Does Red Light Help You Sleep?

Sleep is a fickle thing. Anything from sleeping in the wrong position to an old mattress might be a sleeping mistake that keeps you from a good night’s rest. One of the things standing in the way of good sleep could be too much light exposure. But some people believe that using a specific type of night light—one that emits red light—could help you sleep better. (To be clear, we are not talking about a red-tinted lightbulb. These are special lights that emit light of a certain wavelength.) Here’s what sleep doctors want you to know about how red light impacts sleep and whether you should or shouldn’t be sleeping with a red light on.

The Science Behind Light and Sleep

Light, in general, affects the sleep-wake cycle. The human body’s internal clock is highly sensitive to light cues. Exposure to natural light during the day helps us feel alert and awake. Conversely, reduced exposure to light in the evening signals the body to produce melatonin, a hormone that induces sleepiness and prepares the body for rest. One of the best benefits of red light before bed is its impact on sleep.

Red light can influence sleep quality by affecting two key physiological mechanisms:

• Eelatonin secretion and circadian rhythm. Melatonin is a hormone produced in response to darkness, signaling to the body that it’s time to fall asleep. 
• Exposure to light, particularly blue light from smartphones and electronics, inhibits melatonin secretion, delaying the onset of sleep. However, red light has been shown to have a lesser impact on melatonin suppression compared to blue or white light.

Dr. Rodriguez says that light works as a zeitgeber, a naturally occurring ‘time clue’ that helps regulate our circadian rhythm. However, some types of light may help trigger sleep but others may disrupt it. Sunlight includes different types of light, which have varying wavelengths measured in nanometers (nm). “The radiation spectrum that is visible to the eye of humans includes colored light with wavelengths ranging from 380 nm (purple) to 780 nm (red),” he says. Blue light wavelengths are short, around 435-445 nanometers, and they suppress the release of melatonin. 

What Research Says About Red Light and Sleep

Studies show that exposure to red light in the evening can improve sleep quality, as it has less impact on melatonin production than blue or white light. Using red light before bed helps signal your body that it’s time to wind down. In a 2012 study, China-based researchers assessed the effect of red light therapy on the sleep quality and performance endurance of 20 female basketball players. Half the players received 30 minutes of full-body irradiation from a red-light therapy machine that looks like a tanning bed. The researchers found this group had greater improvement in sleep and serum melatonin levels than the placebo group, which didn’t receive red light therapy.

The 14-day whole-body irradiation with red-light treatment improved the sleep, serum melatonin level, and endurance performance of the elite female basketball players (P < .05). We found a correlation between changes in global Pittsburgh Sleep Quality Index and serum melatonin levels (r = −0.695, P = .006). Our study confirmed the effectiveness of body irradiation with red light in improving the quality of sleep of elite female basketball players and offered a nonpharmacologic and noninvasive therapy to prevent sleep disorders after training.

A small 2019 study in Nature and Science of Sleep found a connection between red-light exposure and reduced sleep inertia (morning grogginess). In a study of 30 people, researchers found that volunteers exposed to red light through closed eyelids (via a red-light mask or red-light goggles) had less sleep inertia than people exposed to dim light. Sleep inertia refers to deficiency in performance and alertness following waking (basically grogginess). It can last anywhere from a few minutes to several hours.

Participants not only saw a reduction in subjective sleepiness, they performed better on a variety of tasks as well. As the researchers noted, this could have major implications for overnight shift workers who have the opportunity to nap during their shift and for whom optimal job performance is crucial, such as first responders and medical residents. This study shows potential benefits for insomnia sufferers as well.

How Red Light Differs from Blue Light

You might know that blue light may strain your eyes and keep you awake. But what about red light? Red light therapy exposes you to low levels of red or near-infrared light to simulate various responses in the body. This non-invasive therapy has potential benefits across a wide range of applications, including skin health, pain management, and sleep improvement. Red light therapy uses the therapeutic properties of specific wavelengths of light to penetrate the skin, interacting with cells. These wavelengths are absorbed by the mitochondria, triggering a cascade of reactions in the body. Red light sleep, in particular, is believed to impact melatonin production and regulate the body’s circadian rhythm, both of which are crucial for maintaining healthy sleep patterns.

Blue light, the type that comes from electronic devices, has shorter wavelengths (450 and 495 nm). Blue light has been implicated in keeping us awake at night—that’s why experts recommend turning off your devices well before bedtime. But red light may have the opposite effect and aid in creating drowsiness. It might work in conjunction with melatonin, known as the “sleep hormone,” which helps regulate sleep and circadian rhythms. 

Practical Applications of Red Light for Sleep

Switching to red-tinted light bulbs or dim red lamps in the evening can help reduce the stimulating effects of blue light, which is emitted by most screens and bright white lights. While red-tinted lighting doesn’t have the same therapeutic benefits as red light therapy, it can still be useful for creating a softer, more calming environment. Use red-tinted lights in the hour or two before bed, particularly in spaces where you relax, like your living room or bedroom. This helps signal to your brain that it’s time to wind down, making it easier to transition into sleep.

If you’re looking for more significant sleep benefits, consider trying a red light therapy device. These devices emit specific wavelengths of red light that are thought to improve sleep quality. A short session of red light therapy before bed—about 10 to 20 minutes—can promote relaxation and help signal to your body that it’s time to sleep. Follow the manufacturer’s guidelines to make sure you’re using the device safely and effectively. The best time to do red light therapy for sleep is about 30 minutes before you go to bed. This timing allows your body to absorb the beneficial wavelengths of red light, which can help signal your brain that it’s time to wind down and prepare for rest. According to studies, red light therapy in the evening helps regulate your circadian rhythm by mimicking the natural sunset, thereby enhancing your body’s natural sleep signals.

Red Light Therapy Beyond Sleep

Bontanny Red light therapy offers benefits beyond its potential for improving sleep quality. Research has shown that red light can positively impact various aspects of health and well-being, offering benefits such as:

• Improved skin health: Red light therapy can enhance skin health by stimulating collagen production, improving skin elasticity, and reducing signs of aging.
• Pain relief and inflammation: Studies have shown that red light therapy can provide effective pain relief and reduce inflammation in various conditions, including arthritis, musculoskeletal disorders, and chronic pain syndromes.
• Enhanced muscle recovery and performance: Athletes can benefit from red light therapy’s ability to enhance muscle recovery, reduce exercise-induced muscle fatigue, and improve athletic performance.

Many people’s sleep issues are not due to insomnia but rather to pain or discomfort that makes sleeping difficult. Chronic pain, fibromyalgia, and arthritis are three of the most common conditions that keep sufferers from getting proper sleep. And, in a cruel twist, sleep deprivation often worsens pain symptoms, creating a vicious cycle that’s difficult to break out of. Red light therapy has been clinically proven to reduce pain and accelerate healing for a number of issues and conditions.

Expert Opinions and Caveats

Given the limited research, “this is one of those situations where there’s a sleep ‘hack,’ but there’s no evidence behind it really,” said Joshua Tal, a New York City-based psychologist specializing in sleep problems. “I don’t see the benefit.” And other studies have found a very different effect. “We have shown that you can actually alert the brain by exposing people to that saturated red light,” said Mariana Figueiro, director of the Mount Sinai Light and Health Research Center in New York City. “The only thing that you could argue is that what it’s doing is, if you give that red light in the evening prior to sleep, you’re minimizing the disruption of the circadian system, because disruption of the circadian system occurs with bright or blue light,” Figueiro said. In other words, it might be that any benefits come from replacing the light you’re exposed to before sleep with red light, rather than adding the latter during sleep. “And that may be what leads to better sleep.”

“The studies that are available have small sample sizes with no specific focus on treating sleep disorders. As a result, we still have a lot to learn about exactly how red light therapy affects people with different sleep cycle abnormalities,” says Dr. Glatter. There are red lights on the market, and if you want to try them before all the research is in, “the best way would be to use a high-quality red LED light bulb in your room for 15 to 20 minutes consistently before going to bed daily,” says Dr. Posina.

Personal Experiences with Red Light

Can red lighting really improve my sleep? I tested it to find out. Sleep has always been relatively kind to me, but the chillier months tend to torment my slumber. I could stay in bed forever. The alarm buzzes and I reset it at least three times, hoping to never leave my cocoon, then waste the day away in semi-lethargy. My clip-on light radiates a warm glow, and it’s a tool that supposedly assists in winding down, blocking blue light and triggering sleep. It seems to have worked a treat for my sleepy dog though, who has miraculously stayed in her own bed through the night. Although the effects are hard to measure in my sleep, I’ve become a little attached to this tiny beam. Reading has always been part of my wind-down routine, and this bendable contraption has only made it more enjoyable, peaceful and cosy. That red light instantly changes the mood – it feels calm and warm and forces you to get away from the screens.

FAQs About Red Light and Sleep

1. Does red light therapy really improve sleep quality?

Some studies suggest that red light therapy can enhance sleep quality by promoting melatonin production and regulating circadian rhythms. For example, research on athletes has shown improved sleep after evening red light exposure. However, experts note that more large-scale human studies are needed to confirm these effects across broader populations.

2. How long should I use red light before bed?

A session of 10 to 20 minutes about 30 minutes before bedtime is often recommended. This duration allows your body to absorb the light’s wavelengths without overstimulating you, helping to signal relaxation and prepare you for sleep.

3. Can I just use a red-tinted bulb instead of a therapy device?

Red-tinted bulbs can create a calming environment and reduce blue light exposure, but they don’t emit the specific wavelengths used in red light therapy devices. While they may help with relaxation, they lack the therapeutic benefits tied to cellular stimulation and melatonin production.

4. Is it safe to sleep with a red light on all night?

Sleeping with a dim red light on is generally considered safe and less disruptive than blue or white light. However, for optimal sleep, complete darkness is ideal, as any light can subtly affect your circadian rhythm if it’s too bright or prolonged.

5. Who might benefit most from using red light for sleep?

People with insomnia, chronic pain, or irregular sleep schedules—like shift workers or athletes—may find red light particularly helpful. It could also benefit those looking to reduce blue light exposure without fully eliminating evening light.

6. Are there any risks or side effects?

Red light therapy is generally safe, but some people might experience mild skin irritation or headaches. Avoid staring directly at the light source to protect your eyes, and consult a doctor if you’re on medications that increase light sensitivity.

7. How soon can I expect to see sleep improvements?

Results vary. Some report feeling sleepier after a single session, while others notice better sleep quality after consistent use over a week or two. Pairing it with good sleep hygiene—like avoiding screens and keeping a regular bedtime—can speed up benefits.

Conclusion

So, does red light help you sleep? The red light therapy theory suggests it may help promote sleep by boosting levels of melatonin, the sleep hormone. Studies show promising results, particularly for specific groups like athletes or those with sleep inertia, but the science isn’t fully settled. Red light’s longer wavelengths make it less disruptive than blue light, and it may offer a natural way to ease into rest.