Published by Mercado do Mattress on 23rd Oct 2025
Ideal Sleeping Light: How Lighting Affects Sleep
Did you know that choosing the ideal light for sleeping - avoiding blue light and opting for blackout curtains or smart bulbs - can make all the difference to the way you fall asleep and the depth of your rest? Choosing the ideal light for sleeping directly influences your body's rhythm and the quality of your night's rest.
In this article, we explain how bedroom lighting influences the sleep cycle and share tips for sleeping better, creating a luminous environment that encourages relaxation and enhances the benefits of sleep.
The circadian cycle and light
The circadian cycle is the internal mechanism that regulates periods of wakefulness and sleep. This cycle is highly sensitive to light.
During the day, exposure to natural light stimulates alertness and the production of cortisol - the hormone that keeps us awake.
At night, when the light dims, the brain produces melatonin, the hormone responsible for inducing sleep and preparing the body for rest.
When we are exposed to bright artificial light or blue light from screens (such as cell phones, tablets or televisions) in the hours before bedtime, the body receives the wrong signal: that it is still daytime. This disrupts the sleep cycle, delays the production of melatonin and can lead to sleep disorders such as insomnia or frequent awakenings.
Blue light: the invisible enemy of sleep
Blue light for sleeping is one of the biggest enemies of a good night's rest. Coming from electronic devices and certain LED bulbs, this light suppresses melatonin production and keeps the brain alert.
Avoiding sleeping in bright light and reducing the use of screens at least an hour before bedtime are fundamental practices for restful sleep.
If you can't completely avoid using devices, try activating night mode or filters that reduce the intensity of blue light. This way, you can minimize the negative effects of light exposure and favor light that naturally stimulates sleep.
The importance of the right light for sleeping
Several studies have shown that the ideal light for sleeping plays an essential role in regulating the circadian cycle and the quality of deep sleep.
The best light for sleeping is soft, warm and low intensity. Lamps with yellowish or reddish tones are considered the light that doesn't disturb sleep, as they create a relaxing atmosphere and help the body recognize that it's time to rest.
Smart bulbs are an excellent solution: they allow you to adjust the color and intensity of the lighting throughout the day, simulating the sunset and favoring the transition to a night's rest.
Blackout curtains also play an essential role. They completely block out outside light, allowing for a totally dark environment, ideal for maintaining a balanced circadian cycle and enjoying the benefits of deep sleep.
Sleeping in total darkness: more than comfort
Sleeping in an environment with any kind of light - whether it's a TV on or a lamp - can directly interfere with the quality of your sleep.
Studies show that sleeping in bright light reduces the phases of deep sleep and increases the risk of sleep disorders such as fatigue, irritability and lack of concentration the next day.
A dark, quiet room with a mild temperature is the basis of sleep hygiene.
Combine blackout curtains, adequate sleeping light and a quality mattress to create the perfect setting for restorative nights.
Tips for better sleep with the right lighting
- Avoid using electronic devices for at least an hour before going to bed.
- Prefer warm or dimmable light bulbs - the ideal light for sleeping.
- Invest in blackout curtains to eliminate external sources of light.
- Create a relaxing environment, with soft lighting and a comfortable temperature.
- Maintain a regular sleep routine to synchronize your circadian cycle.
- Choose a suitable mattress that provides comfort and support throughout the night.
The lighting in the bedroom is one of the most important factors determining the quality of your rest. Controlling exposure to light - especially blue light - and opting for light that stimulates sleep helps to balance the sleep cycle and prevent sleep disorders.
Small changes in the environment can bring great benefits for sleep, improving mood, energy and general well-being.
At Mercado do Colchão, we believe that a good night's sleep starts with an environment that has been thought out in detail - from the ideal sleeping light to the perfect mattress for you.
