Even subtle changes in your bedroom lighting can disrupt rest—but choosing the best lighting for sleep can make a big difference. Bright or blue-heavy light before bed suppresses melatonin—making falling asleep harder—while the right kind of glow can naturally guide your body into rest mode. Here’s how to fix your lighting for better sleep:
1. Use Smart Bulbs to Shift Light Spectrum
If you want the best lighting for sleep, smart bulbs like the Philips Hue starter kit let you fine-tune color temperature to match your circadian rhythm, making them the one of the most tech savvy sleep lighting solutions out there. Research shows circadian lighting can help users feel more alert during the day and sleep better at night.
🔧 Tip: Schedule bulbs to shift to ~2000–3000 K red light one hour before bedtime.
👉 Try: Philips Hue Smart Bulbs (Starter Kit)
Learn how to design the perfect bedroom setup in How to Create the Perfect Sleep Environment.
2. Install Amber Nightlights for Middle-of-Night Trips
For anyone looking for an economical solution to creating the best lighting for sleep in their home, amber nightlights are a must-have. Amber nightlights offer nighttime visibility without interrupting melatonin production. They’re ideal for hallways, bathrooms, and bedside tables.
👉 Try: LOHAS LED Adjustable Brightness Night Light
Improve bedtime routines with our guide to Understanding Sleep Cycles.
3. Wake Naturally with Sunrise Alarm Clocks
On the flip side, light exposure in the morning can be used as a tool to reset your circadian rhythm and improve alertness. Sometimes, the best lighting for sleep might also mean the best lighting for waking up! A 2013 study in Sleep Medicine Reviews found that dawn simulation—like what you get with sunrise alarm clocks—can improve mood, energy levels, and cognitive performance, particularly in those with seasonal affective disorder or delayed sleep phase syndrome.[footnote]Giménez, M.C., et al. (2013)…[/footnote] This type of naturalistic light cue helps elevate cortisol and body temperature in a gentler way than harsh auditory alarms, which often startle you out of deep sleep.
Sunrise alarms gently wake you with gradually increasing light rather than a blaring alarm. Studies show dawn simulation improves alertness and mood in the morning.
Lumie Bodyclock Luxe 700FM: Features customizable sunrise/sunset timers and soothing sounds.
👉 Try: Lumie Bodyclock Luxe 700FM Sunrise Alarm Clock
Hatch Restore 3: Combines a sunrise alarm with calming audio, sleep routines, and customizable brightness.
👉 Try: Hatch Restore 3 Sunrise Alarm
4. Optional Add-On: Compact Amber Night Light
For a simpler bedside solution, try a blue-free LED nightlight like this one from Loftie.
👉 Try: Loftie Amber Night Light (Plug-In)
For a more natural approach to better rest, check out Natural Sleep Aids That Actually Work.
Why Lighting Affects Sleep
Exposure to room light before bedtime has been shown to suppress melatonin levels by over 85% compared to dim lighting conditions.[footnote] Gooley, J.J. et al. (2011). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. The Journal of Clinical Endocrinology & Metabolism, 96(3), E463–E472.[/footnote] This interference with your natural sleep hormone delays the onset of sleep and shifts your internal clock later—making it harder to fall asleep at your usual time.
This means that even your standard ceiling light could be working against your sleep schedule.
- Blue/white light delays melatonin production and shifts circadian rhythms.
- Red/orange light supports natural wind-down and sleep readiness.
- Smart lighting routines reinforce sleep schedule consistency over time.
- Sunrise alarms help trigger a natural cortisol rise and more pleasant wake-ups.
How to Set Up the Best Lighting for Sleep Success Tonight
- Replace overhead bulbs with Philips Hue smart bulbs.
- Set them to automatically shift warmer before bed.
- Use amber nightlights for nighttime visibility.
- Try a sunrise alarm to ease your body into morning wakefulness.
With just a few changes, you can achieve the best lighting for sleep and get your bedroom lighting working for your sleep instead of against it.
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