Blue Light Lighting: Red Bulbs, Lamps and Night Lights
The simple lighting swap that transformed our evenings at home
If there’s one change that transformed our evenings, it was the light. Not a supplement or a gadget, but simply swapping the bright white light in our home for warm, low, blue-free light after sunset, and getting brighter light earlier in the day.
You ask me about our lights every single week, so I’ve gathered everything into one place: the science behind evening light, how we set up our home, and the bulbs, lamps and night lights we actually use.
By “blue light lighting”, I mean the right light at the right time: blue-free red or amber light for evenings and night-time, and bright, full-spectrum light for the day. Blue-light-blocking glasses and red light therapy panels are a different thing, so I’ve left them out of this guide.
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Jump to: For calm evenings · For night-time · For brighter days · My favourites · Questions
Why evening light matters
Our body clock evolved with the sun: bright, blue-rich light by day, firelight and darkness by night. Specialised cells in our eyes are most sensitive to blue light, and they help signal to the brain what time it is.[3]
That’s why the light around us in the evening matters so much, and why softening it is one of the gentlest changes you can make at home.
💖 Room light before bed. In a controlled study, ordinary room light before bed suppressed melatonin and delayed its onset compared with dim light.[2]
💖 Screens at bedtime. Reading on a light-emitting eReader before bed delayed melatonin, made it take longer to fall asleep and reduced next-morning alertness, compared with a printed book.[1]
💖 Expert guidance. Sleep and circadian scientists recommend keeping light low in the last three hours before bed, lower still at night, and bright during the day.[3]
💖 Blocking blue light. Small randomised trials found that blocking blue light in the evening with amber lenses improved self-reported sleep.[4][5]
The lights we use, from sunset to sunrise
These are the BlockBlueLight pieces I recommend for evening, night and day. Tap any product to go straight to it.
For calm evenings
For night-time
For brighter days
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Our favourites, room by room
Twilight Red Light Bulb: where I’d start
This is the one I recommend first. It gives a soft, warm red glow, and BlockBlueLight says it emits no blue or green light.[6] We have them in our bedside lamps and in the living room for evenings.
Choose E14 (the small screw) or E27 (the standard screw) to fit your lamps.[6]
Sweet Dreams Sleep Light Bulb: for family rooms
If you find red light a little too dramatic, this is your bulb. It’s a warm amber that’s brighter than the red bulbs, so it’s lovely for kitchens and family rooms in the evening.[6]
“I love how this bulb creates a calm, relaxing environment that’s easy on the eyes and supports better sleep. It’s a simple switch that’s made my evenings feel more restful, helping me wind down naturally and wake up feeling recharged.” - Georgie x
Twilight Red Light Sleep Lamp: it comes everywhere with us
A rechargeable red bedside lamp with three brightness settings and touch control.[6] It packs into our bag every time we travel, so bedtime feels the same wherever we are.
“I love how this lamp promotes a natural transition to sleep by supporting my body’s circadian rhythm. We always take this with us when we travel.. I love that I don’t have to compromise on my routines when I’m away from home.” - Georgie x
Twilight Plug-in Red Night Light: for night-time wake-ups
A motion-sensing red night light with a rechargeable battery and a magnetic wall mount.[6] Perfect for landings, bathrooms and children’s rooms.
“I love how it creates a soft, calming glow without disrupting our sleep. It’s perfect for the children when they need to get up during the night, giving them enough light to move safely without waking them up fully.” - Georgie x
Twilight Red Light Book Light: for bedtime reading
A clip-on red reading light, so you can read in bed without switching on the big light.[6]
“I love how this book light provides just the right amount of illumination for reading without straining your eyes or interfering with your sleep cycle. As it’s lightweight and portable it’s perfect for travel too.” - Georgie x
BioLight Full Spectrum Bulb: for brighter days
Good evenings start with bright days. Experts recommend much brighter daytime light indoors than most homes and offices have.[3] Getting outside is always my first choice, but on dark winter days this helps.
One bulb, three modes, switched with your normal light switch: full spectrum for daytime, a low-blue mode, and a no-blue amber night mode.[6]
“I love how it gives me the flexibility to switch between full spectrum, daytime, and evening modes. It’s an easy way to stay energised during the day and then wind down naturally at night, all while supporting my focus, mood, and sleep.” - Georgie x
Chroma Sky Portal 2.1: for the desk
For my desk, I love the Sky Portal 2.1 from Chroma. Chroma designs it with a bright, sky-like white light for the day and a deep amber light for the evening.[7] Chroma is taking 25% off orders at checkout right now.
Chroma Sky Portal Mini: for travel
The portable, battery-powered version of the Sky Portal, with the same white and amber light, according to Chroma.[7] Ideal for travel and dark mornings.
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How we set up our home
💖 Morning. Curtains open, outside if we can, and bright light at the desk.
💖 Daytime. Work near a window, with full-spectrum bulbs or a Sky Portal on dark days.
💖 Sunset. Overhead lights off, warm amber lamps on.
💖 Before bed. Red bulbs only, and screens down.
💖 Night-time. Motion night lights on the landing, and nothing else.
Quick buying tips
💖 Check your fitting. E14 is the small screw and E27 is the standard screw.
💖 Red is dim by design. Amber bulbs are brighter and more practical for busy rooms.
💖 Start small. Begin with the room you use most in the evening.
💖 Screens count too. Keep phones and tablets on night mode and low brightness.
A gentle, honest note
Lighting isn’t a fix for sleep problems, and the trials on blocking blue light are small. But dimming and warming your evening light is gentle and backed by sensible science, and these products just make it easier.
This page is general information, not medical advice. If you have ongoing sleep problems, please speak to your GP.
Final thoughts
Changing our light was one of the simplest, most beautiful changes we’ve made. Our evenings feel softer, and our home feels like a sanctuary after dark. Start with one bulb, and see how it feels.
Your questions, answered
Do I buy from Glowing Healthy?
No. Every Shop button takes you straight to BlockBlueLight, or to Chroma for the Sky Portals.
Is there a discount?
Yes. BlockBlueLight’s prices already include 25% off, and shopping through my links adds a further 10% at checkout, with no code needed. Chroma is taking 25% off orders at checkout.
Is red light better than amber at night?
Red is the most blue-free; amber is brighter and more practical. We use amber at sunset and red closer to bed.
Do I have to change every bulb?
No. Start with the lamps you use in the evening.
Will these fix my sleep?
They make it easier to keep evening light low, which experts recommend.[3] For ongoing sleep problems, please see your GP.
Shop the Twilight Red Light Bulb
Affiliate links – we earn commission on purchases.
Sources:
[1] Chang AM et al., PNAS, Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.
[2] Gooley JJ et al., Journal of Clinical Endocrinology and Metabolism, Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans.
[3] Brown TM et al., PLoS Biology, Recommendations for daytime, evening, and nighttime indoor light exposure.
[4] Burkhart K, Phelps JR, Chronobiology International, Amber lenses to block blue light and improve sleep: a randomized trial.
[5] Shechter A et al., Journal of Psychiatric Research, Blocking nocturnal blue light for insomnia: a randomized controlled trial.
[6] BlockBlueLight, Product pages.
[7] Chroma, Sky Portal product pages.
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