How Using Red Light Bulbs after Sunset can Improve Your Sleep

How Using Red Light Bulbs after Sunset can Improve Your Sleep

As the sun sets, our bodies are designed to wind down with it. For thousands of years, our evenings were lit only by firelight and the moon. Today, however, we're surrounded by bright LED lights, televisions, phones, and computers that keep our brains thinking it's still daytime.

One of the simplest changes I've made in our home has been replacing our evening light bulbs with red light bulbs. It's a small swap that can make a big difference in creating an environment that supports healthy sleep.

Why Does Light Matter?

Our bodies operate on a natural circadian rhythm—a 24-hour internal clock that helps regulate sleep, hormones, digestion, and countless other biological processes. As daylight fades, our brains naturally begin producing melatonin, often called the "sleep hormone."

Blue light, which is emitted by most standard LED bulbs and electronic screens, can interfere with this process by signaling to the brain that it's still daytime. This can delay melatonin production and make it more difficult to fall asleep.

Red light, on the other hand, contains little to no blue wavelengths and is much less disruptive to our body's natural evening rhythm. Using red light after sunset creates a calmer atmosphere that encourages relaxation and helps prepare the body for restful sleep.

Why We Use Red Light in Our Home

After dinner, we begin transitioning our home into "evening mode." We dim the lights, limit overhead lighting, and switch on red light bulbs in the rooms we spend the most time in.

Not only does the warm red glow create a peaceful environment, but it also serves as a gentle reminder that it's time to slow down, put away screens, and prepare for bed. It's become one of our favorite nightly rituals.

I Recently Tested Two Popular Red Light Bulbs

I know it can be difficult to know which red light bulbs are actually worth purchasing, so I recently tested two of the most popular options using both a flicker meter and a blue light meter.

I'm happy to report that both passed with excellent results:

Both are excellent options if you're looking to create a healthier nighttime lighting environment.

A Few Tips for Better Sleep

While switching to red light bulbs is a great place to start, here are a few other habits that can support healthy sleep:

  • Turn off bright overhead lights after sunset.
  • Reduce screen time 1–2 hours before bed whenever possible.
  • Get outside in natural sunlight first thing in the morning to help regulate your circadian rhythm.
  • Keep your bedroom cool, dark, and quiet.
  • Aim for a consistent bedtime each night.

Small Changes Add Up

Creating a healthier home doesn't have to happen overnight. Often it's the simple, consistent habits—like changing the light bulbs you use each evening—that have the biggest impact over time.

If you're looking for an easy place to start supporting your sleep naturally, switching to red light bulbs is one of my favorite recommendations.

I've been impressed with both the Bon Charge and The Healthy Home Shop bulbs, and I'm happy to recommend either one based on my own testing.

Sleep is one of the foundations of good health, and creating an environment that supports it is one of the greatest investments we can make for ourselves and our families.

Disclaimer: This article is for informational and educational purposes only and is not intended as medical advice. Please consult a qualified healthcare professional for any health-related concerns or conditions.


 

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