Is this the best colored light for sleep? What you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Did you know that red and yellow lightbulbs may be the key to a good night’s sleep? Learn what the best color lightbulb to use for sleep is (and why).
How often after you set up your bedroom, did you think about the lighting? Probably never, right? When designing our sleep space, it’s common to consider the style of a lamp, or the elegance of a light fixture but here’s the interesting part: Your bedroom lighting is so much more than just decor.
Because the color and brightness of your bedroom lighting can have a big impact on how well you sleep, the type of lightbulb you use matters more than you think.
If you’re struggling to get the rest you need, consider that your lighting choices may be a factor. Here’s what you need to know.
How types of light can affect sleep
Your body relies on light cues to know when to be awake and when to wind down — a process called your circadian rhythm.
In the morning, exposure to natural light suppresses melatonin, the sleep hormone, and helps you feel alert. At night, the opposite happens. When the lights dim, your body naturally produces more melatonin, making you feel sleepy.
But what if your bedroom never gets really dark? This can confuse your internal clock, and you’ll be wide-awake when you wish you were fast asleep. Switching to softer, dim lighting in the evening can help your body recognize that it’s time to wind down.
Yellow vs. blue light for sleep: why it matters
As it turns out, color may matter too. Blue light from devices like smartphones, tablets, and TVs (and energy-efficient LED and fluorescent lights) may cause sleep problems, but warmer tones of light—like yellow, orange, and red—could be much gentler on your body’s internal clock.
This type of light is naturally found in sunlight, which is why it’s great during the day — it may help boost your mood, keep you alert, and regulate your body’s wakefulness. But of course, this is the opposite of what you want at night. Whether it’s from your phone, TV, or LED lightbulbs, blue light helps to tell your brain to stay awake by suppressing melatonin. This may make it harder to relax and fall asleep, even if you’re feeling tired.
On the other hand, yellow light and other warm tones—like orange and red—have longer wavelengths, making them gentler on your eyes and likely better for rest. This means that they don’t likely disrupt melatonin production as much as blue light, which is why they’re often recommended for bedrooms.
What is the best color lightbulb to use for sleep?
If you’re looking to improve your sleep and you’re ready to be more intentional about the color of your lighting, it can be helpful to dig into your options. With that said if a certain color bulb doesn’t fit the aesthetic of your space, there are other tactics you can use to help you wind down at night.
Why red light stands out
Red light has the longest wavelength of all visible light, which means it’s the least likely to disrupt your natural sleep cycle. Put simply, it’s often considered the best for sleep. Red light is calming and may signal to your brain that it’s time to wind down — as long as you don’t make it too bright. This is why red or amber light is commonly recommended for nurseries or as nightlights.
What about yellow or orange light?
If red feels too dim or just isn’t your style, yellow or orange light can be excellent choices too. These colors are also warm-toned and gentle, making them great for creating a cozy, sleep-friendly atmosphere. They’re brighter than red but usually still soft enough to avoid triggering your brain’s wakefulness signals. Maybe a red light isn’t your vibe, but the soft orange glow of a salt lamp could feel relaxing to you.
Avoid white and blue light at night
It can be hard, but try to avoid white light—especially from LEDs—and cool blue light before bed. They might look nice, but they're better suited for daytime activities or workspaces where you need that type of lighting. This is especially important in a kid's bedroom, as children may be more affected by white or blue light after sunset. Here are five impacts of watching TV before bed.
💙 Finding it hard to shut off your device at night? Explore our Social Media & Screen Addiction masterclass.
What to look for in a sleep-friendly bulb
Ready to head to the hardware store to check out your options? Great! You may want to keep these tips in mind too:
Color temperature: Look for bulbs with a color temperature below 3,000 Kelvin (K). This will give you a warm, yellowish glow instead of harsh white light.
Dimmable options: Adjustable lighting lets you lower the brightness as bedtime approaches, which can help tell your body that it’s time to sleep.
Smart bulbs: For a space where you like to use bright lighting, consider smart lightbulbs that let you switch between different colors and brightness levels. Some even have preset sleep-friendly modes.
LEDs with warm tones: If you prefer energy-efficient LED bulbs, choose ones specifically designed to emit warm light.
5 tips to create a calming nighttime routine with your lighting
Now that you have your perfect bulb, take some time to consider the rest of the lighting in your bedtime routine to help you get the best rest possible.
Consider switching to warm-toned bulbs in living areas or wherever you spend time winding down before bed.
Even if you don’t change the bulbs, turn off overhead lights in the evening and use softer lamps or string lights with a warm tone instead.
Use blue light-blocking glasses if you can’t avoid screens, especially if you’re working late or scrolling on your phone.
Adjust your device settings by turning on night mode or a similar feature to reduce blue light exposure.
If you need a nightlight, go for a red or amber one to avoid disrupting your sleep cycle.
💙 Want to enhance your nighttime routine? Turn down the lights and try our Evening Wind Down movement class with Christi-an Slomka.
Best color light for sleep FAQ
Why is red light recommended for sleep?
Red light is often recommended for sleep because it has the least impact on your body’s production of melatonin — though there is some. Melatonin is the hormone that helps regulate your sleep-wake cycle, and too much exposure to bright or blue-toned light at night can suppress it, making it harder for you to fall asleep. On the other hand, red light, with its long wavelengths, is much gentler, making it ideal for nighttime.
This color of light is like a sunset or a campfire. It creates a calm, cozy atmosphere that signals to your body that it’s time to relax. It doesn’t mimic daylight the way white or blue light does, so your brain doesn’t get tricked into thinking it’s still daytime.
Many sleep experts suggest using red nightlights or bedside lamps to help create a soothing bedtime environment.
Can blue light glasses help improve sleep?
Blue light glasses may help improve your sleep, especially if you spend a lot of time looking at screens in the evening. They’re designed to block or filter out blue light, which helps reduce its impact on your eyes and brain.
And while blue light glasses are helpful, they’re not a substitute for creating a sleep-friendly environment with warm lighting and minimal electronics (here are six more tips to perfect your sleep sanctuary).
Is there an ideal brightness level for pre-sleep lighting?
Dim lighting is best in the evening before you head to bed. Bright, intense light—especially from overhead sources—can signal your brain to stay awake, which makes it harder to relax. Aim for lightbulbs with around 200–300 lumens for pre-sleep lighting.
If possible, use dimmable lights so you can gradually lower the brightness as bedtime approaches. Use warmer color bulbs if possible, as this can feel similar to the natural dimming of warm light at sunset, helping your body transition more easily into sleep mode.
What is the role of sunrise alarm clocks in sleep health?
Sunrise alarm clocks are designed to mimic the gradual increase of light at sunrise, making it a gentler way to wake up in the morning.
This gradual light increase helps regulate your circadian rhythm, especially if you struggle to wake up in the dark during winter months. Many people find that sunrise alarms help them feel more refreshed and alert compared to traditional alarms, which can jolt you awake.
How does exposure to artificial light affect sleep?
Artificial light, particularly at night, can interfere with your body’s natural sleep-wake cycle by suppressing melatonin and tricking your brain into thinking it’s still daytime. This is especially true for bright, white, or blue-toned light from screens, LED bulbs, and fluorescent lighting.
To reduce the negative effects of artificial light, the below lifestyle changes can help.
Switch off screen time an hour before bed.
Use warm-toned lightbulbs in your bedroom, or where you spend your evening.
Dim your lights as you get closer to bedtime.
Try blackout curtains or an eye mask to block external light sources when you're ready to sleep.
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