What people might not realize when it comes to sleep is that lights can play a huge role in it! Our sleep cycles can be dictated by light – the sun in the mornings is a great example of this.
But when it comes to LED lights, a relaxing color surrounding us can help us to get ready for sleep, whereas the wrong lights can have the opposite effects (hence they say not to watch TV in bed!).
The best color LED light to help you sleep is red. Its low color temperature, which is much lower than usual sunlight, can prepare us for a great night of shut eye.
Conversely, blue light is the worst – which is the majority LED color in our smartphones, tablets and televisions.
But there’s a lot more to take note of here, so we’ve written this handy guide to help describe everything you need to know.
So, if you’re intrigued, read on and learn more!
How Does Light Affect Sleep?
As we mentioned earlier, what many people may be unaware of is how much light can play a huge role in our sleep cycle.
Research has suggested that being surrounded by blue light, or being directly exposed to it through things such as our smartphones, laptops and televisions can reduce our levels of melatonin.
This is because it can suppress how our bodies produce the chemical, and it is this chemical that naturally is produced to help regulate our sleep patterns.
On the flip side of this, being exposed directly to red light or being surrounded by it can actually help produce this chemical.
In fact, some research suggests that not only can red light help to produce melatonin, it can actually increase its production. As a result of this, we can begin to feel more drowsy, more comfortable and far more relaxed.
As you can imagine, these feelings can then translate into our bedrooms and this can help us drift off to sleep much more easily.
What Can I Do?
There are a variety of stores that sell red lights that produce red light waves which mimic the setting sun, and help us to feel drowsiness and improve our comfort levels (see also ‘How To Make A Futon More Comfortable‘).
If you are someone that struggles to drift off to sleep at night, then you should consider doing the following:
Purchase The Light
The first thing you should do is take a look online or look at some stores that sell electronics, lights or even at a bed store to source this light.
There will be many different versions, but perhaps one of the best and most useful types of this light will be the ones that can be dimmed and controlled via Bluetooth or other devices.
This will mean that if you are in bed and the feeling of sleep comes over you, you can easily switch off the light and drift off to sleep.
The best place the light can go is the place where you sleep, and for the majority of you reading this, this will be your bedroom.
However, it is not uncommon for some people to have jobs that demand they sleep in new places all the time, such as hotels or even in a truck.
Once you have determined where your light will go, you will work out what type of light you should purchase. After you have done this, you will need to move your thinking onto our next point.
Planning And Routines
Our bodies adapt to routine, and while it might take a while to get used to a specific routine, it will help you immensely over time.
Consider setting yourself to going to bed at the same time every night, and instead of exposing yourself to blue lights through television and your smartphone before bed, consider something else.
You could read a book with your calming red light in the background until you are tired and comfortable enough to settle down for sleep.
Remember, sticking to a routine needs to carry over into the morning too, so ensure you set an alarm in the morning at the same time every day.
Workout, Diet, And Relax
It’s critical that you are getting a good amount of exercise and eating well. This will help you burn excess energy and feel tired enough at night time to fall asleep naturally.
This routine along with your red light will allow you to calmly and much more easily drift away to sleep and waking up refreshed in the morning.
It’s also important to remember to relax and set time to do so. We live in very busy times with our work and other commitments, so allowing some time to relax perhaps in the bathtub can really help.
In fact, having a relaxing bath after a workout and then settling into bed with a red light in the background is one of the best ways you can fully calm your mind and your body – so you should be able to sleep easily.
Can I Sleep With The Light On?
Red light therapy has been shown to help people drift off naturally to sleep, and sometimes you may leave the light on. There’s nothing necessarily wrong with this, but over time it might play a role in your melatonin production.
This is because exposure to light after dark can play a role over time, regardless if it is red or not. Consider setting a timer if possible to switch off during the night or get used to switching the light off before you sleep.
The Bottom Line
A red color LED is the best light you can use to help you sleep but you must ensure you are also limiting your blue light exposure and sticking to a routine.
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