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Science says red is the best color to sleep under, so I put the theory to the test
A lot of research has been done on what colored light is best to sleep under, and while I also came to the same conclusion, I’m not too fond of the color.
Sleep is one of the most important bodily functions, and yet, only 15% of Americans are getting the recommended amount of shut-eye. Luckily, there are countless sleep aids and techniques to try before you turn to sleeping pills.
The science behind sleep is fascinating
Having already landed on the best iPhone alarm out there, I was keen to further streamline my nighttime routine in the hopes of fighting back restless nights. Following a recent renovation in my bedroom, which included the installation of Bluetooth lights, I was able to test out a variety of color options.
As reported by the Sleep Foundation, light has the ability to affect our circadian rhythm, our body’s internal clock that can be changed by diet, exercise, health, social environment, and even temperature.
Circadian rhythm is arguably most affected by natural light, meaning the sunrise inspires us to wake up and the sunset sparks our rest cycle. The presence of light further affects our melatonin production, with the rest hormone being released in response to darkness.
Some studies suggest using unnatural light in the evening could interrupt this rhythm, thereby contributing to insomnia disorders.
Though light can have disastrous effects on our Circadian rhythm, there is a growing body of research on the application of light therapy for everything from depression to Seasonal affective disorder.
Though I’m not suggesting you splash out on some expensive light therapy, it might be time to ditch the sleepy girl mocktail for a more luminous approach.
Which color works best, according to science?
As per the Sleep Foundation’s information, the best light to sleep under (if any) is a warm-toned red, orange, or amber.
For better sleep, keep your room dark, but if you need light, choose warm colors like red or amber. Avoid blue light from electronic devices as it can trick your brain into thinking its still daytime and disrupt your sleep-wake cycle,” sleep expert Dr. Pranshu Adavadkar said.
In contrast, light receptors in the eyes are extremely sensitive to blue light and its ability to suppress melatonin and encourage alertness. Green light is not as harsh but is still not recommended.
I hate that the red light works
Over the course of the week, I tried all of the above colors on reduced brightness, somewhere in the 6% to 10% range. Much like the study that trashed the idea you can’t exercise before bed, the science is sound.
Just one night with a red light was enough to cement its validity in my mind. Not only did I sleep through the night completely, but I felt less groggy in the morning. As red light is known to reduce sleep inertia, this made sense. While some would say the effect was placebo, if it works, it works!
Unfortunately, I couldn’t get past the overwhelming vibe of Fifty Shades of Grey or Amsterdam’s red-light district. With my room on the ground floor, the last thing I wanted was for the entire neighborhood to make that same connection.
Thankfully, a subdued orange color worked just as well without the added connotation of sordid affairs and scandal-worthy gossip.
