Infatuation Rules
Infatuation Rules
Photo: 김 대정
Blue. Blue is perhaps the best color for your bedroom. Not only is it more muted, but blue tones also tend to have more calming effects on the brain, as shown in a 2018 study of blue walls in a university residence hall.
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Read More »You may have heard that you should avoid bright lights before bed. While this is good advice, it turns out that some colors of light may disrupt your sleep more than others. Your body natural sleep-wake cycles are largely controlled by a hormone called melatonin. Specialized photoreceptors in your eyes send information back to your brain and influence your production of melatonin. According to a 2017 review of studies , research has found that these receptors are most sensitive to light with wavelengths around 450 to 480 nanometers (nm). To most people, this light appears blue. There’s still a limited amount of research looking at the effects of other light colors on our sleep cycles. However, there’s some evidence that warm colors may help lull you to sleep more quickly than cool colors. Let’s take a look at which colors have the potential to lull you to sleep the quickest and which might have you tossing and turning all night. Colors that may help you sleep Up until now, most studies examining the best types of lights to stimulate sleep have been performed on rodents. However, because rodents are nocturnal and color-blind, it’s hard to draw conclusions from these studies. Limited research of humans has suggested some evidence that red light may help stimulate sleep. There’s also some evidence that individual preference may also play a role. Since pink light is made up of a combination of red and purple light waves, it could also be beneficial — in theory. However, there’s no research backing the claim at this time. Red light It’s thought that colors close to red on the light spectrum might stimulate melatonin production. However, at this time, more research is needed to support this theory. A small study from 2012 examined the effect of 30 minutes of nighttime red light therapy in a group of 20 female basketball players. The researchers found that after 14 days, participants who received light therapy improved their sleep quality and melatonin levels significantly compared to participants not exposed to any light. One 2017 study on mice found that red light at an intensity of 10 lux or higher had the potential to induce sleep. The researchers noted that light under 10 lux had no effect. Individual differences Another 2017 study found evidence that individual taste may also play a role in determining which color light is best for inducing sleep. In the study, researchers ran two different experiments. In the first experiment, participants were exposed to white light, a random color, or their self-selected preferred color. The researchers observed that participants exposed to their preferred light color fell asleep significantly quicker. Color Time to fall asleep white 18.8 minutes random nonpreferred color 18.1 minutes preferred color 11.8 minutes In the second experiment, the researchers also included a group that was only exposed to darkness. Once again, the researchers found that the group exposed to their preferred color fell asleep significantly quicker than participants in the other groups. Color Time to fall asleep white 21.2 minutes darkness 21.1 minutes random nonpreferred color 16.8 minutes preferred color 12.3 minutes What color of light promotes the best sleep for babies and children Babies and children seem to also be negatively impacted before bed by blue and white lights. That’s why warmer colors are often recommended for night lights. A 2018 study examined the impact of two colors of light — whitish-blue and yellow — on the sleepiness levels of children and adults. The researchers found that children had greater melatonin suppression than adults in both cases, but their melatonin was even more suppressed when exposed to yellow light. Some people worry that exposing infants to bright lights at night while nursing could negatively impact their health. However, one 2016 study of 42 infants found that brief exposures (fewer than 15 minutes) didn’t have any negative impact on the babies’ health.
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Read More »Worst colors to light up a room for sleep It’s well-documented that exposure to blue light can negatively impact your sleep quality. Electronic screens, LED lights, and fluorescent lights can all contain blue light. One small older study from 1991 and one 2016 study on mice found evidence that green light could also negatively impact melatonin levels. The same 2016 study found that violet light could have a similar effect as blue light. However, there’s been no research on the effect of violet light in humans.
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