Summarize
- Natural and artificial light have a significant impact on sleep-wake rhythms
- LED lights can improve sleep with the right settings and colour temperatures
- In the evening, warm-coloured LED lights help you relax and fall asleep
- In the morning, cool-coloured LED lights boost alertness and energy
- Lighting is only one part of improving sleep, the whole is important
Looking for a solution to fatigue and sleep problems? Researchers are at least working intensively on the subject, and it is a topical issue. The amount of natural light has an impact on the body’s alertness, but the amount and type of artificial lighting also affects the sleep-wake rhythm. LED lights, or light emitting diodes, are a versatile type of lighting that, when used correctly, have been shown to have benefits for sleep-wake cycles.
In this blog post, I highlight some interesting details from a few online articles based on scientific research. The articles discuss how the right type of lighting can improve sleep, and how adequate lighting can increase alertness in the morning. We cover the topic from the colour temperature of lights to the timing of when lights are used. So if you’re ready to learn how to create the perfect lighting environment for a good night’s sleep, read on! I hope you will gain new perspectives on the possibilities and uses that LED lights can have. I am not claiming that lighting alone has curative or disease-causing effects, we are not health professionals and LedStore as a company does not provide medical lighting.
Led lights as a technology
Led lights, or light emitting diodes, are an energy-efficient type of lighting that has gained popularity in recent years thanks to its numerous advantages. Unlike traditional light bulbs, which produce light by heating the filament, LED lights produce light by the movement of electrons in a semiconductor material. This makes them much more energy efficient and also allows them to last much longer, with some LED lights lasting 80 000 hours. If you are interested in LED as a technology, check out my article, for example: Led lights are the best technology for home lighting.
Led lights and sleep quality
One of the most common problems that many people face today is poor sleep quality. The reasons for poor sleep quality have been attributed to the fast pace and demands of modern life, but the effects of abundant artificial light have also been studied. For example, long-term use of blue light wavelength emitting displays and devices has been the subject of research and may contribute to sleep. Sleep-related problems affect productivity and quality of life, and can also have long-term negative health effects. Therefore, the most important recommendation would seem to be to sleep in complete darkness. For example, under the leadership of Matthew Walker, who has made a name for himself around the world, sleep has become an important topic. The domestic Duodecim Health Library also covers sleep-wake cycle disorders and their treatment. And on the other hand, although the effects of blue light on melatonin production have been proven, the hormone’s production is restored soon after exposure to light, in about 15 minutes. As sleep is a complex issue, it’s always a good idea to consult a health professional if you need treatment.
The good news is that, among other things, the right lighting environment before falling asleep can improve sleep (online sources at the end of the article). Research suggests that, for example, the right colour temperature of LED lights can help regulate our circadian rhythms, making it easier to fall asleep and wake up. With the right LED lighting settings, it is possible to create a lighting environment that supports our overall well-being. So if you want to improve your sleep, switching to LED lights could be one way. For waking up at night and going to the toilet, for example, it’s also a good idea to be prepared with lights that are as warm and dim as possible to make it easier to catch up on sleep. Other things you can do during the sleep phase itself (when the lights are off) are to have the right room temperature, humidity, a suitable level of calm, no dust, and a bed and pillow that suit you. So sleep is a holistic thing.
The effect of light on circadian rhythms
Circadian rhythm is an internal biological process that regulates our sleep-wake cycle and many other physiological functions. These rhythms are closely linked to the natural light-dark cycle of the environment. The human body has a built-in “biological clock” in the hypothalamus that regulates our light- and dark-sensitive functions. The hypothalamus releases melatonin, a hormone that makes us feel sleepy when it’s dark, and stops releasing it when it’s light, making us feel more alert.
Light is the main signal that regulates our circadian rhythm. The type and timing of light exposure can have a significant impact on our sleep patterns and overall health. LED lights can mimic natural light and can be adjusted to weight different wavelengths, just as natural sunlight does throughout the day. By weighting the different wavelengths in a luminaire, you get colour temperatures, and by influencing the luminous efficacy of the luminaire by dimming or brightening the light, you get either a lot or a little light. By combining these features, artificial lighting can help regulate circadian rhythms and improve sleep. We have written more on this topic in the following article: the effects of LED lights on circadian rhythms.
Comparison of different colour temperatures of LED lights
The colour temperature of LED lights is the temperature of the light, measured in Kelvin (K). The colour temperature of a light source emitting white light can vary from warm (low Kelvin) to cold (high Kelvin). Kelvins alone do not affect how light looks, there are other factors, but Kelvins are used to determine the colour temperature of white light.
The very warm light, which is between 2200K and 2700K, has a yellowish-orange tint and is reminiscent of the so called “orange light”. the light produced by soft tone lamps or traditional incandescent bulbs. This means that warm light can often be used in living rooms, bedrooms and other spaces where a particularly relaxing atmosphere is desired. Back in the days of incandescent light bulbs, the most common Kelvin level in homes was a warm 2800-3000 Kelvin. On the other hand, the cool cool light, which is between 5000K and 6500K, has a bluish-white tint and resembles daylight. The cool light shade can be used in workspaces, bathrooms, offices and commercial premises where a particularly bright and energising atmosphere is desired. Bright light bulbs also emit this kind of cold-toned light. The amount of light in the room, i.e. readings, also has an important effect, i.e. cold light will not help alertness if there is not enough of it.
The most common colour temperatures of lights used for general home lighting are between 3000 and 4000 Kelvin.
They don’t have particularly strong alertness and wakefulness properties, but you can notice the differences in light tone if you lights different shades next to each other, and choosing between neutral and warmer shades is often a matter of taste. We have written about light colour temperatures from a home decor perspective in our popular article Light colour temperature and its selection in LED lighting.
Tips for using LED lights to improve sleep
There are several tips for using LED lights to improve sleep, here are a few:
- Use warm-coloured LED lights in the evening. LED lights, with a colour temperature of 2200K-2800K, emit a warm, yellowish-orange light, similar to traditional incandescent bulbs. This type of light can promote a sense of relaxation and calm, which makes it easier to fall asleep.
- Dim the lights in the evening. As the evening progresses, it’s a good idea to gradually dim the lights in your home to mimic the natural dimming of light at sunset. This tells your body that it’s time to start preparing for sleep.
- Use cool-coloured LED lights in the morning. LED lights, with a colour temperature range of 5000K-6500K, emit a cool, bluish-white light, similar to daylight. This type of light can promote a sense of alertness and energy, making it easier to wake up in the morning. What matters is the amount of light. General lighting can be at full brightness. Separate bright light devices add an extra boost to the amount of light.
- Avoid screens for at least an hour before bedtime. The blue light emitted by screens can inhibit melatonin production, making it harder to fall asleep. Try to avoid using screens for at least an hour before bedtime, and if you must use them, consider using blue light filters.
- Use LED lights with adjustable colour temperature. Some LED lights have the option to adjust the colour temperature, allowing you to switch between warm and cool light depending on the time of day. This can be a good option for people who want to optimise their lighting environment for both sleep and productivity.
By following these tips, you can create a lighting environment that contributes to healthy sleep and helps you wake up feeling refreshed. However, it should be remembered that sleep is a multifaceted entity, and lighting is only one aspect of it.
Further reading and online sources
Here are the sources of the article, which also provide a lot of information for further reading on the topic “Can LED lights improve sleep quality”:
- “Disorders of the sleep-wake cycle (sleep rhythm)” online article published in October 2022, on the Duodecim Health Library website.
- “The Impact of Light on Sleep” by the National Sleep Foundation, article published December 2022, on sleepfoundation.org. The sleep health content and data appearing on SleepFoundation.org undergo a rigorous vetting process prior to publication. Our team of medical and health writers submit their original work to our Medical Review Panel made up of physicians, psychiatrists, and other credentialed medical specialists.
- “LED Lights and Sleep: The Impact of Color Temperature” by SleepBetter.org. published in 2019, the site is a lighter blog about sleep and the colour temperature of light.
- “Recommendations for daytime, evening, and nighttime indoor light exposure to best support physiology, sleep, and wakefulness in healthy adults” Concensus view article, published in 2022, on PLOS.org, description: PLOS is a nonprofit, Open Access publisher empowering researchers to accelerate progress in science and medicine by leading a transformation in research communication.
- “Systematic review of light exposure impact on human circadian rhythm”, published in 2019, by a trio of Finnish researchers, read from Taylor & Francis Online, description: quality, peer-reviewed journal articles published under the Taylor & Francis and Routledge imprints
Our other articles on led lights and health
- Can Led lights cause cancer?
- Led lights reduce eye strain
- Do LED lights help with depression?
- The effects of LED lights on our circadian rhythm
- Use of LED lights in the treatment of seasonal affective disorder (SAD)
Led lighting expert
LedStore has been an expert in LED lighting and lighting design for homes and offices since 2010. We have our own product design, and we manufacture LedStore products with selected producers, so the products are technically top class. We focus on temperature-controlled and high colour rendering (CRI) lights for general and task lighting.
We do around 500 lighting designs for our clients’ sites, improving the usability and comfort of their spaces. Read more here or order a design. We offer a service of custom-made LED strip lights, i.e. for all home and office spaces, individual, made-to-measure LED strip lights in aluminium profile. Also installed.
We serve builders and renovators, from consumers to contractors, wholesalers and designers. Our store, where all our lights can be seen installed, is located in the well connected Koivuhaas area of Vantaa, Mesikukantie 16, 01300 Vantaa.
