How It Works

Blue‑rich light at night delays sleep. Circadya removes blue, offering soft, adjustable light to keep your evenings calm.Blue‑free spectrum
Adjustable brightness
Supports healthy sleep cycles

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Regular vs Circadya

Blue Light: Regular = High · Circadya = 0%
Comfort: Regular = Can flicker · Circadya = Flicker‑free
Ambience: Regular = Harsh · Circadya = Calm & soft

Loved by Customers

“Stylish, simple, and it really works. I fall asleep faster and feel more rested.”
— Jamie, Sydney

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About Circadya

Circadya started with a simple goal: to help people end their day in peace and wake up refreshed. We know what it feels like to be restless at night, staring at a bright screen or harsh light when all you want is calm. That’s why we built something different — lighting that supports, not disrupts, your natural rhythm.We’re a small team of night readers and parents who care about good rest. We provide practical, safe, science-led lighting—tried in real homes by real people, just like you.

What We Stand For

Better Sleep, Backed by Science: We use research, not guesswork.
Community First: We listen to your feedback and improve together.
Simplicity: Products should be easy to use, beautiful to own, and built to last.

How It Works

Blue‑rich light at night delays sleep. Circadya removes blue, offering soft, adjustable light to keep your evenings calm.Blue‑free spectrum
Adjustable brightness
Supports healthy sleep cycles

• More Info

Regular vs Circadya

Blue Light: Regular = High · Circadya = 0%
Comfort: Regular = Can flicker · Circadya = Flicker‑free
Ambience: Regular = Harsh · Circadya = Calm & soft

Loved by Customers

“Stylish, simple, and it really works. I fall asleep faster and feel more rested.”
— Jamie, Sydney

• Leave a Review

Sleep Science Library

Evidence summaries on light, temperature, exercise, caffeine, alcohol, and more.

• Quick Wins

Move Your Body

Evidence summaries on light, temperature, exercise, caffeine, alcohol, and more.

• Quick Wins

• Relaxation and Sleep

• Circadian Rhythm and Color

• Designing Better Evening

Light & Darkness

As the world outside quiets, your bedroom should follow suit. Light is one of the most powerful signals to your body’s internal clock. Harvard researchers have shown that even a faint glow, about twice as bright as a typical nightlight, can suppress melatonin and nudge your circadian rhythm off course
health.harvard.edu
. Blue wavelengths, abundant in LED bulbs and phone screens, are the most disruptive.The solution is simple but transformative: let your space darken as night falls. Blackout curtains can shield you from streetlamps or early dawn, and swapping bright white bulbs for red or amber lamps creates a cocoon of warmth that’s easier on your brain. If you need a guide light, a dim red nightlight is gentler on melatonin. The darker and warmer your evening lightscape, the more naturally your body drifts toward rest.

Temperature & Humidity

The temperature of your bedroom might not be something you notice until it’s wrong: too stuffy or too chilly. Science shows it’s critical for sleep quality. Sleep researchers have found that the ideal range for most adults sits between 19–21 °C (66–70 °F) pmc.ncbi.nlm.nih.gov
. Too hot or too cold and your body struggles to maintain the delicate skin-to-air balance that supports deep, restorative stages of sleep.Humidity also plays a subtle but important role. Dry air can irritate airways and skin, while heavy humidity makes a room feel hotter than it is. Experts recommend keeping relative humidity between 40–60% sleepfoundation.org.
A humidifier, dehumidifier, or even cracking a window can keep conditions in that sweet spot. Think of it as tuning the atmosphere of your bedroom to the frequency of relaxation.

Air & Ventilation

Air quality may be invisible, but it’s often the difference between a refreshing night and a restless one. Studies have shown that high carbon dioxide levels from poor ventilation, especially in sealed modern bedrooms, can reduce deep N3 sleep and leave you groggy the next day mdpi.com.
In contrast, bedrooms with good airflow, whether from an open window or mechanical ventilation, lead to longer sleep duration and better next-day performance.If opening a window isn’t practical, consider small adjustments: keeping the door ajar, running a quiet air purifier, or even adding a plant or two to refresh the air. Clean air isn’t just about health, it’s about the ease with which your body can sink into its nightly rhythm.

Noise & Quiet

Noise is another stealthy saboteur of sleep. Even when you don’t wake fully, unpredictable sounds can fragment sleep cycles and reduce the restorative depth of each stage
sleepfoundation.org
. WHO guidelines suggest that bedroom noise ideally stays below 30 decibels, about as quiet as a whisper.Absolute silence isn’t always possible, but you can reshape your soundscape. Blackout curtains also muffle noise, and a fan or white-noise machine can mask the jarring peaks of traffic or neighbors. For some, soft nature tracks or low-tempo instrumental music offer a calming cue to drift off. The key is consistency: a stable background sound helps your brain stop listening for disruptions.

Touch & Comfort

Finally, the tactile world of your bedroom – mattress, bedding, sleepwear – influences how quickly you fall asleep and how deeply you stay there. A medium-firm mattress consistently outperforms softer options in trials, reducing sleep latency and nighttime awakenings
pmc.ncbi.nlm.nih.gov
.Textiles matter too. A systematic review found that wool sleepwear shortens sleep onset in cooler conditions, while linen sheets reduce awakenings in heat
pmc.ncbi.nlm.nih.gov
. Down duvets, with their natural loft and insulation, promote slow-wave sleep. The takeaway: choose fabrics that breathe with the seasons and support your body’s natural temperature regulation.

Bringing It Together

A restful bedroom isn’t built on one factor, but on harmony. Light, air, sound, touch, and temperature weave together to create an environment that tells your nervous system: it’s safe to let go. With a few intentional adjustments – blackout curtains, a medium-firm mattress, breathable bedding, fresh air, and quiet warmth – your room becomes more than four walls. It becomes a sanctuary for recovery, the stage on which every good night of sleep is set.

• Relaxation and Sleep

• Circadian Rhythm and Color

• Designing Better Evening

Why It Matters

As the sun dips, your body expects twilight: a slow fade into long, warm wavelengths that cue the release of melatonin and usher you toward rest. Instead, modern life often serves up a jarring substitute, bright, cool light from overhead bulbs, phone screens, and laptops.Scientists now know why this mismatch matters. In your retina are specialized cells containing melanopsin, tuned to short-wavelength blue light. These cells send powerful “stay awake” signals to the brain’s master clock, delaying melatonin and shifting sleep later. It’s not just brightness, it’s color. Swap natural dusk for cold LED glow, and your brain reads “midday,” even at 10 p.m.Think of the contrast: stepping outside to a peachy-orange sunset, then back indoors to a blinding blue-white ceiling lamp. One environment whispers “exhale,” the other shouts “keep working.” The difference can be the line between drifting off peacefully at 10:30 and staring at the ceiling until after midnight.

Relaxation and Sleep

Light doesn’t only guide your circadian rhythm; it also sets the tone for your nervous system. Exposure to cool, blue-heavy light in the evening ramps up alertness and can leave you with that subtle “wired” feeling, your body wants to rest, but your brain is still idling high.In controlled studies, people under cool white (≈6500 K) light show stronger melatonin suppression and greater alertness than those under warmer light, even at the same brightness. That’s why dimming alone isn’t enough. It’s the quality of light that shapes how ready you feel to wind down.Practical shifts make a difference: swap your last hour of overhead lighting for a small amber lamp, or replace your bright task light with a warm dimmer. Even small changes can lower the volume on your nervous system. Pair it with calming rituals, stretching, journaling, a warm shower and you’ve created an environment that invites rest instead of resisting it.

Circadian Rhythm and Color

Circadian science has advanced beyond simply saying “blue light is bad.” Today, researchers measure light in terms of melanopic equivalent daylight illuminance (mEDI), a way to quantify how strongly a given source “talks” to your body clock, regardless of how bright it looks to your eyes.Here’s why that matters: two lamps that both read 50 lux on a light meter can have wildly different circadian impacts. A cool-white LED may delay melatonin significantly, while a soft amber lamp may barely register biologically. This is why international bodies like the CIE have published standards for melanopic metrics, helping architects, designers, and even consumers evaluate lighting more intelligently.The latest studies underscore the point. In 2025, researchers compared blue (≈464 nm) and red (≈631 nm) evening light exposures. Unsurprisingly, blue delayed melatonin robustly, while red had little to no effect. The lesson: spectrum matters as much as intensity. If you want your internal clock to stay aligned, aim for dim, long-wavelength light in the evening.

Designing Better Evening

So, how do you translate the science into your own life? Start with simple, evidence-guided moves:-Dim early, warm later: Lower the brightness in the early evening, then switch to warm amber or red tones in the last hour before bed.-Choose by biology, not just lux: Look for lamps or bulbs with low melanopic measures (mEDI), not just low wattage.-Embrace long wavelengths: Red and amber sources with 0% blue content are least disruptive to melatonin.Tame the screens: Night modes help, but don’t rely on them alone. Reducing screen brightness, shifting to warmer profiles, or putting devices away entirely is still the gold standard.For those who prefer not to micromanage light settings, blue-free lamps. The kind that emit only long-wavelength red/amber light are an effortless option. You’ll find versions marketed generically as amber night lights, as well as thoughtfully designed bedside companions like the HaloLume, a flicker-free lamp built specifically for winding down. These aren’t medical devices, but they work with your biology, not against it.Why does this matter? Because light is not just illumination, it’s a signal. Each evening, you can either tell your brain “it’s still noon” or “the day is done.” The choice shows up not only in how quickly you fall asleep but in how rested, focused, and resilient you feel the next morning.