Smart bulbs could be the key to improving your sleep this summer

Summer might be the season we all look forward to, but it’s also the one that quietly wrecks our sleep. Longer daylight hours, warmer bedroom temperatures, and more evening light streaming through windows can all work against the body’s natural wind-down process.

Add the fact that most of us are still staring at phones and laptops right up until we close our eyes, and it’s no surprise that sleep quality tends to nosedive between May and August.

Searches for “warm light for bedroom” have climbed 224% over the past year, indicating that Brits are already looking for solutions to this shift in sleep patterns.

The experts at Tapo have paired with Dr. Lori Bohn, sleep practitioner and medical specialist, to outline exactly how different light colours and colour temperatures affect melatonin production.

This one household item could be the key to improving your sleep this summer!

How evening light affects your sleep Most people are aware that screens before bed aren’t ideal, but the reason goes deeper than habit.

Lori explains: “Exposure to light in the evening may significantly impact melatonin levels, which is the hormone produced by the body to signal fatigue and regulate the body’s internal clock (circadian rhythms). The wavelength range of blue light that affects melatonin suppression is roughly between 460 and 480 nanometers.

Phones, tablets, computers, TVs and cool white LED bulbs labelled between 4000K and 6500K colour temperature often produce a significant amount of blue light, and research indicates that even 1–2 hours of bright blue-enriched light exposure before bedtime will likely delay sleep initiation and negatively affect sleep quality.”

“On the other hand, red and warm-toned lights tend to promote healthier sleep patterns, producing much less blue light and proving less stimulating to the brain. Warm lighting is typically defined as being within the 1800K to 3000K range on the colour temperature scale, producing softer amber, orange or reddish tones similar to those seen with sunsets or candles.”

Making the switch to warmer light The good news is that the transition doesn’t have to be abrupt. Lori suggests dimming overall light intensity and gradually shifting to warmer tones around 2–3 hours before bedtime, typically between 7pm and 9pm for most adults.

Starting with overhead lighting after dinner, then switching to table lamps or wall sconces as bedtime approaches, mimics the natural decline in daylight. Smart lighting systems can also automate this shift to warmer tones of around 2200K-2700K.

That said, warmer lighting doesn’t need to take over the whole home. “I wouldn’t advocate for all lighting in the home to be permanently warm-toned. In a home office or kitchen/bathroom area used in the morning, lighting in the 3500k — 5000k range can provide the needed stimulation for productivity and alertness. Areas designated as relaxing spaces should always utilise warm lighting in the 2000k — 3000k range. Additionally, layering lighting in bedrooms using lower wattage bedside lamps versus higher wattage ceiling fixtures promotes a calmer sleeping environment.”

Other changes worth making Light is only part of the picture. Lori recommends limiting TV glare and phone screens for at least 60–90 minutes before bed, keeping the bedroom temperature consistently between 16°C and 19°C, and using blackout curtains in rooms where early morning sunlight enters directly.

“Rugs, soft furnishings or white noise machines can also help minimise external noise that could interfere with falling asleep.”

Habits that are quietly disrupting your sleep Some of the most damaging sleep habits are also the most common.

“Two of the most detrimental habits I see regularly include extended time spent viewing screens in bed, typically scrolling social media or watching stimulating content, immediately before bedtime. Viewing blue-light-emitting screens can suppress melatonin and cause delays in sleep initiation of 30 minutes to over an hour in some individuals.”

“Overhead lighting in excessively high wattages in bedrooms at night, consuming large amounts of caffeine late at night, engaging in intense exercise just before bedtime, and using a bedroom as a workspace can also negatively affect sleep quality.”