Best Color Light for Sleep & Recommendations for Night Light

Waking up in the middle of the night can make you frustrated and feel tired. If this happens often, then it may be time to consider changing some habits to improve sleep quality. Do you consider changing the color light for sleep? It sounds unbelievable, but actually the light emitted by the lamp has a great influence on your sleep and health. In this article, we will help you answer the question “What is the best color light for sleep?”.

Is sleeping with light on good for your health? 

When the sleep time is coming, the first action we regularly think about is turning off the lights. It’s like a pre-announced activity that it’s bedtime. However, the decision to turn off the lights or turn on the lights during sleep time depends much on each person’s habits.

Some people choose to use night lights, the other group turn on bright lights to sleep due to the fear of the dark. There are also several people who like sleeping in complete darkness and they even use a blindfold to prevent all light from entering their eyes.

There are not only night lights, room lights, but also various light sources that can shine into your bedroom such as street lights, lights around the house. In addition, the light from electronic devices that we use such as phones, televisions … also frequently appear in our bedrooms. Therefore, many people have a question “Is the presence of light in the sleeping space good?” and “Should I turn on the light when I sleep?”

Is sleeping with light on good for your health
Is sleeping with light on good for your health

#1. The harm of turning the light on during bedtime

Sleeping with the light on makes it difficult to get a deep sleep. In addition, scientists have pointed out 4 harmful health effects of turning on lights while sleeping that you may not know.

  • Cardiovascular effects: Melatonin is a hormone produced by the pineal gland in the brain that helps regulate circadian rhythms. It not only lowers body temperature but also blood pressure. If you are exposed to light at night, your melatonin production will be suppressed. As a result, your blood pressure increases. Therefore, keeping the lights on too bright while sleeping can increase the risk of heart disease and stroke.
  • The risk of weight gain: Too much artificial light at night can slow down your metabolism. In addition, disruption of sleep and circadian rhythms can cause obesity.
  • Hormonal changes: Even a light source from an electronic device can alter hormonal balance. Light from smartphones, televisions or computers contributes to melatonin deficiency. In addition, other biological processes are disrupted. Disrupted sleep increases aging hormones and decreases antioxidants.
  • Risk of depression: One study found that exposure to light at night increases the risk of depression. In addition, disruption of circadian rhythms can worsen depressive symptoms.

***Read more: Can you leave led lights on all night? Is it safe to use lights 24/7?

Sleeping with the light on makes it difficult to get a deep sleep
Sleeping with the light on makes it difficult to get a deep sleep

#2. The solution to sleep well without turning off the lights

You are used to sleeping with a night light or a brightly lit room. Maybe it’s because of fear of the dark or a long-established habit. At this point, you can apply other methods to get a good night’s sleep without turning off the lights or gradually change your sleeping habits with lights.

Use night lights with warm, dark colors instead of LED bulbs with white or blue light. Another way is to use curtains and blinds to reduce the intensity of light.

You can gradually switch to turning off the night lights completely so that the bedroom is completely dark. At the same time, limit the use of electronic devices before going to bed to make you feel sleepy and easier to fall asleep.

Best color light for sleep  

Best color light for sleep
Best color light for sleep

Many night lights come with bright white or colored bulbs that can make it difficult to sleep at night. However, if you still have the habit of turning on the night light, then some colors may help your sleep more than others.

Red light is by far the preeminent choice when choosing a night light that improves the quality of your sleep. Of course, waking up in the middle of the night is not a good thing, however, exposing your eyes to a red light is better than blue or green.

Our retinas contain special photoreceptors, scientifically known as iRGCs, that power the entire interior of our body. These cells are sensitive to different wavelengths or colors, which send signals to your brain.

According to a study at Ohio State University, it seems that this function is most sensitive to blue and green light and tells our brains that it is daytime. This is extremely bad if you use lights with this color at night when going to bed.

Although a completely dark bedroom will be the best space for sleep. But if you have a habit of turning on the light when you sleep, a red-orange night light will be the right choice because your eyes are least sensitive to this color.

Red light or any light pigment in the warm spectrum will also be better than cool colors like green or blue. While the paint color in your bedroom can be painted in whatever color you like to create a comfortable, relaxing space, the color of the light can make a big difference if you’re struggling with mood swings. Insomnia or waking up in the middle of the night.

***Read more: Top 7 Best Full Spectrum Lamps for Perfect and Healthy Light

Some recommendations to choose the effective night light for each subject 

Recommendations to choose the effective night light
Recommendations to choose the effective night light

#1. Children

Children are quite sensitive subjects. You should note that your baby’s eyes always have an area called the “yellow spot” – that is, the sensitive spot. The light from the night light is too strong, causing the baby’s macula to be adversely affected, blue and white light can penetrate the lens and cause damage to the retina.

A night light with strong light will make it very difficult for the baby to fall asleep, or will not sleep deeply. When an infant sleeps, light can still penetrate the eyelids, greatly affecting the baby’s vision.

Many scientific studies show that the light of a night light will inhibit the secretion of melatonin (a hormone that helps children fall asleep). For a long time, it will adversely affect the health of the baby, making it difficult for the child to sleep. If you want your child not to be afraid to wake up at night by turning on a night light for your baby, you should choose a night light with a soft, dim orange color to ensure that your baby has good health even when sleeping.

*** Read more: Top 7 Best Mood Lights For The Bedroom 2022 [Expert’s Choices]

#2. Oldster

As we age, sleep also changes. Older adults may feel drowsy earlier, wake up earlier, or sleep less. Elderly people have reduced eyesight, so they need a sufficient source of natural light to avoid creating a feeling of darkness and mystery, which can easily create feelings of loneliness, depression, and cause many adverse health problems.

At the same time, the night light also makes walking less difficult. Lights should be placed in the contiguous area between the bed, aisle, and toilet. If using artificial light such as LED lights, night lights, you should choose a type that emits soft light, which brings good sleep, and your body and spirit are fully rested.

Frequently Asked Questions

Should I use the purple night light?

There are purple night lights on the market for people who really like this color. However, according to the research of Oxford University, the purple light may delay your sleep. It can take from 5 to 10 minutes to go to sleep if using purple light. Therefore, if you want to sleep well, we do not recommend the purple color

Can I use a night light for new-born baby?

The dim night lights do not hurt the new-born baby. The parents can use the 4-Watt LED night lights for their infants’ bedrooms. 


To conclude, please read carefully some below tips to find out the best color for your sleep:

  • The most appropriate light colors for sleep are light yellow, light orange which will make it easier for you to fall asleep.
  • Avoid the use of night lights with white, blue, green color
  • Use a lamp with changeable brightness. You should not use night lights with only 1-2 brightness levels, that’s too little!
  • Use a low-Watt night light
  • Use lamps with lampshades, which both increase the aesthetics of the night lights, and reduce part of the light to avoid dazzling.