The Best Color Light for Sleeping: A Biohacker's Simple Guide
After helping clients optimize their sleep environment, I've discovered a surprising truth:
When it comes to the best color light for sleeping, darkness reigns supreme.
But since modern life doesn't always make that possible, understanding light's impact on sleep becomes crucial.
Here's what my years of biohacking have revealed:
The Color Hierarchy for Sleep:
Complete Darkness (Best)
Triggers natural melatonin production
Supports deepest sleep cycles
What our ancestors evolved with
Red Light
Minimal impact on melatonin
Best choice for nighttime navigation
Wavelength: 620-750 nm
Amber Light
Similar to sunset
Good for evening transition
Slightly more alerting than red
Green Light
Moderate impact on sleep
Acceptable for brief exposure
Not ideal for bedroom
Blue Light (Worst)
Suppresses melatonin dramatically
Mimics daylight
Disrupts natural sleep cycles
Real Client Success Story:
One client had relied on sleeping pills for years.
His main issue?
Light pollution from streetlights and late-night screen use.
By implementing proper light management, he transitioned off sleep medication completely.
His secret weapon?
A combination of blackout curtains, red nightlights, and strategic light blocking.
Quick Wins You Can Try Tonight:
Cover all electronic LEDs in your bedroom
Switch to red/amber lighting 2 hours before bed
Position lights below eye level to minimize impact
Use blue light blocking glasses for evening screen time
The Science Behind Light and Sleep:
Your brain produces melatonin in response to darkness.
Even small amounts of light—especially blue wavelengths—can disrupt this process.
This is why a completely dark sleeping environment can improve:
Sleep quality
Morning energy
Time to fall asleep
Recovery and healing
For those wanting to dive deeper, read my comprehensive guide at jasonryer.com/best-color-light-for-sleeping/
👉 Read the full guide on my website
Also, when you click to read you can
get my Sleep Optimization Cheat Sheet:
Room-by-room lighting guides
Product recommendations
Evening routine checklist
Travel sleep strategies
Healthy regards,
Jason Ryer
Cold Therapy Expert
Certified Breath Coach