What color night light is best for sleep?

Sleeping is essential, but quality sleep is even better. And sometimes, it only takes a small detail to make all the difference... like the color of the light in your bedroom. Yes, some shades promote relaxation and rest, while others can disrupt your falling asleep without you even realizing it.

So, if you're wondering which light to choose to create a soothing and sleep-friendly atmosphere, you're in the right place. In this article, we help you see more clearly (no pun intended!) by presenting the main light colors used in nightlights and bedroom lamps. You will discover their effects on the body, on the brain, and especially on your ability to have a good night's sleep.

Light: more than just illumination

Light is not just what allows us to see. It is a wave, measured in nanometers, of which only a small part is visible to the human eye: this is called the visible light spectrum. Among all these waves, our eyes mainly perceive three so-called "primary" colors: blue, green, and red. Each corresponds to a specific wavelength, and each has very concrete effects on our body.

For example, certain wavelengths directly influence our biological clock, or circadian rhythm. This rhythm regulates our sleep and wake phases, notably thanks to melatonin, the sleep hormone. At night, our body produces it to help us fall asleep. But at dawn, light, especially blue light, sends a signal to our brain to stop this production and naturally wake us up.

The problem is that our screens (phones, TV, computers…) also emit blue light. As a result, they can disrupt falling asleep if used before sleeping. That is why certain colors of nightlights, softer, are now recommended to create an ambiance conducive to sleep. 

What nightlight color for better sleep?

Not all nightlight colors have the same effect on sleep. Some shades can soothe, while others disrupt our biological rhythm. Here is an overview of the colors best suited to promote peaceful falling asleep and a soft ambiance in the bedroom.

Amber light: soft and comforting

Amber light is often considered a sleep ally. Its warm hue, close to that of a candle flame, naturally invites relaxation. It does not interfere with the production of melatonin, the hormone that regulates sleep cycles. Unlike the blue light emitted by our screens (phones, televisions, computers), it does not disrupt the circadian rhythm. Integrating sources of amber light into your interior – whether in a bedside lamp or a nightlight – can therefore create an atmosphere conducive to falling asleep, while protecting the eyes from harmful exposure at the end of the day.

Warm lights: your allies for better sleep

Why does red light help you sleep better?

Red light is often considered one of the best options to promote sleep. Unlike blue or white light, it does not interfere with the natural production of melatonin, the hormone that signals to our body that it is time to sleep. 

Indeed, red light does not emit blue or ultraviolet radiation, known to block or delay the secretion of this hormone. The result: our biological clock remains well aligned with the day/night rhythm, which facilitates falling asleep and improves sleep quality.

It is not necessarily the red light itself that causes sleep, but rather the absence of disruptive light. It therefore acts indirectly, allowing the body to follow its natural cycle without being disturbed. Some studies even suggest that it could encourage the production of melatonin, but this research is still too recent to draw firm conclusions. 

On the other hand, what we know for sure is that red light creates a soft, comforting, and non-aggressive ambiance for the eyes, ideal for soothing the mind at the end of the day.

Orange and yellow shades: gentle for the body and mind

In the same logic as red light, orange and yellow tones are also highly recommended in the evening. They too contain little or no blue light, making them much more respectful of our circadian rhythm. 

They allow the brain to continue producing melatonin naturally and thus promote a more peaceful falling asleep. These warm colors also have the advantage of creating a cozy, relaxing, and comforting atmosphere, perfect for disconnecting after a busy day.

Even if these shades may seem unusual in a bedroom, they are much more beneficial than cool lights. And rest assured, it is not necessary to turn your room into a sunset scene: later in this article, you will discover how to integrate these warm lights simply and pleasantly into your daily life.

Green light: to avoid in the evening

Even though, in theory, green light should only emit green light rays, the reality is often a bit different. Most green bulbs or lighting available on the market also emit a significant amount of blue light. And it is precisely this blue light that can disrupt our sleep.

The problem is that blue light inhibits the production of melatonin, the natural hormone that prepares the body for rest. Result: even if the light seems soft or soothing, it can actually send the wrong signal to the brain—that of staying awake. That is why green lighting is generally discouraged in the evening, especially in resting spaces like the bedroom. To promote natural sleep onset, it is better to opt for warmer shades like red, orange, or yellow, which better respect our biological rhythm. 

Blue, violet, and UV light: to limit before bedtime

Blue, violet, and ultraviolet lights are largely emitted by screens (smartphones, tablets, TVs, computers), but also by many white or LED bulbs commonly used in households. This means that at the end of the day, exposure to this type of light is often very high.

However, this light spectrum, especially between 380 and 450 nanometers, is known to disrupt the sleep cycle. It inhibits the production of melatonin, the hormone essential for falling asleep. It is therefore strongly recommended to avoid this type of light in the two hours before bedtime.

Even so-called classic bulbs emit a small amount of blue light. The choice of lighting type (LED or not, warm or cool color) can therefore have a real impact on sleep quality. Fortunately, solutions exist to reduce exposure while continuing to use screens daily.

The benefits of soothing colors on sleep

Restorative sleep is essential to stay fit, focused, and in a good mood. For people who sleep poorly or parents lacking rest, every hour of sleep counts. Yet, light plays a role often underestimated in the quality of our nights.

Some light colors, such as red or amber, are particularly recommended in the evening. 

• They gently act on the body and mind, with several positive effects:

• They naturally stimulate the production of melatonin, the hormone that promotes falling asleep.

• They help the body synchronize with its biological rhythm.

• They reduce sleep inertia, that moment of confusion upon waking.

• They improve concentration from the morning.

• They promote deeper and more restorative sleep.

• They relax muscles, thus reducing certain pains during the day.

However, it is important to choose light sources carefully. A simple red or orange bulb is not enough: some still emit blue or green waves invisible to the naked eye, which can harm sleep. It is better to opt for lighting specially designed for nighttime rest.

A few simple actions to promote better sleep

Improving sleep quality does not always require complex solutions. Some basic habits, sometimes obvious, can already make a real difference.

Sleeping in total darkness is one of the first habits to adopt. It may seem trivial, but light, regardless of its intensity or color, can disrupt sleep cycles. Darkness promotes the secretion of melatonin, the hormone responsible for falling asleep. Even low ambient light can slow this process. It is therefore preferable to create an environment as dark as possible in the bedroom.

Another point not to be overlooked: the comfort of the bedding. A good bed, suited to one's needs, greatly contributes to sleep quality. Sleeping on a sofa or a mattress that is too firm or too soft can cause nighttime awakenings or pain upon waking.

Hydration also plays a role. Drink a little water before going to bed helps avoid awakenings related to the feeling of thirst. However, it is important to find the right balance to avoid having to get up during the night.

Finally, the room temperature is essential. A room that is too warm can hinder falling asleep, while a cool temperature (ideally between 16 °C and 19 °C) helps the body relax more easily. The combination of fresh air and a cozy blanket creates an environment conducive to deep and restorative sleep.