Here's a long personal (boring) story of my experience with different light colors.
Back when CFL bulbs were becoming a thing, I discovered with joy how much less irritated my eyes were (and how much more relaxed my mind was) when I used CFLs with high color temps - "daylight" temps around 6300K compared to the piss yellow color of typical incandescent bulbs. At first the "blue" light was shocking, but after a moment of adjustment it became so pleasing and illuminating.
So I fully embraced that for years, gleefully moving to LEDs with similar color temps. My last office had my custom made shelf all the way around the room that had upward firing LED strips. It was awesome!
But then, after an unfortunate several months of insane crunch-time work, I started having eye problems... many different weird things happening with my eyes, from focus issues to strange pressure feelings.
I did an about face and shifted my monitors to more red, at much lower brightness, and with dark mode UIs where possible. Then I turned off the super awesome daylight LED strips and just used one yellower little LED lamp behind my monitor to provide a bit of desk surface light. Almost instantly my eye issues went away. I was still working far too many hours each day, staring at my screens. The only change was brightness and color of all my light sources.
My ability to sleep didn't seem to change, but my mind was always too busy to fall asleep anyway. So I can't claim that changing colors improved my sleep. It did, however, seem to stop harming my eyes.
Back when CFL bulbs were becoming a thing, I discovered with joy how much less irritated my eyes were (and how much more relaxed my mind was) when I used CFLs with high color temps - "daylight" temps around 6300K compared to the piss yellow color of typical incandescent bulbs. At first the "blue" light was shocking, but after a moment of adjustment it became so pleasing and illuminating.
So I fully embraced that for years, gleefully moving to LEDs with similar color temps. My last office had my custom made shelf all the way around the room that had upward firing LED strips. It was awesome!
But then, after an unfortunate several months of insane crunch-time work, I started having eye problems... many different weird things happening with my eyes, from focus issues to strange pressure feelings.
I did an about face and shifted my monitors to more red, at much lower brightness, and with dark mode UIs where possible. Then I turned off the super awesome daylight LED strips and just used one yellower little LED lamp behind my monitor to provide a bit of desk surface light. Almost instantly my eye issues went away. I was still working far too many hours each day, staring at my screens. The only change was brightness and color of all my light sources.
My ability to sleep didn't seem to change, but my mind was always too busy to fall asleep anyway. So I can't claim that changing colors improved my sleep. It did, however, seem to stop harming my eyes.