Nursery Night Light (2023): What is the Right Colour Light for Baby Sleep

blue red light for baby's nursery night light


Your Baby Sleep Consultant expert.

One of the questions parents ask themselves when figuring this out is; which colour light is the best for sleep, blue or red? Today, I’ll be explaining the difference between them, and which is better for your baby’s sleep.

Working as a Baby (My Newborn) Sleep Consultant, I get asked many questions about setting a baby’s room up –  There is an ever-evolving list of things to consider when setting up your baby’s bedroom, and at the top of it is — light (literally!). Making sure your baby’s room is dark enough, minimising light in the lead-up to bedtime, using the right lamps and nightlights — they are all things parents have to keep in mind to help their little one sleep well. One of the questions parents ask themselves when figuring this out is; which colour light is the best for sleep, blue or red? Today, I’ll be explaining the difference between them, and which is better for your baby’s sleep.

Is a Nursery Night Light Necessary?

To start with, I will get into why a nursery lamp or night light aids your little one’s sleep. Newborns need to be feed every few hours throughout the night during their first few weeks of life. Even after this period, some babies will need to be changed or comforted throughout the night. Every child is unique, and it is important to remember children can start being afraid of the dark as early as 18 months old. A way to reduce this fear is to add a nightlight into your child’s room, as this creates a calm and safe space for them to sleep through the night. If you are still giving your little one night feeds, keeping a nursery lamp on can help navigate your way around the room.

No matter what your situation is, if you want a nursery night light or lamp, it is important to choose one that does not disrupt night time sleeping. A disruptive light in the bedroom can be potentially harmful to the sleep health of your little one. As a result, careful attention must be paid to the brightness and the colour of the light.

How Light, Melatonin, and Sleep Interact.

Our bodies’ internal clock, also known as the sleep-wake cycle or circadian rhythm, exists from birth and tells us when it’s time to sleep. As it gets dark outside, our bodies begin to secrete melatonin, the sleep hormone. Light, and especially blue light, have the opposite effect; they signal the brain to secrete cortisol, also known as the awake hormone.

Blue room lighting at night blocks the production of melatonin in both adults and children. In The Journal of Clinical Endocrinology & Metabolism, they outlined how light exposure suppresses nocturnal melatonin production. Since melatonin is responsible for helping us get to sleep, and stay asleep, both eliminating rogue lighting from outside, and if installing lights, using the right type of light is vital.

How Does Blue Light Disrupt Sleep?

Many nurseries and bedrooms have blue or purple lights installed, in the hopes they have calming effects. In reality, they are having quite the opposite effect. It has been found that red is the only colour that does not have a negative effect on the secretion of melatonin.

For the science behind it, we know that short wavelengths of light, which include blue, green and white, interact with the melanopsin receptors in our retinas. In simpler terms, our eyes pick up on blue light as a signal to reduce melatonin production. This is because our bodies see blue and white light as daylight. Any amount of exposure to bright lighting can cause an alerting effect that can last up to 90 minutes.

For this reason, paediatricians and paediatric associations recommend nursery night lights and lamps should be free from blue, green, and white wavelengths. While these colours might seem like calming, restful colours, they should be avoided as they negatively disrupt your little one’s sleep schedule.

Why is Red Light Better?

We know that colours, such as red and amber, that have long wavelengths, have no negative effects on sleep and melatonin production. This is because red and amber light does not interact with our melanopsin receptors. This means when we see red or amber light, our bodies perceive it as virtual darkness, and continue the natural production of the sleep hormone. We recommend the aroma-snooze-ultimate-sleep-kit from Snotty Noses.

Keeping a dim, warm light in your little one’s nursery or bedroom is the perfect way to introduce a light source without awakening or alerting your child during the night. It will make night time feeds and nappy changes a little easier, and help if your child has a fear of the dark by create a calming sleeping environment.

If you are having trouble with your little one having frequent night wakings or early risings, it might be a sign that the bedroom hasn’t been properly light proofed. If you are still having trouble with your baby’s sleep, it can be worthwhile contacting a Baby Sleep Consultant to find out how to lightproof your child’s sleep space correctly.

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Terms & Conditions

Jennifer is a qualified IMI Maternity and Child Sleep Consultant, Doula and MNT Maternity Nurse. These qualifications enable her to assist pregnant women with their sleep issues, support women during labour and the birthing process, guide parents during the postpartum period and educate families about their baby’s sleeping habits. Jennifer provides safe and gentle sleep training methods based on knowledge obtained during her studies, successful qualifications and 16+ years experience.

Jennifer has obtained her paediatric First Aid Training through KidZAid and is registered to work with babies and children in Australia and Europe. Techniques and methods used are all derived directly from her qualifications and from her many years of experience.

Jennifer’s advice does not replace the advice from your Doctor or Paediatrician, and her advice should not be relied upon as medical advice. For medical advice, you should always seek the advice from your medical practitioner. Therefore, you should consult with your health-care professional should you have any healthcare related questions or before embarking on a new sleep program. If a medical problem appears or persists, do not disregard or delay seeking medical advice from doctor. Accordingly, Jennifer expressly disclaims any liability, loss, damage, or injury caused by information provided to the client.

Jennifer will educate, support you and guide you through the sleep challenges needed to make change in your baby’s sleeping habits. As a Baby Sleep Consultant, Jennifer is not responsible for your application of the sleep solutions once the consultation has concluded. Once the sleep consultation has concluded it is the responsibility of the parent(s) to apply the agreed methods and solutions. Jennifer has an extremely high success rate, however, the success of Jennifer solutions is in the hands of the parents’ commitment & perseverance once the sleep consultation has ended; therefore Jennifer cannot make any guarantees of success. However, Jennifer will use her best endeavours to support you until the desired result has been achieved.

  • I agree to check with my healthcare provider/doctor if my baby has any medical conditions, which prevent them from being trained safely.
  • I agree to follow safe sleeping practices in line with SIDS recommendations (
  • I agree to disclose any medical conditions to Jennifer, which my baby has or has had previously.
  • I understand that my customised baby sleep program is meant for my baby only and should not be shared with a third party. I acknowledge the information might not be suitable for another baby.
  • Any changes I make to my baby’s sleeping or eating arrangements are my decision and Jennifer will only make suggestions for change, of which I am responsible for choosing to implement.
  • It is my responsibility to contact Jennifer for my follow up support and send the sleep log information through to be assessed for feedback as frequently as suggested.


In-Home Cancellation Policy
To confirm any In-Home Program, the client will be required to pay a 25% non-refundable deposit to secure the booking. The remaining amount of the In-Home Program will be required to be paid on the day after Jennifer leaves your home. Any cancellations barring medical or other emergencies will forfeit the deposit. If  you cancel less than 48 hours before the scheduled visit, the full amount will be required, unless Jennifer can backfill your place with someone on the waiting list.

If your baby is a little under the weather and does not have a temperature, the program can generally proceed as planned. If your baby is sick with a temperature or has been diagnosed with a medical condition by a doctor, the program will be postponed until your baby is better. A doctors certificate may be requested.

Remote Program/Phone Consultation
To confirm the Remote Program or Phone Consultation Jennifer will be required to be paid in full before sleep plans are constructed and the phone consultation takes place.

Remote Program Cancellation policy
The Remote Program and Phone Consultations are non-refundable after the start of sleep work (i.e. when any sleep advice has been delivered to the client via email, text, phone).

Acts of God or suspected medical conditions
If an act of God, such as a fire, flood, earthquake or other natural calamity shall cause you to cancel the sleep services, Jennifer will require payment only for the time actually spent sleep consulting. 

If during the In Home program, Jennifer feels the consultation should cease due to an underlying or undisclosed medical condition, Jennifer will require payment only for the time actually spent in your home. In this case, to keep the situation fair on both parties, the hourly rate is reduced down from the normal sleep consulting fees (as per the program booked) and charged at $50ph. 

Doctor’s appointment
Jennifer requests that every client has an appointment with their doctor to ensure their baby is developmentally on track and fit for sleep training. Written medical approval may be requested for certain circumstances.

Within 25km from Bondi Beach. An additional fee of $25ph travelled will be charged if travel is over 25kms.

As the client, you knowingly and voluntarily agree to waive and release Jennifer from any and all claims of liability or demands for compensation that you may acquire during the time working with Jennifer.

By checking this Agreement, you agree to the terms and conditions detailed within.