![]() Combined with ‘smart’ lighting controls, ambient layers of light can be fine-tuned from day to night or according to mood with ease. Incorporating multiple sources of light will provide a smooth transition from a tranquil space made for a sound night’s sleep to a refreshing space that motivates and lifts your spirits each morning. This is known as ‘light layering’ – a crucial element in effective bedroom design, as carefully chosen layered lighting schemes can really set the tone and mood of a room. Correct bedroom lighting helps you carry out everyday tasks that are often taken for granted from energizing duties such as getting ready for the day ahead, to relaxing with a good book to wind-down at the end of a busy day.ĭesigning a bedroom that allows one to completely recharge, should always consider a lighting system that seamlessly integrates both ambient, accent and task lighting.Red light has a low colour temperature which has a soothing effect on the body.Exposure to blue light suppresses the production of the sleep hormone melatonin.Considering your bedroom lighting is crucial because: How does bedroom lighting improve sleep health?įor those of you contemplating how to make your slumber space the ultimate haven of calm, you would be forgiven for instantly turning your attention to clearing the clutter, re-painting or investing in a quality mattress. So, as the nights begin to draw in, now is the ideal time to reconnect with your sleep zone by elevating levels of ambience to transform it into a cosy, tranquil retreat. Often overlooked, lighting is one of the most effective design elements to consider. Improving sleep is actually the biggest health ambition for a quarter of UK adults ( 26%), but half don’t take any measures to improve sleep at all.įocusing on your bedroom space is a step in the right direction towards a healthy night’s sleep. DOI: 10.4085/1062-6050-47.6.Sleep plays an essential role in our physical health and mental wellbeing, and not having enough of it can increase the chances of developing life-limiting conditions later in life. Red light and the sleep quality and endurance performance of Chinese female basketball players. Red light at intensities above 10 lx alters sleep-wake behavior in mice. Blocking nocturnal blue light for insomnia: A randomized controlled trial. Melanopsin regulates both sleep-promoting and arousal-promoting responses to light. Melatonin suppression and sleepiness in children exposed to blue-enriched white LED lighting at night. Effect of color light stimulation using LED on sleep induction time. Influence of light exposure at nighttime on sleep development and body growth of preterm infants. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. The researchers observed that participants exposed to their preferred light color fell asleep significantly quicker. In the first experiment, participants were exposed to white light, a random color, or their self-selected preferred color. In the study, researchers ran two different experiments. ![]() ![]() Individual differencesĪnother 2017 study found evidence that individual taste may also play a role in determining which color light is best for inducing sleep. The researchers noted that light under 10 lux had no effect. One 2017 study on mice found that red light at an intensity of 10 lux or higher had the potential to induce sleep. The researchers found that after 14 days, participants who received light therapy improved their sleep quality and melatonin levels significantly compared to participants not exposed to any light. However, at this time, more research is needed to support this theory.Ī small study from 2012 examined the effect of 30 minutes of nighttime red light therapy in a group of 20 female basketball players. It’s thought that colors close to red on the light spectrum might stimulate melatonin production. However, there’s no research backing the claim at this time. Since pink light is made up of a combination of red and purple light waves, it could also be beneficial - in theory. There’s also some evidence that individual preference may also play a role. Limited research of humans has suggested some evidence that red light may help stimulate sleep. However, because rodents are nocturnal and color-blind, it’s hard to draw conclusions from these studies. Up until now, most studies examining the best types of lights to stimulate sleep have been performed on rodents.
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