Using red lights exclusively inside the house after sunset helps protect circadian rhythm and melatonin production, improving sleep onset.

“I have actually switched to using a red night light but I should be clear not a fancy high cost red light for sake of any kind of infrared simulation but a red party light type light and I find that was based on reading one study that we covered in an episode on jet lag and shift work which was that it seems to reduce the cortisol releasing properties of light at night to use redshifted light yeah so I just use a red light bulb I actually travel with one if I go to an Airbnb or a hotel and I switch to red light and I find that I fall asleep and stay asleep throughout the night much more consistently especially in when I'm in New environments which always makes it disruptive to sleep”