Does red light therapy help you sleep? Plus, 4 tips to use it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Some say red light therapy can improve sleep quality by promoting melatonin production — but is it true? Here’s what science says about red light and rest.
If you’ve ever struggled with getting good sleep, you know how frustrating it can be. Not only are you always exhausted, but also, bedtime can become a real source of stress. (After all, who looks forward to a night of staring at the ceiling?)
Sure, you can cut back on caffeine, have impeccable sleep hygiene, follow strict bedtimes, or even try sleep aids, but there might be another possible solution that’s even simpler — red light therapy.
It might sound strange at first, especially if you’re unfamiliar with how different colors can affect your sleep. Blue light is the most commonly discussed one because it can keep your brain alert when you need to wind down, especially the light emitted from phones and other screens. (Anyone rocking blue-light glasses while reading this?)
But recent research suggests that red light therapy might have the opposite effect, helping your body not only fall asleep but stay asleep. Here’s what you should know.
Effects of red light therapy on sleep: What the studies say
When we talk about red light therapy, we’re referring to a specific kind of light that uses red wavelengths (typically 600-650 nanometers). Some studies suggest that red light therapy can improve sleep quality, particularly for those recovering from physical exertion, such as athletes. In one study, athletes who used red light therapy before bed reported better sleep and faster recovery.
Red-tinted lighting, like the kind you might get from a red light bulb, is different from red light therapy. While red-tinted lights may create a dimmer, less stimulating environment before bed, they don’t offer the same scientifically studied benefits as true red light therapy devices. Still, using softer, dim red lighting can still be less disruptive to melatonin production than blue light, making it a gentler choice for evening lighting.
If you’re looking for other ways to create an ideal sleep environment for bed, here’s how to use your senses to guide you.
Does red light therapy create melatonin?
Melatonin is the hormone that helps you feel sleepy and prepares your body for rest. Normally, your brain starts producing melatonin as it gets dark. But exposure to bright or blue-toned light—like the kind from your phone, computer, or certain types of light bulbs—can suppress melatonin production, tricking your brain into thinking it’s still daytime and keeping you awake.
Red light therapy doesn’t have this effect. Research suggests that red light therapy can actually support your body’s natural production of melatonin by allowing your brain to relax and prepare for sleep without the stimulating effects of blue light.
Benefits of red light therapy for sleep disorders
Red light therapy can be particularly helpful for people with sleep disorders like insomnia, because in addition to encouraging melatonin production and promoting relaxation, it may also have a calming effect on the nervous system, reducing anxiety (Dealing with anxiety before bed? Here are 10 tips to help).
One study even found that insomnia patients who used red light therapy before bed experienced improved sleep quality, including falling asleep faster and waking up less during the night.
Red light therapy may also support those with delayed sleep phase disorder, which is when the body’s internal clock is shifted, causing a person to stay up late and wake up late. Red light exposure in the evening can help reset this clock, making it easier to fall asleep at a more typical time.
How to incorporate red light into your nightly routine: 4 tips for better sleep
We all know that a bad night’s sleep can put us in a funk the next day, especially if it happens more often than we’d like. Adding red lights—via bulbs or therapy—into your evening routine could be a new way to help you get quality sleep and wake up feeling your best.
1. Use red-tinted lighting in the evening for a calmer environment
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.
2. Try red light therapy devices for a targeted sleep boost
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.
3. Limit screen time and blue light exposure before bed
It’s important to limit your exposure to blue light from phones, tablets, and computers in the hour leading up to sleep.
If you need to use devices in the evening, consider using blue light filters or “night mode” settings, which shift the screen’s colors to warmer tones. Alternatively, wearing blue light-blocking glasses can help reduce the amount of blue light entering your eyes.
💙 Add The Daily Move’s Screen Off, Sleep On guided exercise to your nightly routine to help swap phone time for restful sleep.
4. Be consistent with your bedtime routine
Whether you’re using red-tinted lighting or red light therapy, make sure to incorporate it into your nightly routine on a regular basis. Your body responds well to routine, and over time, these cues will help signal that it’s time to relax and prepare for sleep.
Try to maintain a consistent bedtime and wake-up time (yes, even on weekends) to keep your circadian rhythm in balance. You might also consider pairing your red light routine with other soothing practices, like reading or meditation, to make your sleep environment even more inviting.
💙 Try these Easy Tips for Better Sleep from renowned sleep expert Dr. Matthew Walker.
Red light sleep FAQs
Is red light therapy safe for nightly use?
Yes, red light therapy is generally considered safe for nightly use, especially when used at a low intensity. Red light therapy is often used in sleep studies because of its calming effect on the body’s circadian rhythm—your body’s internal clock. Because it doesn’t interfere with melatonin production, using red light therapy in the evening is unlikely to cause harm. Still, it's always a good idea to check in with a doctor or healthcare provider if you have any questions or concerns.
How long should I use red light therapy before bed?
The amount of time you spend exposed to red light therapy before bed can vary depending on the device you’re using and your personal preference. Most experts recommend starting with short sessions of 10 to 20 minutes. You can sit in front of a red light therapy device or have it aimed at your body while you wind down for the night. Many people find that this brief exposure is enough to trigger feelings of calm and prepare their bodies for sleep. Make it a consistent part of your evening routine so your body associates it with sleep time.
Does red light therapy have side effects?
For most people, red light therapy doesn’t come with any major unintended side effects. The wavelengths of light used in red light therapy are safe and non-invasive, and the treatments are usually short. But, as with any light therapy, there are a few things to keep in mind to avoid discomfort.
Some people might notice slight eye strain if the red light is too bright or if it shines directly into their eyes for a long period of time.
If you’re using a therapy device, it may be a good idea to keep your eyes closed or wear protective glasses.
A small percentage of people might also experience mild headaches or irritation after using red light therapy, but these are rare and tend to go away quickly.
If you do notice any discomfort, try reducing the intensity or duration of your red light session. You can also experiment with dimmer settings or softer lighting to find what feels best for you.
Can I use red light therapy for insomnia?
Yes, red light therapy may be a helpful tool for managing insomnia, especially if you’ve tried other methods that haven’t worked. Studies have shown that red light can help regulate your body’s circadian rhythm, which can get disrupted in people who have insomnia. By using red light therapy regularly before bed, you may be able to help your body naturally produce more melatonin, making it easier to fall asleep and stay asleep.
If you’re dealing with chronic insomnia, it’s important to remember that red light therapy is just one piece of the puzzle. Insomnia can have many causes, including stress, anxiety, and lifestyle factors. While red light might help with the sleep side of things, it’s also a good idea to look at other habits that might be affecting your rest, such as your evening routine or how much caffeine you’re consuming during the day. Combining red light therapy with other healthy sleep practices, like these 10 strategies, could give you the best results.
Can red light therapy help with jet lag?
Jet lag happens when your body’s internal clock is out of sync with the time zone you’re in, and it can leave you feeling out of sorts. Red light therapy might be able to help with jet lag by supporting your body’s natural sleep-wake cycle, making it easier to adjust to a new time zone.
If you’re planning a trip and want to try using red light for jet lag, start by using it consistently a few nights before your departure. Then, once you arrive in the new time zone, use the red light in the evening to help your body adjust to the new bedtime. This may help your body adapt more quickly and reduce that groggy feeling. You can also try adding in these 10 recovery tips to kick your jet lag.
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