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Red Light Bulb

Use a red bulb or very dim red nightlight in bedrooms and other evening spaces instead of bright white or blue-rich lighting, especially in the last hour before bed. The goal is to minimize blue-light exposure and reduce disruption to circadian signaling and nighttime cortisol, which can make it easier to fall asleep and stay asleep.

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“if you need to be awake in the middle of your sleep cycle, you know, you're feeding a baby or you're taking care of a loved one, or you need to do something that's critical, or you need to work, use red light.”

huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 33:40 · open ↗

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