Optimizing Light-Guided Sleep Aids through Varied Light and Soundscapes

Abstract

This study investigates the combined effects of light hue, brightness, and soundscapes on sleep latency, relaxation, and physiological markers including heart rate variability (HRV). Using a sample of 60 people over three weeks, the study investigates how guided breathing, natural sounds, and white noise interact with yellow, red, and blue lights of varied brightness levels to alter sleep results. The findings show that yellow light at low brightness, along with guided breathing sounds, generates the most substantial increases in relaxation and sleep delay, cutting onset time by 30% and increasing HRV by 35%. Natural sounds provide moderate benefits, however white noise is less beneficial. Blue light reliably delays sleep onset and inhibits relaxation, even when coupled with soundscapes. The study focuses on the neurological and physiological mechanisms underlying these benefits, including melatonin suppression, parasympathetic activation, and sensory integration. The findings highlight the significance of personalizing light and sound interventions for sleep-aid devices, with guided breathing and yellow light appearing as the best options for people who have pre-sleep anxiety or disrupted circadian rhythms. This study establishes the groundwork for light-guided sleep apps and aids, providing actionable insights for both clinical and consumer applications to improve overall sleep quality and well-being.