I needed to get a new bulb for my wife’s reading lamp. So I asked Grok.com:
I have read of LEDs harming the eyes, of blue light not being good for them, of warm and cool lights. Which light globes are best for use in the home?
Grok replied:
The best light globes for home use balance eye health, circadian rhythm, energy efficiency, and comfort. Here’s a practical breakdown based on current science (as of 2025):
Best Overall: Warm White LEDs (2700K–3000K, CRI 90+)
Feature: 2700K–3000K mimics sunset/incandescent light. Low blue light, relaxing.
Why It’s Good: Color Temperature: Blue Light Minimal (<5% of output). Safe for evening use.
CRI (Color Rendering Index): 90+ makes colors look natural (like sunlight).
Eye Strain: Reduces glare & flicker (choose flicker-free drivers).
Circadian Health: Doesn’t suppress melatonin, better sleep.
Recommended brands:
Philips Hue (tunable, but set to 2700K at night)
IKEA TRÅDFRI (warm dim)
LIFX (high CRI, app control)
Soraa (premium, 95+ CRI, very low flicker)
Avoid or Limit These
Type
Cool White LEDs (5000K–6500K)High blue light (15–30%).
Problem
Disrupts sleep, increases eye strain. Only for daytime/task lighting (kitchen, office).
Type
Cheap LEDs (<80 CRI)
Problem
Colors look washed out, subconscious eye strain.
Type
High-flicker bulbs
Problem
Invisible pulsing (even at 100–120Hz) causes headaches. Check for <5% flicker.
Smart Lighting Strategy (Best of Both Worlds)
Use tunable white bulbs (e.g., Philips Hue, Nanoleaf, WiZ):
Time of DaySetting
Morning4000K–5000K (boost alertness)
Day3500K–4500K (neutral)
Evening (after 7 PM)2700K + dim to 10–30%
Bedroom (1 hr before bed)2200K or red-shifted (e.g., Hue “Sleep” mode)
Extra Eye-Protection Tips
Dimming: Lower brightness = less strain. Use dimmable LEDs.
Positioning: Indirect lighting (bounce off walls/ceiling) > direct glare.
Blue-blockers? Only needed if using screens/5000K+ lights at night.
Flicker check: Use phone slow-mo camera — smooth glow = good.
Buy This
Warm white (2700K), CRI 90+, flicker-free LED globes
(E27/B22 screw or bayonet, 800–1000 lumens = 60W equivalent)
Top pick in Australia:
Philips Warm Glow LED (dimmable, 2700K?2200K) – ~$12 at Bunnings
Mirabella Genio Smart Bulb (WiFi, tunable) – ~$15 at Kmart
Your eyes (and sleep) will thank you.
Thanks!
You’re welcome!
For Australia-specific picks (available at Bunnings, Kmart, Officeworks, or online):
Top 3 Recommended Warm White LEDs (2700K, CRI 90+, Low Flicker)
Bulb: Philips Warm Glow LED (E27, 8W, 800lm)
Price (AUD):~$12
Where: Bunnings
Notes: Dims from 2700K ? 2200K. Best overall.
Bulb: Mirabella Genio Smart Bulb (E27, WiFi)
Price (AUD):~$15
Where: Kmart
Notes: Tunable 2700K–6500K. Control via app.
Bulb: IKEA TRÅDFRI Warm White (E27, 1000lm)
Price (AUD):~$9
Where: IKEA
Notes: High CRI, dimmable with IKEA hub.
All are flicker-free and energy-efficient (~8–10W = 60W old bulb).
Set your smart ones to 2700K after sunset — your eyes will feel the difference.
Sleep well!