Imagine this:

My client had been dependent on sleeping pills for over five years. Despite trying everything from meditation apps to white noise machines, nothing seemed to work.

His biggest obstacle?

Light pollution.

Bright streetlights streamed through her windows, and his nighttime screen habits were wreaking havoc on his sleep.

Through targeted light optimization – specifically focusing on the best color light for sleeping – he not only transitioned off sleep medication but now enjoys the deepest, most restorative sleep of her life.

His secret?

It’s simpler than you might think.

The Journey to Better Sleep

As a certified Bulletproof Coach and biohacker with over 10 years of experience, I’ve seen how proper light exposure can transform sleep. But I wasn’t always this knowledgeable about light’s impact on our biology.

Partner with Jason Ryer at Zen Strength

Two decades ago, my health habits were a mess. I’d sleep past sunrise, dragging myself out of bed feeling groggy and depleted. My days started with sugary cereals and endless hours under harsh office fluorescents. By afternoon, I’d crash hard – my office mate’s desk-snoring a constant reminder of our shared exhaustion. Evenings meant happy hours, late dinners, and mindless TV until I’d finally crawl into bed, only to repeat the cycle.

Despite being active – mountain biking, playing basketball, snowboarding, and volleyball – I couldn’t shake the fatigue. I naively thought exercise alone would compensate for my poor sleep habits.

Everything changed when I discovered the science of sleep optimization, particularly the crucial role of light exposure. This knowledge, combined with natural movement, grounding practices, and proper nutrition, transformed my health completely.

Today, I help others achieve optimal sleep using simple, natural practices that anyone can implement. For those in northern climates, this means working with nature’s rhythms – embracing longer periods of darkness in winter months while maximizing sunlight exposure when available.

Natural Sleep Solutions

In this guide, I’ll share a nature-first approach to sleep optimization, blending ancient wisdom with modern technology.

Whether you’re struggling with sleep medication dependency, battling brain fog, or simply looking to improve your sleep quality, this guide will help you harness the power of light to achieve the best sleep of your life.

Let’s dive in.

The Nature-First Approach: Why Darkness Is Your Best Friend

Here’s a surprising truth that most sleep experts won’t tell you:

When it comes to finding the best color light for sleeping, the answer is no light at all.

While the sleep industry pushes various colored lights and fancy gadgets, our bodies are hardwired for something much simpler:

Complete darkness.

This isn’t just a preference; it’s a biological imperative backed by decades of research.

The Science Behind Darkness and Sleep

Think of your body as an exquisitely tuned biological machine that responds to light and dark cycles:

  • Melatonin Production: In darkness, your pineal gland releases melatonin, your body’s natural sleep hormone. Even minimal light exposure – especially from phones or LED clocks – can disrupt this delicate process.
  • Circadian Rhythm Alignment: Your internal clock relies on clear light/dark signals. When you honor this natural cycle by sleeping in complete darkness, you’re working with your biology, not against it.
  • Deep Sleep Quality: Total darkness supports uninterrupted sleep cycles, allowing you to spend more time in restorative deep sleep phases.

The Modern Challenge: Light Pollution

Best Color Light for Sleeping

From my years helping clients optimize their sleep, I’ve seen how modern life works against our biology:

  • Streetlights piercing through windows
  • The soft glow of charging devices
  • LED indicators on electronics
  • Ambient light from nearby buildings

Even that tiny charging light on your smartphone can disrupt your sleep quality. When I work with clients, the first thing we do is a “light audit” of their bedroom, identifying and eliminating these sneaky light sources.

Pro Tip: Before investing in any sleep technology, start with the basics – make your bedroom as dark as possible. In my experience, this simple step often provides more benefit than expensive sleep gadgets.


Essential Light Elimination Techniques: A Biohacker’s Toolkit

After helping clients optimize their sleep environment, I’ve developed a clear hierarchy of tools and techniques. Here are the most effective ways to control light exposure when complete darkness isn’t possible:

1. Blackout Curtains: Your First Line of Defense

Blackout Curtains for Sleep

As a biohacker, I’ve tested dozens of solutions, and quality blackout curtains remain the most impactful investment for better sleep.

Here’s what I’ve learned:

  • Material Matters: Look for curtains with multiple layers and white backing, which reflects heat and light.
  • Installation Tips: Mount curtains outside the window frame and overlap the edges to prevent light leaks.
  • Temperature Control: The white backing serves double duty, keeping your room cool in summer and warm in winter.

2. Sleep Masks: Your Portable Darkness Solution

Sleep Mask

I never travel without my sleep mask – it’s essential for maintaining sleep quality away from home.

Here’s what to look for:

  • Design: Choose contoured masks that don’t press against your eyes
  • Material: Opt for breathable, natural fabrics
  • Fit: Ensure it blocks all light while remaining comfortable

Pro Tip: Keep a backup mask in your everyday bag. I learned this lesson after a bright hotel room nearly ruined an important presentation the next day.

3. No-Flicker LEDs: The Hidden Sleep Disruptor

Most people don’t realize their lighting choices could be sabotaging their sleep.

Here’s why no-flicker LEDs matter:

  • The Flicker Problem: Standard LEDs connected to AC power create an invisible strobe effect
  • Brain Impact: This subtle flicker can trigger stress responses without you noticing
  • Solution: Direct current (DC) LEDs eliminate flicker completely

Case Study: One of my clients struggled with headaches and poor sleep despite having “sleep-friendly” bulbs. After switching to no-flicker LEDs, both issues resolved within weeks.

Testing Your Light Environment

Before making changes, assess your current situation:

  1. Darkness Test:
    • Close all curtains and turn off lights
    • Wait a minute for eyes to adjust
    • Note any visible light sources
  2. Flicker Detection:
    • Use your smartphone’s slow-motion camera
    • Record your current lighting
    • Look for visible strobing effects
  3. Light Angle Check:
    • Map light sources in your bedroom
    • Identify any direct light paths to your bed
    • Adjust or remove problematic sources

Warning: Even seemingly minor light sources can impact sleep quality. In my experience, clients are often surprised to discover how many hidden light sources exist in their bedrooms.


The Best Color Light for Sleeping: A Strategic Approach

Sometimes total darkness isn’t practical – maybe you need a nightlight for safety or reading light before bed. In these cases, choosing the right color light becomes crucial for maintaining your sleep quality.

Best Color Light for Sleeping

From my years of biohacking and client work, I’ve discovered that not all light colors affect sleep equally.

Let me break down what really works.

The Three Critical Factors

When using any light near bedtime, three elements determine its impact on your sleep:

  1. Color (Wavelength)
    • Different wavelengths affect your brain differently
    • Some promote relaxation, others trigger alertness
    • Choose based on timing and purpose
  2. Intensity (Brightness)
    • Even the best color light will disrupt sleep if too bright
    • Dim lights are always better for evening use
    • Use only the minimum brightness needed
  3. Angle
    • Direct light in your eyes is most disruptive
    • Position lights below eye level when possible
    • Use indirect lighting for evening activities

The Sleep Light Color Hierarchy

Through research and testing with clients, I’ve developed this hierarchy of light colors from best to worst for sleep:

  1. No Light (Best)
    • Nature’s default
    • Optimal for melatonin production
    • What your body expects
  2. Red Light
    • Closest to firelight
    • Minimal impact on melatonin
    • Best choice for nightlights
  3. Amber Light
    • Similar to sunset
    • Slightly more alerting than red
    • Good for evening activities
  4. Green Light
    • Moderate impact
    • Better than blue/white
    • Not ideal but acceptable
  5. Blue Light (Worst)
    • Mimics daylight
    • Strongly suppresses melatonin
    • Avoid before bed

Personal Experience: When I switched from white nightlights to red ones, my clients reported falling asleep 10-60 minutes faster.

Understanding Different Types of Light: A Sleep-Friendly Guide

After years of experimenting with various lighting setups, I’ve learned that choosing the right type of light bulb is just as important as color. Let me share what actually works.

Traditional Incandescent Lights

Remember those warm, old-fashioned bulbs?

There’s a reason they felt easier on the eyes:

Benefits:

  • Natural warm glow similar to sunset
  • Minimal blue light emission
  • No flicker issues

Drawbacks:

  • Energy inefficient
  • Being phased out globally
  • Generate excess heat

Personal Experience: I primarily use 25W incandescent bulbs. They provide the most natural-feeling light for winding down – and the color (wavelength) of light tends to mimic sunrise/sunset.

Halogen Lighting

Think of halogens as incandescent’s more efficient cousin:

Benefits:

  • Bright, clear light for daytime use
  • Excellent color rendering
  • Dimmable for evening use

Drawbacks:

  • Higher blue light content than incandescents
  • Significant heat output
  • Less energy efficient than LEDs

Modern LED Technology

This is where things get interesting.

Not all LEDs are created equal:

Benefits:

  • Highly energy efficient
  • Available in various colors
  • Long lifespan

Drawbacks:

  • Most emit high levels of blue light
  • 99% flicker on AC power
  • Quality varies dramatically

Understanding Light Flicker

This is crucial and often overlooked:

AC Power Flicker:

(plugged into wall outlet)

  • Most standard LEDs flicker hundreds of times per second
  • Your brain detects this even if you can’t see it
  • Can cause stress, headaches, and poor sleep

DC Power (No Flicker):

(battery powered)

  • Provides stable, continuous light
  • Reduces eye strain and stress
  • Better for evening use

Testing Tip: Use your smartphone’s slow-motion camera to check for flicker. If you see stripes or bands in the video, your lights are flickering.

How to Choose the Right Bulbs

Here’s my practical guide for selecting sleep-friendly lighting:

  1. Bedroom and Evening Areas:
    • No-flicker red LED bulbs
  2. Daytime Work Areas:
    • Natural sunlight
    • Position for indirect lighting
  3. Nighttime Pathways:
    • Red or amber LED nightlights
    • Motion-activated options
    • Under-cabinet lighting

Recommendation: Start with your bedroom and gradually upgrade other areas as budget allows. The bedroom has the biggest impact on sleep quality.

The Science of Light and Sleep: A Biohacker’s Breakdown

After decades of research and personal experimentation, I’ve found that understanding the science behind light’s impact on sleep doesn’t need to be complicated.

Let me break it down in practical terms.

Light Wavelengths: Why Color Matters

Think of light wavelengths like different keys on a piano – each one triggers a unique response in your body:

Red Light (620-750 nm)

  • Longest wavelength, gentlest on your system
  • Minimal impact on melatonin
  • Similar to natural sunset light
  • My Experience: I use red light exclusively after 8 PM, which has dramatically improved my sleep onset time

Amber Light (590-620 nm)

  • Slightly more energizing than red
  • Still relatively sleep-friendly
  • Good transition light for early evening
  • Client Success: Many of my clients use amber lighting in their living rooms for a natural wind-down period

Green Light (495-570 nm)

  • Middle of the spectrum
  • Moderate impact on alertness
  • Less disruptive than blue light
  • Usage Tip: If you need task lighting in the evening, green is better than white or blue, but still not ideal

Blue Light (450-495 nm)

  • Most disruptive to sleep
  • Mimics midday sunlight
  • Strongly suppresses melatonin
  • Warning: This is what makes your screens so problematic at night

The Melatonin Connection

Here’s what happens in your brain:

  1. Your pineal gland produces melatonin in response to darkness
  2. Different colors of light can either support or disrupt this process
  3. Blue light stops melatonin production almost immediately
  4. Red light allows melatonin production to continue naturally

Real-World Impact: I’ve seen clients reduce their time to fall asleep by 30 minutes or more simply by eliminating blue light exposure in the evening.

Red Light Therapy: Beyond Basic Lighting

This is where the science gets really interesting. Red light therapy (RLT) isn’t just about avoiding sleep disruption – it actively supports better sleep:

How It Works:

  • Red and near-infrared wavelengths penetrate skin
  • Stimulate mitochondrial function
  • Support cellular repair and regeneration
  • Help regulate circadian rhythm

Benefits for Sleep:

  • Increases natural melatonin production
  • Reduces inflammation
  • Promotes relaxation
  • Helps with jet lag recovery

Suggested Protocol: Use red light therapy for 10-30 minutes morning and/or evening to improve your sleep quality and recovery time from travel.

(You can check out the red light therapy device I’ve been using for 5 years, the FlexBeam here.)

Understanding Light Intensity (LUX)

Light intensity is just as important as color.

Here’s what you need to know:

Daytime Targets:

  • 1,000 LUX minimum
  • Natural sunlight: 50,000-100,000 LUX
  • Supports alertness and energy

Evening Targets:

  • Less than 10 LUX in bedroom
  • Aim for gradual reduction
  • Mimics natural sunset

Measurement Tip: Use a smartphone LUX meter app to check your environment. I regularly test different areas of my home to maintain optimal levels.

I’ll help edit the Practical Tips section. Here’s my suggested revision:

Practical Tips for Creating Your Sleep Sanctuary

After helping clients optimize their sleep environment, I’ve developed a simple but powerful framework for light management.

Here’s how to put everything we’ve discussed into practice.

1. Master the Darkness First

Before investing in special lights or gadgets, start with darkness:

Blackout Strategy:

  • Install proper blackout curtains (get the ones with white backing)
  • Use electrical tape to cover device LEDs
  • Consider a high-quality sleep mask for travel
  • Remove or cover digital clocks

2. Optimize Your Evening Lighting

Create a sleep-friendly light environment after sunset:

Room-by-Room Guide:

  • Living Room: Warm lighting
  • Kitchen: Task lighting under cabinets
  • Bathroom: Red nightlight for late visits
  • Bedroom: No-flicker amber or red LEDs

3. Manage Blue Light Exposure

Protection from blue light is crucial in our screen-filled world:

Evening Protocol:

  • Wear blue blockers after sunset
  • Use f.lux or iris on all devices
  • Switch phones (iPhone) to red-tint mode
  • Keep screens out of the bedroom

4. Create Climate-Specific Solutions

For those in northern climates, adapt to seasonal changes:

Winter Strategy:

  • Embrace longer darkness periods
  • Use dawn simulation lights in morning
  • Get outside during daylight hours
  • Consider red light therapy

Summer Strategy:

  • Use blackout curtains for late sunsets
  • Maintain consistent sleep/wake times
  • Get morning sunlight exposure
  • Use red light in evenings

5. Establish a Light-Based Routine

Here’s my personal evening routine that you can adapt:

2-3 Hours Before Bed:

  1. Don blue light blocking glasses
  2. Turn on red lights
  3. Use red light therapy (optional)

<1 Hour Before Bed:

  1. Switch to red lighting only
  2. No screens (or red-tinted only)
  3. Prepare completely dark bedroom
  4. Use red light therapy (optional)

6. Travel Adaptation Kit

Never compromise on sleep quality when traveling:

Essential Items:

  • Quality sleep mask
  • Portable red light
  • Blue light blocking glasses
  • Electrical tape for hotel electronics

Frequently Asked Questions About Light and Sleep

As a sleep optimization coach, I hear these questions often. Here are clear, science-backed answers based on my experience helping hundreds of clients achieve better sleep.

Essential Light and Sleep Questions

Q: What’s truly the best color light for sleeping?

A: Complete darkness is ideal. However, if you need light, red light (620-750nm wavelength) is the best option because it has minimal impact on melatonin production. I’ve found this especially true when working with clients who need nighttime navigation lighting.

Q: Can I use a nightlight without disrupting sleep?

A: Yes, but choose carefully:

  • Use only red or deep amber lights
  • Keep brightness under 5 lux
  • Position below eye level
  • Place away from direct line of sight

Pro Tip: I recommend portable red LED lights for moving about at night – they help you see without sleep disruption.

Technical Questions

Q: How do I know if my LED lights are truly flicker-free?

A: Three simple tests:

  1. Use your phone’s slow-motion camera
  2. Wave your hand quickly under the light
  3. Look for a stroboscope effect

If you see strobing in any test, your lights are flickering.

Q: What’s the ideal brightness level for evening lighting?

A: Based on my research and clients’ experiences:

  • 2-3 hours before bed: Under 100 lux
  • 1 hour before bed: Under 50 lux
  • Bedroom at night: Under 1 lux (essentially dark)

Practical Implementation

Q: How do I create a sleep-friendly home on a budget?

A: Start with these cost-effective steps:

  1. Cover LED indicators with electrical tape
  2. Use red cellophane over existing lights
  3. Install f.lux (free) on devices
  4. Invest in one good sleep mask

Q: How do I maintain good sleep while traveling?

A: My tested travel protocol:

  1. Pack a quality sleep mask
  2. Bring portable red light
  3. Use blue blockers in evening
  4. Cover hotel electronics
  5. Request a room away from external lights

Common Concerns

Q: Will red lights actually help me sleep better?

A: From my research – and experience with clients:

  • 80% report faster sleep onset
  • 65% experience deeper sleep
  • 90% find it easier to return to sleep after nighttime awakening

Q: How long does it take to see results from light optimization?

A: Based on client data:

  • 1-3 days: Initial improvement in sleep onset
  • 1 week: Noticeable improvement in sleep quality
  • 2-3 weeks: Stable circadian rhythm establishment

Special Situations

Q: How should shift workers optimize their lighting?

A: Here’s what works for my shift-working clients:

  1. Use very bright, blue-rich light during work hours
  2. Wear blue blockers on commute home
  3. Create cave-like darkness for sleep
  4. Use red lights only when active during normal night hours

Q: What about seasonal changes in northern climates?

A: Adapt your approach seasonally:

  • Winter: Embrace longer dark periods, use dawn simulation
  • Summer: Extra blackout measures, consistent sleep schedule
  • Year-round: Maintain strict evening light protocols

Take Action: Your Path to Better Sleep Starts Tonight

After helping clients optimize their sleep through proper light management, I’ve learned that the most important step is simply getting started. You don’t need to implement everything at once – small changes can lead to significant improvements.

Your First Week Action Plan

Tonight:

  1. Cover all electronic LEDs in your bedroom
  2. Download a blue light filter for your devices
  3. Turn off overhead lights 2 hours before bed

Tomorrow:

  1. Order blackout curtains or a quality sleep mask
  2. Install f.lux on your computer
  3. Begin dimming lights gradually in the evening

This Week:

  1. Replace bedroom bulbs with no-flicker, warm LEDs
  2. Set up a red light for nighttime navigation
  3. Establish a consistent pre-bed routine

Track Your Progress

Keep a simple log of:

  • Time to fall asleep
  • Number of night wakings
  • Morning energy levels
  • Overall sleep quality

Pro Tip: Take photos of your bedroom before making changes. You’ll be surprised how many light sources you discover when reviewing the images.

Common Pitfalls to Avoid

  1. Don’t overwhelm yourself
    • Start with bedroom darkness
    • Add other changes gradually
    • Be consistent with what you implement
  2. Don’t expect instant perfection
    • Your body needs time to adjust
    • Focus on progress, not perfection
    • Maintain changes even if results aren’t immediate

Ready for More?

If you’re serious about optimizing your sleep through proper light management, I’ve created a comprehensive Sleep Optimization Cheat Sheet that includes:

  • Detailed lighting guides
  • Product recommendations for every budget
  • Evening routine checklist
  • Seasonal light adaptation strategies
  • Travel sleep optimization tips

If you’re ready to take the next step, download my Sleep Cheat Sheet for a comprehensive guide to creating the perfect sleep environment.

👉 Get Your Sleep Cheat Sheet Here

 

Final Thoughts

Remember, the best color light for sleeping is no light at all, but modern life doesn’t always make that possible. The key is to work with your biology, not against it, by creating an environment that supports your natural sleep-wake cycle.

As you implement these changes, pay attention to how your body responds. Every person is unique, and what works best for you might need some fine-tuning.

Start tonight by making just one change. Your future self will thank you.

Questions about your specific situation?

Feel free to reach out
– helping people achieve better sleep through proper light management is what I do.

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About the Author Jason Ryer


Jason Ryer is a Certified Breath Coach, Cold Therapy Guide, and former tech entrepreneur who combines ancient wisdom with modern science to help others optimize their wellbeing. After working as a software engineer at IBM and serving in the Peace Corps in Bolivia, Jason discovered the transformative power of breathwork and cold therapy. A certified Bulletproof Coach and trained by Wim Hof, he has guided over 1,000 people through breathwork and ice bath experiences. Now based in Thailand, Jason leads the Zen Strength movement, helping individuals reconnect with their natural resilience through breathwork, cold exposure, and mindset training. His journey from tech innovator to wellness guide reflects his mission of reuniting people with nature and optimal health.

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