Here we are again with another edition of Thursday Thoughts – my version of mildly inflammatory clickbait. I’m sure your bathroom ambiance is just fine but… could it be better?
You Need to Improve Bathroom Lighting for Better Sleep and a Healthier Circadian Rhythm
Tips and concepts from me, a yoga therapist with a specialty in sleep, energy and circadian rhythm.
1. The Bright Bathroom Problem
If you’re serious about getting better sleep, you’ve probably thought about blue light from your phone before bed, but have you ever considered your bathroom lighting? For many of us, the bathroom is actually the brightest room in the house. And unfortunately, that burst of light right before bed can sabotage your body’s ability to wind down for the night.
Think about your nighttime routine: brushing your teeth, washing your face, maybe one last look in the mirror. These moments often happen under intense, cool-toned light — the kind designed to wake you up and keep you alert. Great for mornings, terrible for bedtime.
Bright white or “daylight” bulbs suppress melatonin, the hormone that signals to your body that it’s time to sleep. So even though those Hollywood-style bulbs around the mirror might make you feel glam, they’re not doing your beauty sleep any favors.
Morning tip: That same bright light is helpful when you first wake up. It reinforces your circadian rhythm and helps you feel alert faster. If you want to boost this effect, try using a SADD or “Happy” lamp in your bathroom during your morning routine.
2. The Warm, Low Lighting Fix
For your nighttime routine, try swapping your regular bulbs for red or amber light bulbs. These hues have much less impact on melatonin production and won’t trick your brain into thinking it’s still daytime. You can install dimmable lights or smart bulb that shifts color temperature — bright white for morning, warm red for night.The budget option? A friend of mine was moving and getting rid of an old lamp. I grabbed a red light bulb at the dollar store and voila, sleepy bathroom lighting.
It may feel a little unusual at first, but once you experience how much easier it is to fall asleep, you’ll never go back to harsh lighting before bed. You can experiment with the hue and fixture until you find what works for you.
3. Don’t Overlook Décor: Mood Matters
Lighting isn’t the only factor that affects how your bathroom makes you feel. Until recently, I had a grey shower curtain with an adorable kitten on it — cute, but the overall vibe was flat. When I switched to a colorful, semi-opaque curtain, I noticed an instant lift in my mood. The softer, warmer glow made the space feel more cheerful and alive.
It’s a small change, but since you spend time in the bathroom multiple times a day, those sensory cues add up. For more on this, check out Joyful by Ingrid Fetell Lee and find all sorts of tips for increasing the enjoyability of your space by adding thoughtful touches to everyday essentials
TL;DR
Your bathroom lighting can either help or hinder your sleep. Use bright, cool light in the morning to wake up and warm, dim light at night to wind down. A few strategic swaps — bulbs, timers, or even a new shower curtain — can make your space both functional and circadian-friendly.
ZenwithGwen 