Soft lighting in the evening can help improve brain regulation by supporting the natural release of melatonin, the hormone responsible for preparing the body for sleep. Unlike bright or blue-toned lights, which can disrupt the brain’s internal clock and delay sleep onset, soft, warm lighting mimics the gentle hues of sunset and encourages relaxation. This type of lighting reduces the amount of blue light exposure, which is known to suppress melatonin production, thereby helping the brain transition smoothly into rest mode[1][2][4].
The brain’s circadian rhythm, or internal 24-hour clock, relies heavily on light cues to regulate sleep and wakefulness. During the day, exposure to bright, natural light keeps us alert, but as evening approaches, darkness signals the brain to produce melatonin and prepare for sleep. Artificial lighting, especially cold or blue light from screens and LEDs, can confuse this process by signaling daytime to the brain, increasing stress hormones like cortisol and making it harder to relax[1][4]. Soft lighting, such as warm LED lights or red light, has a calming effect on the nervous system, lowers stress levels, and creates a cozy atmosphere conducive to winding down[1][7].
In practical terms, using soft lighting in the evening—like dimmed bedside lamps, warm-colored LEDs, or indirect ceiling lights—can help maintain healthy brain regulation by supporting the natural hormonal rhythms. This is particularly important for people who struggle with sleep disturbances or conditions that affect brain regulation, such as Alzheimer’s disease, where light exposure management is a key strategy to improve sleep quality[1][5].
On the other hand, even low levels of light during sleep can raise heart rate and stress activity in the brain, showing that darkness is crucial for optimal brain and body restoration at night. Therefore, while soft lighting is beneficial before sleep, it is best to keep the sleeping environment as dark as possible to allow the brain to fully engage in restorative processes[3][6][8].
Sources
https://sc-herrajes.com/en/blog/sleeping-light-discover-the-best-led-light-color-for-resting/
https://www.nature.com/articles/s41598-025-21024-3
https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/sleeping-in-dark-vs-sleeping-in-light-impact-of-sleep-style-on-a-persons-life-span/articleshow/124917575.cms
https://www.newindianexpress.com/cities/hyderabad/2025/Oct/22/when-blue-light-breaks-balance
https://www.miamijewishhealth.org/blog/caregivers-corner/managing-sleep-disturbances-in-alzheimers-disease/
https://www.womenshealthmag.com/health/a69289415/sleep-mask-heart-health-study/
https://www.instagram.com/reel/DQ7vUQBkrD6/
https://www.globalbrandsmagazine.com/threat-of-light-while-you-sleep/
