Which color of light helps us sleep better?

It is known that light sources can significantly affect the quality of our sleep. In particular, research proves that the intense blue light of devices and their use before bed is the main reason why people are deprived of sleep. It is therefore to be expected that the more we use our gadgets before going to sleep, the lower the probability of falling asleep. However, recent studies show a different side of this story. It seems that although light can prevent us from falling asleep, it can also help us fall asleep. In the following paragraphs, we'll take a look at how light can affect our sleep and which color helps us relax the most. Light and recognition of the environment Light can improve both our sleep and our mood and well-being. Through light we perceive the world and the environment around us. It is the essential element we need to recognize things and people. According to studies related to light and our environmental cognition, it has been shown that the presence or absence of light plays an important role in our circadian rhythm and sleep-wake cycle. Light levels affect our production of melatonin, which prepares our bodies for sleep. So, for example, the type of light in the bedroom can make you sleep or wake up, depending on the color, brightness and shade. Luminance is the amount of light produced by a source. Studies show that the stronger the light, the more strongly it affects our emotions and our mood for sleep. This means that a natural shade affects us differently than artificial light. This is the reason we believe that artificial blue light is capable of causing insomnia. The differences between blue and red light Blue or white light: this type or color of light makes us feel more energetic and more likely to wake up if exposed before or during sleep. The reason for this lies in the fact that our brain cells are simply more sensitive to blue wavelengths. Studies show that blue wavelengths can even affect blind people and disrupt their circadian rhythm, even though they cannot see color. Red or orange light : this light is more likely to positively affect our circadian rhythm and make us sleepy. Red or orange light helps us feel calmer at night and promotes the secretion of melatonin. Some experts believe that red or orange light can also improve our general mood and mental health. How light affects our mood and sleep Sometimes, it is not only the color of the light that affects our sleep and emotions, but also the intensity or direction of the light. Intense direct light directed from above makes us feel more tense, anxious and worried. It can even cause you to wake up during the night. A dim lighting with warm color tones makes us feel relaxed, calm and connected to the people we share the environment with. Wall lighting with cooler tones makes us feel more focused on work and provides visual clarity. On the other hand, the low level of light with warm shades and dark areas in the perimeter makes us feel more intimate, comfortable and ultimately promotes melatonin secretion and sleepiness. Red light and its beneficial properties Studies show that red light is ideal for the evening. Because it has a low color temperature and doesn't make our brains sensitive to its wavelengths, red is the best way to switch from daylight to night lights without disrupting the sleep cycle. The color red eases us, both mentally and physically, into the state of sleep, and because of this, our brain is likely to produce more melatonin. The studies we referred to showed that red light was effective in treating patients who suffered from migraines and were deprived of sleep. Also, a 2012 study conducted on female basketball players showed how exposure to red light helped improve their sleep quality and endurance performance. The women were exposed to red light for between 15 and 30 minutes, once a night for two weeks. The results showed that the female athletes not only showed an improvement in the quality of their sleep, but also in their performance during the games. The benefits of red light for sleep:

• Natural production of melatonin. Red or orange wavelengths do not make the brain sensitive and alert, but calm and in tune with the natural sleep-wake cycle.
• Muscle relaxation. Exposure to red light not only makes you sleepy, but also promotes relaxation in your body. It is believed that red light can promote muscle relaxation as it has an overall calming effect on us and helps release tension in the body.

How can I achieve the healing effects of red light? To achieve the healing effects of red light in your environment, you can use high-quality red light LED products. Look for bulbs that emit red, rather than just being red themselves. We definitely recommend that you avoid blue, artificial and bright lights at night and before bed, as they promote alertness and prevent the secretion of melatonin. Also, make sure you don't turn off all the lights in the apartment before bed. Use lamps, wall lights and generally smaller light sources instead of turning on ceiling lights. This will create dark areas around the perimeter and a more comfortable atmosphere that will make you sleepy. This article was originally written for TerryCralle , the official sleep information portal of Terry Cralle, a registered nurse & sleep clinician.