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What color light produces melatonin?

Amber light. This light is an appropriate calming light color for better sleep. Amber light helps us feel calmer and promotes the secretion of melatonin. It may also be related to an improved overall mood and mental health.

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Did you know that there are specific calming colors for sleep? Light plays an important role in our sleep cycle so it’s important to carefully select the best color light for sleep. Lights that have bright white or light-hued bulbs make it more difficult to fall asleep. If you often find yourself laying in bed struggling to fall asleep, or waking up in the middle of the night, it might be a good idea to look into what you can do to resolve this issue. Having a good night's sleep is super important for your overall well being. A simple change in your choice of night light for sleeping can make a huge difference. So why not give it a try? The effect light has on our sleep might be underestimated. However, there have been studies that show that the color of the light you see when you wake up in the middle of the night or before falling asleep has a large impact on your internal biological clock.

So what colour light is best for sleeping and how does light affect our sleep?

Best color lights for sleep

● Amber light

This light is an appropriate calming light color for better sleep. Amber light helps us feel calmer and promotes the secretion of melatonin. It may also be related to an improved overall mood and mental health. We might not realize how we are constantly surrounded by modern light sources that emit blue light including electronic devices such as laptops, TV’s and smart phone screens. All of these devices emit a high level of blue light that disrupts melatonin secretion and confuses your natural circadian rhythms. Opting for amber light in your house protects your eyes from harmful blue light and can help you fall asleep easier. The warm amber-spectrum light demonstrates no negative effect on melatonin secretion. Amber light mimics the amber-wavelength light of candlelight which makes it an ideal calming light color for sleep allowing you to fall asleep quickly.

● Red light

Red light is by far the best calming light color for sleep. Choosing a red light as a nightlight ensures that you don’t disrupt your circadian rhythm. So switching to a red light a few hours before going to bed will surely help you fall asleep easier. Additionally, if you wake up during the night, being exposed to red light will make it easier to fall back asleep than being exposed to blue or green light emitted from white light. So what makes red light the best color light for sleep? Our eyes have photosensitive cells which are receptive to light and control our body’s internal biological clock. These photosensitive cells are sensitive to different wavelengths which send signals to our brain. A recent study by Ohio State University concluded that our eyes are most sensitive to blue-green light which is emitted from white light. Blue light absorbed by our eyes sends a signal to our brain indicating that it is daytime. So our internal biological clock gets confused and inhibits melatonin secretion. Melatonin is a chemical released in the brain that makes you feel sleepy. A study also shows that red light also removes green light which makes it the most relaxing light color for sleep as green light also inhibits natural melatonin secretion.

When should you use amber light and red light colors?

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Amber lights specifically designed to block blue light should be used as a general-purpose bulb to use throughout your house. It will provide you with sufficient brightness and color while still avoiding 100% of the harmful blue light. So you can replace the common light bulbs in your house with amber lights which provide a nice warm relaxing atmosphere that protects you against harmful blue light. Red light bulbs that are specifically created to emit zero blue and green light are slightly dimmer. Ideally these are used in bedrooms and bathrooms as reading lamps and night lights. Using a red light bulb will provide you with enough light to read and see during the night and give off a sunset deep orange to red glow. These red light bulbs ensure that you get the best possible sleep. The best is to have a combination of both amber and red light bulbs in your house. The amber light bulbs can be used in your overhead lighting throughout the home, and the red-light bulbs can be used a few hours before bedtime.

What are the benefits of calming colors for sleep?

If you’re a restless sleeper or a sleep-deprived parent you know better than anyone how valuable it is to have a good night’s sleep. It’s a widely known fact that a bad sleep and the resulting tiredness have a negative effect on our overall health and make us less productive. The light we are exposed to plays a huge role in our capacity to sleep. Let’s have a closer look at some of the main benefits of using the most relaxing light colors for sleep:

Natural melatonin secretion

Feeling calm and in tune with your internal biological clock

Sleep inertia prevention

Feeling more alert and concentrated when you wake up

Better and more restful sleep

Muscle relaxation

When it comes to using red light and amber light, it’s important to note that having a red coloured light bulb or an amber coloured light bulb is not enough. It’s not about the visual color visible to our eyes. Red or amber lights that haven't been specifically designed to help with sleep still emit blue and green light even though you can’t see it with the naked eye. Using these kinds of lights can still disrupt your sleep as your eyes will absorb the blue and green light emitted from them. To have a blue light and green light free light bulb, you need to have a pure amber light and pure red light which emit zero blue and green light. So the lights need to be specifically designed to only emit the specific wavelengths without emitting blue light and green light wavelengths which are high energy colors.

Tips and healthy habits to improve your quality of sleep

Using the best night light colors for sleep and exposing yourself to warm calming colors during the evening can make a great difference in your sleep quality. Here are some other tips and factors that can impact the quality of your sleep:

Physical exercise

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Wearing blue light blocking glasses when using electronics

Going to bed and waking up at regular times

Keeping your room at a comfortable cool temperature

Best color night lights for sleeping

Choosing appropriate color night light products for sleeping is a wise choice if you want to ensure that you get a good sleep. Evidence suggests that red light and amber light can induce sleepiness and relaxing states. Here’s a list of our best color night lights for sleeping:

● Blue blocking light bulbs (Amber light)

The SweetDreams Sleep Lights are available in a warm amber color. These light bulbs can be used throughout the house and they produce enough light to light up the room. This range is low EMF, and has been verified to emit zero blue light and zero flicker.

● Blue and green light blocking bulbs (Red light)

This is the best color led light for sleep as red light is the most effective against blue and green light colors in the spectrum. Our Twilight Red Light Bulb removes all the blue light as well as all the green light spectrum. It should be used a few hours before going to bed as it has a dimmer light. These bulbs also produce zero flicker and are low EMF, making them ideal for bedrooms.

● Book lights and sleep lamps

If you like reading in bed, the Amber Book Light is a must-have. You can enjoy reading using a calming light color for sleep while protecting your eyes from blue light exposure. The Amber Book Light emits zero blue light, zero flicker, and is low EMF. The NoBlue Amber Sleep Lamp is a larger version of the book light to provide more blue free light. Our Twilight Red Light Lamp blocks out all green and blue light which makes it the best night light for sleeping. Both of them have 3 brightness levels, flicker free, lightweight and portable.

● Red Night lights

Our Red Plugin Night Lights emit zero blue and green light. They are ideal for when you wake up in the middle of the night as they provide you with enough light to move around without exposing you to blue and green light.

Final Thoughts

The best night light colors for sleeping are red light and amber light as they are warm relaxing colors that promote good sleep. Avoiding artificial blue light and bright lights in the evening can definitely help you avoid sleep related issues such as insomnia. Blue light and bright lights promote alertness, wakefulness, and inhibit the secretion of melatonin. Ideally before bedtime, you should not turn on all the lights in your house. Instead utilize red light and amber light bulbs and lamps to create the best atmosphere and light setting before going to sleep.

References:

https://www.jneurosci.org/content/21/16/6405

https://wexnermedical.osu.edu/blog/blue-light-and-visionhttps://www.bbc.com/news/health-50807011

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