Bedroom Colorscapes for Better Sleep
Creating an ideal sleep environment is key to helping cultivate a better night’s sleep. Your sleep environment consists of the bed you sleep in (including what’s on it) and the light, sounds, temperature, and distractions in your bedroom. Think of your sleep environment as your custom set up to support sleep.
Light’s role in promoting sleep
Whether you realize it or not, the light (or lack thereof) around you in the morning, daytime and night directly impacts your sleep.
Light plays a significant role in regulating your circadian rhythm, or sleep pattern. One study showed a significant effect of light on sleep onset. It found light stimulation activated the parasympathetic nervous system, quickly inducing sleep.
Setting the tone for your ideal rest depends on the time of day, as well as your personal preferences. With the help of light and color, you can create a sleepscape that’s right for you. Let’s dig in to using light to create an environment that promotes sleep.
Light and color throughout the day
Light is a powerful signal that helps support your body’s sleep-wake cycle. Each morning, your brain is waiting for the cue that it’s time to wake up and get moving, like a sunrise alarm. Similarly, experts say exposure to bright light (ideally sunlight) throughout the day helps regulate the body’s internal clock. Your brain also recognizes light patterns–for instance, at bedtime, certain light colors and lower light intensity can prompt the brain that it’s time to wind down.
Making use of light and color is an effective and gentle way to support building a natural sleep pattern that works for you.
Here’s what light and color settings sleep experts recommend for the stages of your sleep-wake cycle.
Set the tone for winding down
Creating a light environment for your evening wind down can help cue mind and body that it’s time for sleep. There are a few considerations when determining what light and color to use while unwinding.
The key to a bedtime environment that promotes sleep is to ensure you feel safe and comfortable in your surroundings. Once your bedroom is sufficiently cozy, adding in light and color settings can signal the transition from waking to sleep. Be mindful that the color and source of light you’re exposed to before bed may affect sleep quality.
Artificial bright or blue light can impact your circadian rhythm and throw off your sleep schedule. A Harvard study looked at the effects of blue light and green light before bed. Researchers found blue light suppresses melatonin for about twice as long as green. If you experience difficulty falling asleep, and normally wind down by scrolling on your phone or watching a show, keep in mind that the blue light emitted from these screens could be at play here.
One study showed a 30 minute red light therapy session improved sleep quality and boosted melatonin levels compared to those who didn’t get red light therapy. Another study showed personal choice in color light therapy was successful in sleep support, as well. In the 2017 study, authors found that the subjects exposed to their preferred color fell asleep quicker than white or random color therapies.
Experimenting with your light exposure before bed can be beneficial in setting yourself up for sleep success. Your Restore supports your bedtime routine with customizable light pairings for every step of your routine, so you can find what works for you.
Support deep rest at night
While some light and colors can support sleep onset, experts recommend complete darkness while you sleep.
Essentially, let your mind and body wind down with lights and colors that make your feel ready to rest. Then, when you’re ready to sleep, go dark (though a dim nightlight in the room can be okay). Lack of light during sleep helps keep you snoozing until morning by avoiding stimulation during your sleep cycle.
Experts note that even if you prefer to fall asleep with the lights on, light in your sleep environment can interfere with different stages of your sleep cycle, such as REM sleep. The best way to support deep rest at night is to allow for complete darkness during your hours of shuteye.
Wake up mind and body
Light in the morning helps set the tone for your wake up and the day ahead. The first hour you’re awake your brain depends on light exposure and re-enforce the feeling of wakefulness. Opting for a sunrise alarm is a seamless way to wake up gently, while exposing your eyes to a dose of energizing light.
Gently waking up with a light that mimics the sunrise signals to your brain that it’s time to wake up. Your internal clock is most sensitive to light about two hours before sleep through one hour after waking up. Experts call this the “sensitive” period. Intuitively, the earlier you are exposed to light in the morning, the earlier your body will feel sleepy at night.
Better sleep with light and color
Setting yourself up for better sleep isn’t easy. It may take some time to find what works for you. Keep in mind that where you are in your sleep-wake cycle determines how much and what hue of light best supports sleep. Building a colorscape for your sleep environment is truly personal. Above all, make use of lights and colors you enjoy. Restore allows you to personalize your routine with light and color so you can experiment until you find your ideal settings. Set the tone for your wind down, rest and wake up and see how you feel.