How Bedroom Light Affects Your Sleep
Light before bed suppresses melatonin and can delay your body clock. Use dim, warm light in the evening, keep screens away, and block light at night. Blackout blinds with side channels are the most effective fix for street and dawn light.
Key points
- The research. In a laboratory study, ordinary room light before bedtime suppressed melatonin onset and shortened its duration compared with dim light.
- What to do. Dim and warm the room in the last hour, use bedside lamps rather than bright overhead lights and put away bright screens.
- At night. Block external light with blackout blinds; use a very dim amber night light for safe movement.
The research
In a laboratory study, ordinary room light before bedtime suppressed melatonin onset and shortened its duration compared with dim light. In another, reading on a light-emitting e-reader before bed delayed melatonin and left people less alert next morning.
What to do
Dim and warm the room in the last hour, use bedside lamps rather than bright overhead lights and put away bright screens.
At night
Block external light with blackout blinds; use a very dim amber night light for safe movement.
Frequently asked questions
What colour temperature is best?
Warm light at about 2700 K or lower in the evening.
Do I need to avoid all light?
Only bright light close to bedtime; a low light for safety is fine.
Sources
- Gooley JJ, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab 2011;96(3):E463–E472. PubMed
- Chang AM, et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS 2015;112(4):1232–1237. PubMed
Links go to PubMed searches for the paper title or to the official guideline or regulator page. Standards and regulations are revised, so check the current edition before relying on them. Mattress and pillow research is limited; treat findings as a starting point.
Keep reading
Bedroom Environment for Sleep: Light, Temperature, Noise and Layout
The evidence on light, temperature, noise and layout, and how to build a bedroom that supports sleep.
Read more →BedroomHow to Choose Curtains and Blinds for Sleep
Blackout fabric, side channels, mounting and safe cords for bedroom window coverings.
Read more →Sleep healthHow to Build a Better Bedtime Routine
A simple 30-minute wind-down routine built on light, screens, temperature and relaxation, with the research behind it.
Read more →Bedroom Light Selection
Plan bedroom lighting by room size and how you use it: lumens, kelvin, dimming, bedside lamps, night lights and blackout.
Open →This article is general information, not medical advice. If you have persistent pain or sleep problems, please speak to a doctor.
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