Which nightlight color promotes the best sleep?

Getting enough sleep is vital, but the quality of your sleep matters even more. Sometimes, the smallest detail can have a big impact... like the color of the light in your bedroom. Believe it or not, certain hues can help you relax and unwind, while others may actually interfere with your ability to fall asleep, often without you even noticing.

If you're wondering which type of light can create a calming, sleep-supportive environment, you're in the right place. In this article, we’ll guide you through the most common light colors used in nightlights and bedroom lamps. You’ll learn how each one affects your body, your brain, and ultimately, the quality of your rest.

Light: more than just brightness

Light does more than simply help us see, it’s a form of energy that travels in waves, measured in nanometers. Only a small portion of these waves are visible to the human eye, known as the visible light spectrum. Within this spectrum, we mainly perceive three primary colors: red, green, and blue. Each color has its own wavelength and unique effect on the human body.

Some of these wavelengths have a direct impact on our internal clock our circadian rhythm. This system controls our sleep and wake cycles by regulating the production of melatonin, the hormone responsible for sleep. At night, melatonin levels naturally rise to help us fall asleep. However, exposure to light, particularly blue light, signals the brain to reduce melatonin production, promoting wakefulness instead.

This is why screen time before bed (phones, TVs, laptops) can interfere with falling asleep. Since digital devices emit large amounts of blue light, they can confuse our body’s natural rhythms. In contrast, softer light colors are now being recommended for nightlights to encourage a calm, restful environment.

Which nightlight color is the best for sleep?

Not all colors affect sleep in the same way. Some shades can help calm the mind and support healthy rest, while others may disrupt your body’s natural rhythms. Let’s explore which light colors are most effective in creating a peaceful atmosphere at bedtime.

Amber light: gentle and reassuring

Amber light is widely recognized as a sleep-friendly option. Its warm glow, similar to candlelight, promotes a sense of comfort and relaxation. It doesn’t interfere with melatonin production, which is crucial for maintaining healthy sleep cycles. Unlike the blue light from screens, amber tones don’t confuse the circadian rhythm or stimulate the brain unnecessarily. Using amber light in a nightlight or bedside lamp can help foster a cozy, sleep-conducive space while minimizing eye strain and overstimulation in the evening.

Warm-toned lights: A natural aid for restful sleep

Why is the red light considered sleep-friendly ?

Red light is often recommended as one of the most sleep-supportive options. Unlike white or blue light, it doesn’t interfere with the body’s natural production of melatonin, the hormone that tells us it’s time to sleep.

This is because red light contains no blue or ultraviolet wavelengths, both of which are known to delay or suppress melatonin secretion. As a result, the body’s internal clock stays in sync with the natural day-night cycle, making it easier to fall asleep and enjoy deeper rest.

Red light itself doesn’t directly induce sleep, it simply avoids disrupting the natural process. In doing so, it supports the body's ability to wind down naturally. Some preliminary studies even suggest red light might encourage melatonin production, but further research is needed to confirm these effects.

What’s certain is that red light creates a soft, calming glow that’s gentle on the eyes, perfect for setting a soothing tone at the end of the day.

Orange and yellow hues : soft on the senses

Like red, orange and yellow lights are also excellent choices in the evening. These warm colors contain little to no blue light, making them far less likely to interfere with your circadian rhythm.

They allow the brain to continue producing melatonin without interruption, helping the body ease into a relaxed state. These tones also bring a cozy, welcoming atmosphere to any space, ideal for letting go of stress and preparing for rest.

While orange or yellow lighting might feel unusual in a bedroom setting, it’s far more beneficial than cooler tones when it comes to supporting sleep. And don’t worry, you don’t need to turn your room into a glowing sunset. Later in this article, we’ll show you simple, stylish ways to introduce these warm lights into your nighttime routine.

Green light: Best avoided in the evening

While green light might seem harmless at first glance, many green bulbs on the market actually emit traces of blue light, sometimes in significant amounts. And it’s that blue component that can interfere with your ability to fall asleep.

Blue light is known to suppress melatonin production, the hormone that signals to the body it’s time to rest. So even if green light feels soft or subtle, it may still send a confusing message to the brain, keeping it in “awake” mode. For this reason, green lighting is generally not recommended for use in the evening, especially in bedrooms or relaxation areas. If your goal is to encourage natural sleep, warmer tones like red, orange, or amber are a much better fit for supporting your circadian rhythm.

Blue, purple, and UV light: Minimize before bedtime

Light in the blue to ultraviolet range, typically between 380 and 450 nanometers, is widely emitted by screens (phones, tablets, TVs, computers) and even by many standard LED or white bulbs found in most homes. This makes evening exposure to these wavelengths extremely common.

Unfortunately, this type of light is particularly disruptive to sleep. It significantly hinders melatonin production, delaying the body’s readiness for rest. To support healthy sleep, it’s strongly advised to limit exposure to blue and violet light in the two hours leading up to bedtime.

Even conventional bulbs can give off a small amount of blue light. That’s why the kind of lighting you choose, LED vs. traditional, warm vs. cool, can have a noticeable impact on how well you sleep. The good news? There are plenty of strategies to reduce light-related sleep disruption without giving up your favorite devices.

The positive impact of calming colors on sleep

Getting restorative sleep is essential for staying energized, focused, and emotionally balanced. For people who struggle with sleep—or for tired parents—every hour of quality rest makes a difference. Yet one key factor often overlooked is the role of light color in shaping our nighttime experience.

Colors like red and amber are especially helpful in the evening. They work gently with the body and mind, offering a number of sleep-enhancing benefits :

• They support natural melatonin production.
• They help regulate your circadian rhythm.
• They reduce “sleep inertia,” that groggy feeling upon waking.
• They improve focus and alertness the next morning.
• They promote deeper, more restorative sleep.
• They may help relax the muscles, easing discomfort during the day.

However, not all warm-colored lights are created equal. A basic red or orange bulb might still emit invisible wavelengths, such as green or blue, that can interfere with sleep. For optimal results, it’s best to choose lighting specifically designed to support nighttime rest, ensuring it truly respects your body’s sleep cycle.

Simple habits to support better sleep

You don’t need complicated routines to improve your sleep, sometimes, it’s the small, everyday choices that make the biggest difference.

One of the most effective habits is sleeping in complete darkness. It may sound basic, but even minimal light, regardless of its color or brightness, can interfere with the body’s natural sleep rhythm. Darkness triggers the release of melatonin, the hormone that helps us fall asleep. Even soft lighting can delay this process, so it's best to create a fully dark environment in the bedroom.

Comfort also plays a key role. The quality of your mattress and bedding can significantly impact how well you sleep. A mattress that’s too firm or too soft, or falling asleep on a couch, can lead to poor sleep or aches the next morning. Choosing bedding that fits your personal comfort needs can greatly improve your rest.

Staying hydrated is another simple tip. Drinking a small amount of water before bed can prevent waking up due to thirst. However, moderation is key, too much can lead to sleep disruptions from nighttime bathroom visits.

Finally, room temperature matters more than you might think. A space that’s too warm can make it difficult to fall asleep, while a cooler environment, ideally between 16°C and 19°C (60–66°F), helps the body relax. Combining cool air with a cozy blanket creates the ideal setting for deep, uninterrupted rest.