Optimal lighting to set a sleep-inducing atmosphere

Ever tossed and turned at night, wondering why sleep just won't come? Your bedroom lighting might be to blame. The type of light you're exposed to before bed can make or break your sleep quality. Our circadian rhythm responds to light exposure, affecting melatonin production and our ability to wind down at night.

The good news? A few simple lighting tweaks can make a big difference in how quickly you fall asleep and how well you rest. Here are eight easy ways to create the perfect drowsy atmosphere in your bedroom.

1. Switch to warm, sleep-friendly colours

When it comes to sleep, not all light is created equal. Cool, white, blue, or green lights (such as those on your phone and most LED bulbs) signal to your brain that it's still daytime, making it harder to wind down. Instead, look for warm, soft light with red, orange, or yellow tones. These hues are much gentler on your eyes and won't interfere with your body's natural sleep hormone, melatonin.

2. Dim the lights before bed

Your body naturally reacts to fluctuations in artificial light, so a sudden switch from bright light to total darkness can feel jarring. Instead, dim the lights gradually as bedtime approaches. This works well with lamps that are dimmable or smart lightbulbs. They let you gradually dim the brightness, simulating the way the sun goes down and telling your brain that sleep is on the way. If you don't have dimmable lights, simply turn off overhead lights an hour before bed and use a bedside lamp with a soft glow instead.

3. Reduce screen time (or use blue light filters)

Screens are among the top sleep disruptors. Phones, tablets, and TVs emit blue light, which misleads the brain into believing it's still daytime. This inhibits melatonin production, making it more difficult to feel sleepy.

The best solution? For a better night's sleep, avoid screens at least an hour before bedtime. If not, make sure "Night Mode" is turned on your phone, laptop, and other devices. This feature changes the hue of your screen to warmer colours, decreasing your blue light exposure. You can also try blue light-blocking glasses if you often use screens at night.

4. Use smart lighting to boost your sleep cycle

Smart bulbs can truly improve bedroom lighting. They let you program your light at night so that it dims and brightens on a schedule. A slow, natural dimming of your lights at night can help you relax, while a gentle light increase in the morning can help you wake up feeling refreshed. Some smart bulbs even have red light settings designed to support better sleep. It's an easy way to let technology work with your body, not against it.

5. Block out light with a sleep mask

Even if your bedroom lighting is perfect, outside light can still be a problem. Streetlights, car headlights, or early morning sunlight creeping in can interrupt your sleep cycle and make it harder to stay asleep. A simple solution is using a high-quality eye mask like Drowsy's silk sleep mask. It blocks out unwanted light and creates total darkness, helping your body stay in deep sleep longer. Plus, it's breathable, snuggly, and contoured for comfort.

6. Remove unnecessary light sources

Even small lights in your bedroom can hurt your sleep. That little glowing alarm clock, the standby light on your TV or the charging indicator on your phone may not seem like a big deal, but your brain picks up on them even when your eyes are closed.

Before bed, do a quick light check. Turn off or cover any small lights that might be disturbing your sleep. If you use an alarm clock, go for one with a dimmable display or place it somewhere it won't shine directly at you. Small changes like this can make a surprising difference.

7. Use soft, indirect lighting for a relaxing atmosphere

Bright overhead lights can feel harsh and keep your brain on high alert. Instead, aim for softer, indirect lighting in the evening. Bedside lamps with warm light, string lights or Himalayan salt lamps can provide a cosy, calming vibe that helps you unwind. If you need a nightlight for late-night bathroom trips, choose red light bulbs or amber light bulbs rather than bright white ones.

8. Use blackout curtains

If you wake up too early or struggle to fall asleep because of light pollution, blackout curtains are also an easy fix. They block out nearly all external light, creating a dark, sleep-friendly environment. This is especially helpful if you live in a city with bright streetlights or if you need to sleep during the day due to shift work. Naturally, blackout curtains aren't as easy to install and use as a sleep mask, but they are a light-blocking solution nonetheless.

Create the perfect sleep sanctuary with Drowsy

Lighting plays a bigger role in sleep than many people realise. The way light affects sleep can determine how quickly you fall asleep, how deeply you rest, and how refreshed you feel in the morning. By making simple adjustments, you can create an environment that promotes restful sleep.

At Drowsy, we believe in making sleep a luxurious, rejuvenating experience. Our silk sleep masks provide complete darkness, helping you stay in deep sleep for longer, no matter your surroundings. Combine this with the right lighting setup, and you'll have the ultimate sleep sanctuary!