Does Red Light Therapy Help You Sleep?

In the quest for better sleep, many people are turning to alternative therapies, one of the most promising being red light therapy. This therapy, which involves exposure to low-wavelength red light, is believed to influence sleep patterns and overall health. But does red light therapy help you sleep?

A 2019 study observed 19 participants in an office setting over three weeks. The findings indicated that exposure to a combination of red and ambient white light in the afternoon helped regulate circadian rhythms and boosted alertness during the post-lunch energy slump, when many experience fatigue.

In this article, we’ll explore the science behind red light therapy, how it impacts sleep, and whether it is a viable solution for those struggling with sleep disorders like insomnia and jet lag.

Does Red Light Therapy Create Melatonin?

Exposure to natural daylight in the morning helps signal alertness, while dim light in the evening promotes the production of melatonin, the hormone responsible for sleep.

However, artificial lighting—blue light from screens and LED bulbs—can interfere with this process by tricking the brain into thinking it is still daytime, thereby suppressing melatonin and delaying sleep onset.

This is where red light therapy comes into play. Unlike blue or white light, red light has a much gentler effect on the body's internal clock. Red light exposure in the evening does not disrupt melatonin production and may even support its release, helping to reinforce a healthy sleep-wake cycle.

By using red light therapy before bed, you can create a sleep-friendly environment that aligns with your circadian rhythm, promoting relaxation and improving overall sleep quality.

Supporting the benefits of red light therapy for sleep, a 2017 study published in Physiological Reports examined the effects of nighttime red light exposure on sleep quality and melatonin production.

The study found that individuals exposed to red light experienced improved sleep parameters, including increased sleep efficiency and longer total sleep duration, compared to those exposed to other types of light.

Does Red Light Therapy Have Side Effects?

One of the advantages of red light therapy is that it is generally considered safe with minimal side effects.

Unlike other forms of light therapy, such as blue or white light, red light does not disrupt circadian rhythms or suppress melatonin production. However, there are a few potential concerns to be aware of:

• Eye strain or discomfort: Although red light is gentler on the eyes than blue light, excessive exposure or close-range exposure may cause mild discomfort.
• Skin sensitivity: Some individuals with light-sensitive conditions may experience mild irritation, though this is uncommon.
• Headaches or dizziness: In rare cases, prolonged exposure to red light can lead to temporary headaches or dizziness, particularly in individuals sensitive to light therapy.

Despite these minor side effects, red light therapy is widely considered safe, especially when used according to recommended guidelines.

Benefits of Red Light Therapy

Red light therapy offers a range of potential benefits, particularly in promoting skin health, reducing inflammation, and aiding in pain management.

It is commonly used to accelerate wound healing and improve the appearance of scars, as the light stimulates cellular repair and regeneration. Additionally, red light therapy has shown promise in encouraging hair growth, especially for those dealing with conditions like alopecia.

It works by penetrating the skin and boosting collagen production, improving circulation, and reducing oxidative stress in cells.

Beyond its cosmetic and healing benefits, red light therapy is also being explored for its positive effects on sleep, with studies suggesting it may help regulate circadian rhythms, improve sleep quality, and reduce the time it takes to fall asleep.

The therapy is considered non-invasive, generally safe, and a potential alternative treatment for a variety of conditions.

For more details on the benefits of red light therapy, check out our guide on the benefits of red light therapy.

Can I Use Red Light Therapy for Insomnia?

Insomnia is a common sleep disorder that affects millions of people worldwide. According to the Cleveland Clinic, approximately one in three adults worldwide experiences insomnia symptoms, while about 10% meet the criteria for insomnia disorder. It can be triggered by stress, anxiety, lifestyle habits, or disruptions to the circadian rhythm.

Recent research has explored the effects of red light exposure on sleep and mood. A 2023 study published in Frontiers in Psychiatry examined how red light affects individuals with insomnia disorder (ID) and healthy subjects.

The study examined 114 participants, including individuals with insomnia, and found that while red light exposure improved sleep quality, it also increased negative emotions and anxiety in both groups.

Additionally, sleep efficiency decreased in healthy participants, and those with insomnia experienced more microarousals and altered REM sleep. These findings suggest that while red light therapy may aid sleep in some cases, its effects on mood and sleep quality should be carefully considered.

Can Red Light Therapy Help with Jet Lag?

Jet lag occurs when travelling across multiple time zones disrupts the body's natural sleep-wake cycle. This condition often results in difficulty falling asleep, daytime fatigue, and general malaise.

Red light therapy has been explored as a potential remedy for jet lag due to its ability to support circadian rhythm regulation.

A 2001 study published in Sleep found that exposure to bright light during the night impairs sleep quality and reduces alertness the following day. Since bright light exposure at night can throw off the body's internal clock, red light therapy offers a gentler alternative for adjusting the circadian rhythm.

Unlike bright or blue light, red light does not significantly affect melatonin production, making it an effective tool for resetting the sleep-wake cycle. By using red light therapy at specific times, travelers can shift their internal clock more gradually, improving sleep quality and helping them recover faster from jet lag.

For best results, individuals suffering from jet lag should use red light therapy at specific times aligned with their target time zone. This can help shift the sleep-wake cycle more quickly and reduce the symptoms associated with travel-related sleep disruptions.

What Colour Light Should You Avoid at Night?

Not all light colours affect sleep the same way. Blue and white light, commonly emitted from smartphones, tablets, and LED bulbs, is known to suppress melatonin production and interfere with the body's ability to wind down for sleep.

To improve sleep quality, it is best to avoid exposure to the following types of light at night:

• Blue light: Light receptors in the eye that affect the circadian rhythm are particularly sensitive to blue light. Blue light is produced by artificial lights and electronic screens. To promote better sleep, it's recommended to avoid using electronic devices that emit blue light at least one hour before bedtime.
• Bright white light: Overhead lighting and fluorescent bulbs can interfere with natural sleep signals.
• Green light: Though less disruptive than blue light, some research suggests that green light can still delay melatonin release.

In contrast, red light is considered sleep-friendly because it has minimal impact on melatonin production and may even support relaxation.

How Does Light Affect Your Sleep?

Light is one of the most significant external factors influencing sleep. The body’s internal clock, or circadian rhythm, relies on light cues to determine when to be alert and prepare for rest.

According to the US Centers for Disease Control and Prevention, circadian rhythms, the body's internal clock that regulates sleep and wake cycles, respond to light as a cue for wakefulness and darkness as a signal for sleep.

A 2019 study further observed 19 participants in an office setting over three weeks. The findings indicated that exposure to a combination of red and ambient white light in the afternoon helped regulate circadian rhythms and boosted alertness during the post-lunch energy slump, when many experience fatigue.

To promote better sleep, it's recommended to block all light from your bedroom. You can install blackout curtains or use a sleep mask to ensure a dark environment. If you need a nightlight, opt for one that emits soft red, orange, or yellow light.

Be sure to turn off or use night mode on any electronics that could emit light into your sleeping area. This creates an optimal sleep setting by reducing distractions and supporting your circadian rhythm.

In addition to managing lighting, it's important to follow other good sleep hygiene practices, such as avoiding caffeine, alcohol, and intense exercise close to bedtime. These habits can help promote a more restful night's sleep and allow your body to fully relax before resting.

Various forms of light therapy, including red light therapy, are also being explored to help reset circadian rhythms and improve sleep quality. Circadian rhythm disorders occur when a person’s internal clock is misaligned, either by being shifted too far forward or backward, or by failing to maintain a consistent 24-hour schedule. These issues are often linked to daily behaviours and light exposure.

A treatment for many circadian disorders is light therapy. This involves sitting near a high-powered lamp at specific times to help reset the body’s internal clock. The lamp mimics daylight and is typically used in the morning to help regulate circadian rhythms.

How to Use Red Light Therapy for Better Sleep

• Aim to use red light therapy 30 to 60 minutes before bed to help signal to your body that it’s time to wind down and relax.
• Select the appropriate device, such as bedside lamps, therapy panels, or wearable options, depending on your preferences.
• Consistency is key—make red light exposure a regular part of your nightly routine for optimal results.
• Reduce blue and white light exposure by reducing screen time and dimming lights in the evening to get the most out of the benefits of red light therapy.
• Adjust the intensity and duration of the therapy based on your comfort level and effectiveness.

Improve Your Sleep Today

Incorporating red light therapy into your routine can be an effective way to improve sleep quality and address issues like insomnia and jet lag.

By supporting circadian rhythm regulation and promoting relaxation, red light therapy offers a non-invasive solution for better sleep. If you're ready to experience the benefits firsthand, consider the Red Light Therapy Bed from Optimal Health, designed to help you improve your sleep and wellness.