By now, you’ve probably heard that there are certain spectrums of light that aren’t good for your circadian rhythm and don’t lead to high quality sleep. But there are actually some spectrums of light, mainly red light, that can actually lead to a good night’s sleep.
Why are some spectrums of light bad for sleep?
There's a good reason why you’ve heard to avoid screens before bedtime, and it all has to do with blue light. Blue light can help regulate your circadian rhythm and promote alertness at the right time of day, mostly in the morning and afternoon.
Too much blue light exposure at night, however, can be harmful towards your circadian rhythm. Because melatonin is at its peak at night, the blue light can interrupt the brain’s natural melatonin production keeping you stimulated and alert
Because of this, it’s best to avoid screens or excessive blue light at night. Instead, turn towards dimmer lighting and certain colors of light, such as red light
Why is red light good for sleep?
Red light may be the solution for better sleep because it’s believed to help produce more melatonin, which can make you feel drowsy and ready for bed. Additionally, red light is on a lower spectrum, under 3000K, which one study found to suppress melatonin and core temperature less than blue and green light, which are 6500K or over
High quality sleep is essential for performing well throughout the day. Another Chinese study found that female basketball players who were given 30 minutes of red light therapy every day for two weeks saw a positive increase in sleep quality and endurance performance variables compared to the control group who received no therapy.
Overall, using red light in the evening is less harmful and better at inducing sleep as compared to blue light.
How can I use red light in my house?
Luckily, you don’t have to sit in front of a red lightbulb or create a red glow throughout your house to get the benefits of red light.
Brilli’s Wind Down and Get in Sync lighting collections contain a spectrum that’s mostly red light. The color itself, however, is not bright red, meaning you can still enjoy the color of normal, evening light.
The best way to use these bulbs is at least two hours before bedtime, so that your body has time to adjust and sync to the evening lighting and preparing it for bed. The spectrum of these bulbs also help create a soothing environment, which can reduce stress and allow your mind to relax and unwind.