Choosing the right light color for your bedroom can have a big impact on your ability to fall asleep and get high-quality rest. With the rise in popularity of LED lights, which come in a wide range of colors, more people are thinking about which hue is optimal for sleep. The lighting color you pick affects everything from melatonin production to circadian rhythms.
So what is the best LED light color for sleep? Research shows that warm white and amber LED lights are the most conducive to healthy slumber. Cool white or blue-toned lights can disrupt sleep by suppressing melatonin. Here’s a closer look at how light impacts sleep and the LED colors that encourage the best rest.
How Light Affects Sleep
Light, especially blue light, is one of the biggest external influences on sleep. Light sends signals to the brain that impact circadian rhythms, which regulate sleep-wake cycles. Specific cells in the retina called intrinsically photosensitive retinal ganglion cells (ipRGCs) play a key role in detecting light and sending those signals to the body’s internal clock.
Exposure to light during the day helps keep you awake and alert by suppressing the release of melatonin, a hormone that makes you feel drowsy. At night, the absence of light triggers the production of melatonin to prepare your body for sleep. Melatonin levels typically begin rising in the evening around 9 pm, remain high for most of the night, then taper off toward morning.
Blue Light Disrupts Melatonin and Sleep
Not all wavelengths or colors of light have the same effect. Shorter wavelength blue light is especially powerful at regulating circadian rhythms. Blue light exposure tricks your brain into thinking it’s still daytime, delaying the release of melatonin and making it harder to fall asleep.
Using electronics like smartphones, tablets, and laptops at night exposes you to a lot of blue light. The close proximity and angle of device screens mean high blue light exposure for the eyes. Research shows that using blue light-emitting electronics before bed delays sleep onset, reduces REM sleep, and makes sleep less restful.
Warmer Colors Promote Melatonin
On the other hand, amber, orange, and red wavelengths have minimal impact on melatonin. Warm white light is also less suppressive than blue light. Studies show that exposure to amber light in the evening does not alter normal melatonin levels compared to dim light conditions. Using warm white or amber lights a few hours before bed can help you feel sleepy at the right time.
Best LED Colors for Sleep
When choosing an LED light for your bedroom, look for bulbs that emit warmer, low color temperatures. Here are the best LED lighting colors for a good night’s rest:
Warm White (2700K – 3000K)
Warm white light is in the low color temperature range of 2700K to 3000K. This soft white hue mimics the look of incandescent bulbs. While not as amber-toned as some other options, warm white LEDs give off significantly less blue light than cool white. Studies indicate warm white light has minimal impact on melatonin production at night. This makes it a good all-purpose indoor lighting choice.
Amber (Under 2000K)
For the strongest melatonin-boosting effects, choose amber or orange-colored LED bulbs with color temperatures under 2000K. Light in the 1600K to 1800K range provides the maximum benefits for sleep. The warm amber hue has negligible blue wavelengths to interfere with your body’s circadian rhythms. Replace bright overhead lights with amber LEDs a couple hours before bed for the best sleep-promoting conditions.
| Light Color | Color Temperature Range |
|---|---|
| Warm White | 2700K – 3000K |
| Amber | Under 2000K |
Avoid Blue and Cool White
Flip the switch on blue or cool white light at night. Blue light directly counteracts melatonin production by stimulating daytime wakefulness. Cool white LEDs in the 4000K to 5000K range also have more blue wavelengths that can delay the onset of sleep. Limit use of these lights after sunset so your circadian system gets the signal that it’s time for rest. Replace them with warmer 2700K LEDs or install blue light filters if needed.
Use Warmer Light Bulbs in Bedrooms
Make simple LED lighting swaps in your bedroom for better slumber. Here are some tips:
Install Dimmable Amber Night Lights
Place small amber night lights around the bedroom to use when you need to get up during the night. Dimmer switches allow you to lower the brightness as needed. Look for amber bulbs in the 1600K to 1800K range. This limits blue light exposure if you need to briefly turn lights on at night.
Use Warm White Desk and Bedside Lamps
Choose 2700K or 3000K bulbs for lamps used at nighttime. Position adjustable desk lamps and bedside table lights to provide warm pools of light without glare. Use them for reading before bed. Make sure they’re placed behind you or fitted with shades to minimize light shining directly in your eyes.
Replace Overhead Lights with Warm White
Swap out any cool 5000K or 6000K LEDs overhead lights with 2700K warm white versions. Dim or turn these off at least an hour before going to sleep. Install dimmer switches to control brightness as needed in the evenings. Use wall-mounted amber night lights if you need a safety light on.
Buy Amber Night Light Bulbs
Pick up a multipack of 1600K to 1800K amber LED bulbs. Keep handy to swap into fixtures by your bed, hallway, bathroom or stairs at night. Click them into lamps or overheard lights a couple hours before bedtime each night for best melatonin support.
Install Smart Bulbs
Smart LED bulbs can automatically change color and brightness at certain times of day. Program them to turn warm white after dinner, then gradually dim and shift amber as bedtime approaches. Sync bulbs to sunrise/sunset for optimal circadian alignment. Alexa, Google Home, and Apple Homekit are compatible with major smart bulb brands.
Other Bedroom and Evening Lighting Tips
A few other light-related tweaks can help enhance sleep:
Keep Rooms Dark at Night
Use blackout curtains or shades to block outside light from windows so your bedroom stays very dark. Turn off all unnecessary lights. Light masking sleep masks also help filter any remaining light. Aim for complete darkness to maximize melatonin release.
Avoid Light-Emitting Electronics
Power down televisions, tablets, e-readers, and smartphone screens for at least an hour before bedtime. The light emitted from the displays suppresses melatonin. Try reading a paper book instead of using devices before bed.
Use Dim Red Night Lights
Some research indicates that very dim red light may have less circadian disruption than other wavelengths. Buy a low lumen 600nm to 700nm deep red LED bulb for areas like a bathroom used at night. Limit use to only when needed.
Light Exposure Upon Waking
Exposure to bright light first thing in the morning strengthens circadian rhythms by suppressing melatonin production. Open blinds, turn on lights, or use a sun lamp for a few minutes after waking. Then avoid bright light as evening approaches.
The Best LED Light Colors for Sleep Are Warm White and Amber
Research clearly shows that warm white and amber lights are the healthiest choices for pre-bedtime illumination. The low color temperature warm hues provide brightness for tasks without negatively affecting melatonin levels or circadian rhythms. Make simple LED lighting swaps in the 2700K to 3000K range for general living spaces and use amber 1600K to 1800K bulbs in the bedroom when getting ready for sleep. Avoid blue light exposure from cool white or blue-toned LEDs after sunset to allow your body’s natural sleep signals to emerge. With the right lighting regimen, you’ll find it easier to unwind at night and wake refreshed.
