
| Darkness | Allows melatonin release, uninterrupted sleep cycles |
