These are the best color lights to help you sleep better tonight

Sleep

Dec 8

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Want to know what color light helps you sleep the best? Learn how red, blue, and yellow light affect your rest, and 7 ways to use color to wind down for bed.

You turn off the overhead light and settle into bed. The room goes dark, just the way it’s supposed to, but your mind doesn’t follow. Maybe you lie awake for an hour, staring at the ceiling, or maybe you fall asleep fast but wake up often. Either way, even in the darkness, your body still isn’t fully winding down.

It’s easy to think of light as purely functional: on when you’re awake, off when it’s time to sleep. But the kind of light you’re exposed to in the evening plays a much bigger role than most people realize. Bright white overhead bulbs, harsh blue-toned screens, and even some LED nightlights can signal to your brain that it’s still daytime. And when that happens, your body’s sleep signals get scrambled, even if everything else in your routine is set up for rest.

Luckily, the solution can be as simple as (literally) turning on a light. We’ll explore how different color lights affect your sleep cycle, which tones are most calming to the brain, and how to use that knowledge to support better rest without completely overhauling your nighttime routine.

What color light is best for sleep?

Research often points to red light as the most supportive color for sleep. Since it has longer wavelengths, it can be easier on the eyes and less likely to interfere with melatonin, which is the hormone that signals to your body that it’s time for bed. Small studies also suggest that people exposed to soft red light before bed may fall asleep faster and experience deeper rest.

That said, light is personal. Some newer studies suggest that blue light (which earlier was thought to be the enemy of sleep) may not be as harmful as once believed… especially at low intensities or earlier in the evening. In fact, it turns out the timing, brightness, and emotional tone of your light often matter more than the color itself.

If red feels too intense, you could potentially also try warm amber or soft yellow tones instead. These mimic the glow of candlelight and sunset, which may naturally cue the body to unwind. Since research is limited, it’s best to notice which light helps you feel most at ease in your space, and then choose from there.

How do different types of light affect sleep?

Different colors of light can influence your body in subtle ways, especially when it comes to alertness and melatonin production. There’s a lot of new research coming up, but here’s generally what science says about blue, white, yellow, and red light, respectively.

Blue light: Blue light may help you stay focused during the day, and many screens and LED bulbs use it. In the evening, though, it may delay melatonin slightly, although newer research hints that this effect is smaller than we once thought — especially when brightness is low. Consider it this way: a dim tablet at night won’t disrupt your sleep in the same way a bright overhead bulb would.
White light: Since it’s so bright and neutral, white light supports alertness and clarity. While this might be useful during the day, it’s too energizing for bedtime.
Yellow or amber light: These warm tones tend to feel cozy and soothing. They’re easy on the eyes and can help the body wind down without sharp contrast. Since they mimic a sunset, they can also trick your circadian rhythm into hitting relaxation mode.
Red light: Studies show that this color is the least likely to interfere with sleep. That’s likely because its long wavelengths can help promote relaxation.

How to find the best color light for your sleep: 7 tips for a calmer wind down

While color can absolutely influence your sleep, you shouldn’t overhaul your entire routine just to add one. There are subtle shifts you can make to help create an environment that supports calm in a way that works for you.

1. Shift to warm-toned light in the evening

Swap bright white or cool LED bulbs for red, amber, or soft orange light a couple of hours before bed. These tones are gentler on your eyes and mimic the warmth of a sunset.

If you use a bedside lamp, try a 40-watt warm bulb with a color temperature under 2700 degrees Kelvin. And if your lighting is smart-enabled, set it to slowly dim into warmer hues around the same time each night. This shift cues your body to start winding down automatically.

2. Dim brightness gradually

Just like the sun doesn’t set all at once, your light shouldn’t go off all of a sudden, either. Instead, start lowering the brightness in your space as you inch closer to bedtime.

If you have a dimmer switch, set your lights to about 30–50% brightness an hour before bed. If not, simply turn off your overhead lights and keep one soft lamp on. This helps your circadian rhythm transition to bedtime naturally.

3. Protect your eyes from bright light before bed

Bright light (especially from screens) may make your brain think it’s still daytime. If you scroll or stream before bed, use the device’s built-in night mode or reduce the brightness on your screen.

Want to go old-school? Swap your phone or tablet for a warm bedside light and a print book, or even just five minutes of journaling. Creating that small buffer between your devices and rest can make a real difference.

💙 Instead of reading, try listening to a Sleep Story like Dream With Me with Harry Styles on the Calm app — no screens required.

4. Use red light mindfully

Red light is often called the best color light for sleep. And while that may be true, this doesn’t mean it’s meant to flood your room: think soft glow, not nightclub.

Try using a small red nightlight in the corner of your room, or a red LED strip placed low to the ground for gentle visibility without stimulation. The idea is to signal rest in a calming, low-pressure way.

5. Match your lighting to your nightly rhythm

Notice how you move through your evening and the order in which you perform certain activities like cooking, reading, or brushing your teeth. Adjust the lighting at those various points to reflect that rhythm.

In the kitchen, you might dim pendant lights or switch to under-cabinet lighting. In the living room, you could turn off overheads and use a lamp or two at eye level. And in the bedroom, try keeping the light low and warm, like candlelight.

This gradual descent into softer light signals to your body that the day is done as you move through each activity.

6. Use light to mark gentle transitions

Light can be both a ritual and a tool.

For instance, the tool might be that you switch from bright white light to amber at a certain time (say after dinner) to mark the transition into rest. But to make the activity a ritual, you might want to pair the color change with a calming cue like brewing tea, stretching, or listening to quiet music.

The consistency matters. Over time, your body begins to associate that combination of light and calm activity with winding down.

💙 For more support before bed, press play on the Infinite Ambient for Deep Sleep soundscape on the Calm app.

7. Experiment and pay attention to how you feel

The best color light for sleep can vary from person to person — no matter what the research says. People have individual preferences. Some find deep red soothing, while others prefer soft gold or dim amber. So experimentation is key to finding the one that works best for you.

Try different tones for a few nights each, and note both how you feel as you fall asleep and when you wake up. If your space feels calmer, you fall asleep faster, or your mornings feel softer, then you know you’re on the right track. If not, simply reassess and try another option.

💙 Need some support getting in touch with your body? Try a Body Scan meditation with Tamara Levitt on the Calm app.

Best color light for sleep FAQs

What is the best color lightbulb to use for sleep?

A red or amber bulb is often the most supportive for sleep. These colors are least likely to interfere with melatonin, which is a hormone that signals to your body it’s time to rest.

To find them, look for bulbs labeled warm white or soft glow: they’re ideally under 2700K on the color temperature scale. If you prefer smart lighting, set them to shift automatically into warmer tones around the same time each night.

Why can some lights make it harder to fall asleep?

Certain types of light (like bright white) send wake-up signals to your brain. They suppress melatonin and increase alertness — which is great for focus during the day, but disruptive at night.

Similarly, bright blue light from phones, TVs, and LED fixtures can trick your body into thinking it’s still daylight, delaying the natural transition into rest.

Is red light the best for sleep?

Red light is often considered the best color light for sleep likely because its long wavelengths are the least stimulating to the brain. Some small studies suggest that it can help improve sleep quality and duration by supporting natural circadian rhythms.

That said, the research is still developing. If red doesn’t work for you, try something else. For instance, soft amber or orange light can provide similar benefits if pure red feels too strong.

What color light should I avoid at night?

Try to avoid bright and cool white light in the evening, especially within an hour or two of bed. These light colors are the most likely to keep your brain alert and delay melatonin release.

And if you can’t avoid screens, use night mode or lower the brightness as a gentle compromise.

What is the most relaxing color for sleep?

Many people find warm amber or soft orange tones the most relaxing before bed. These colors feel cozy and natural, since they’re the most similar to firelight or sunset.

While red light may be technically best for sleep according to research, individual comfort and preference also plays a role. Choose a tone that feels soothing, rather than clinical or overly dim.

Can I use my phone’s night mode to help me sleep better?

Yes. But note that while night mode may help sleep by reducing bright light exposure, it’s not a complete fix. Even with the brightness shift, mental stimulation from the content you’re viewing can keep your brain active.

So while it may help, the only real way to shift your brain to sleep mode is to avoid screens before bed completely.

Does changing my light color really improve sleep quality?

For many people, yes, and especially so when it’s part of a consistent wind-down routine. The color of your light affects your circadian rhythm, mood, and melatonin levels. All of these can influence how easily you fall asleep and how refreshed you feel in the morning.

While picking a light color isn’t a cure-all, it can be a meaningful sensory cue that tells your body it’s safe to rest.

What’s the easiest way to make my lighting more sleep-friendly?

Start small. Replace one bright bulb with a warm one, or use a dimmer switch to lower the intensity of your existing lights.

If you use smart bulbs, set them to shift automatically to warmer tones in the evening. These simple swaps can help make your bedroom a more comfortable place to rest.

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best color light for sleep

Calm Editorial Team