Have you ever found it difficult to fall asleep or stay asleep during the night? You may have overlooked a key factor in achieving a restful night’s sleep: lighting.

Our exposure to different types of light throughout the day and night has a significant influence on our circadian rhythms and melatonin production, which are crucial for regulating sleep patterns. By understanding the effects of warm and cool lights and strategically choosing the right lighting for our bedrooms, we can create an environment that promotes relaxation and enhances our overall sleep quality.

Let’s explore how to harness the power of light to transform our nights into a sanctuary of rest and rejuvenation.

Understanding How Light Impacts Sleep  

All living beings undergo a physiological process every 24 hours called a circadian rhythm. Think of it as an internal clock that guides us through our daily activities. Our circadian rhythm stabilizes our sleep-wake cycle, signaling to our bodies and minds that it’s time to prepare for sleep when it gets dark and wake up at or near the time the sun rises. 

Impacts on Melatonin Production

Exposure to the wrong types of light near bedtime can suppress the secretion of melatonin, a hormone that plays a crucial role in regulating our sleep patterns and influencing our circadian rhythm. Table lamps generally emit eight lux, the term for a unit of luminance, which is about twice as bright as a nightlight. Sleeping with a lamp on in the bedroom can:

• Delay the release of melatonin
• Interfere with sleep onset
• Impede our circadian rhythm
• Prevent us from getting the right amount of quality sleep

On the other hand, darkness increases melatonin production, helping us fall asleep more easily.

Light’s Influence on Sleep Stages

Light also impacts how we transition through our sleep stages. Non-REM sleep includes the first four stages: Slight wakefulness, light sleep, slow-wave sleep, and deep sleep. REM sleep is the final stage where we begin to dream. We typically spend about 90 minutes transitioning through each sleep cycle. 

However, it’s more important to complete waves of four to six sleep cycles during the six to nine hours we sleep at night. Light exposure during each cycle transition can cause us to wake up, starting the sleep cycle or entire wave over.

Choosing the Right Temperature of Lighting for Sleep

Two types of light affect our circadian rhythm: warm and cool. Warm lighting emits a soft glow with red and yellow hues that is relaxing and can help us prepare for sleep. Cool lighting, with its bluish-white hue, is essentially the opposite. It keeps us alert and energetic, allowing us to complete our daily tasks.

Color temperatures are measured in kelvins (K). Warm lights, with a color temperature ranging from 2700K to 3000K, can create a calming atmosphere in bedrooms, living rooms, dining rooms, and outdoor living spaces. Cool lights, which reach temperatures over 4000K, are best suited for busy spaces such as kitchens, bathrooms, garages, and workspaces.

Benefits of Warm White Light

Warm light has several benefits, including:

• Creating a relaxing, welcoming ambiance
• Reducing eye strain
• Better sleep
• Enhancing a room’s aesthetics

Risks of Blue Light

Electronics with screens and some types of energy-efficient lighting are common sources of blue light that impact our sleep. In fact, blue light at night can suppress the secretion of melatonin for twice as long as warm light. Try these tips from Harvard Health to protect yourself from the harmful effects of blue light: 

• Avoid looking at screens two to three hours before bed.
• Wear blue-blocking glasses when working at night or in the evening.
• Use an app filter or turn on “dark mode.”
• Get exposure to daylight as soon as you wake up in the morning and throughout the day.
• Use dim red light bulbs for night lights.

Lighting Your Sleep-Inducing Bedroom 

Now that we’ve learned how light impacts our sleep and why warm white lighting is best for the bedroom, let’s discuss how to best incorporate different types of lighting in your bedroom. Each of these types of lighting serves a different purpose:

Ambient Lighting

Open curtains to bring in natural lighting within an hour after you wake up in the morning. Soaking in natural, ambient light first thing in the morning tells your mind and body that it’s time to get moving—and can set the tone for your entire day. 

Better yet, take a 30-minute walk outdoors before heading off to work.

Task Lighting

The lamp on your nightstand is a type of task lighting. Reading in the dark is bad for your eyes (if not impossible), so you’ll need a little bit of light for your nighttime literary journey. 

Light bulb outputs are measured in lumens (lm), and the higher the lumens, the brighter the light. Choose a warm white bulb with a color temperature of 400lm to 450lm for a bedside lamp. You can find the measurement on the packaging. 

Remember that it’s best to sleep in complete darkness. Be sure to turn your lamp off before you go to sleep.

Accent Lighting

Accent lighting can help set the mood in your bedroom and make it safer to move around in the middle of the night. Light strips, string lights, wall sconces, and recessed lights are popular types of ambient lighting for the bedroom. Look for fixtures and bulbs that have a dimmer or timer option, or better yet, use red or amber bulbs that are less likely to interfere with melatonin production. 

As a reminder, check nightlights to make sure they don’t emit blue light, and charge devices in a separate room to avoid blue light pollution.

Smart Lighting

Smart lightbulbs have a chip inside that communicates with wireless devices, which enables you to control a variety of actions, such as:

• Voice control
• Automations
• Built-in Dimming
• Light Effects

Bedroom Routines and Lighting

Integrating lighting into a bedtime routine is a powerful way to establish a calming aesthetic that signals to your body and mind it’s time to prepare for sleep. Your wind-down routine, which should start at least 30 minutes before bed, is a key part of maintaining a healthy sleep pattern. Remember, the time you go to bed impacts your circadian rhythm, so it’s best to go to bed and wake up at the same time every day—even on weekends.

You may find it helpful to set an alarm to remind you that it’s time to begin your sleep routine. For example, if you want to be in bed by 10 p.m., you could start your wind-down routine by making a cup of chamomile tea at 9 p.m. 

Layering lighting makes it easy to control the level of light in your room. Turn off any ambient lights, such as ceiling fixtures or lamps, and use task or accent lighting to partake in your wind-down activities. Once you’ve completed your routine, make your way to the bedroom if you’re not already there and turn off all the lights, if possible. 

Remember to limit exposure to screens and their blue light by powering down your TV, laptop, phone, and other devices at least one hour before bed.

Soothing Activities for a Bedtime Routine

Lighting isn’t the only way to set the stage for a good night’s sleep. Incorporate some relaxing bedtime activities, such as:

• ​​Gentle stretching or yoga
• Guided meditation
• Deep breathing exercises
• Journaling
• Reading
• Listening to relaxing music
• Sex
• Preparing for the next day

Lighting the Way to Better Sleep

The interplay between light and sleep is a crucial aspect of our overall well-being that often goes unnoticed. By understanding how different types of light affect our circadian rhythms and melatonin production, we can take meaningful steps to create a sleep-friendly environment. Choosing warm lighting for bedtime, minimizing exposure to blue light, and incorporating natural light into our mornings can dramatically improve the quality of our sleep.

As we prioritize creating a sanctuary for rest, we empower ourselves to enhance not only our sleep patterns but also our health and productivity during our waking hours. Let the gentle glow of your space guide you to a rejuvenating night’s sleep and transform your bedroom into a tranquil haven.