The Science Behind Red Light Therapy and Sleep

Did you get a good night’s sleep last night? If you’re an American adult, there’s only a 2 in 3 chance you did. Insufficient sleep and exhaustion are incredibly widespread, leading many people to seek relief in the form of sleep aids at night and caffeine during the day.

Unfortunately, many sleep medications come with a long list of undesirable side effects, while caffeine can impact your ability to fall asleep or sleep soundly through the night. This endless cycle leads many to ask how to sleep better at night naturally.

The good news is that there is an option for people who want to sleep better without relying on pills or caffeine—red light therapy. Red light therapy (RLT) has gained attention for its potential to reduce inflammation, help a variety of skin conditions, and be a natural remedy for better sleep. Let’s take a look at the science behind these claims, especially as they relate to red light therapy’s potential to help you sleep well tonight.

The Science of Sleep (and Sleep Loss)

For something humans and most animals do every night, the mechanics and purpose of sleep are still largely a mystery.

What scientists are certain of is that sleep is a biological necessity and plays a role in practically every bodily system. But for something so important, it’s oddly hard to get enough of it. The modern lifestyle has made it even harder to sleep better at night naturally, thanks to the prevalence of television, podcasts, and doom scrolling that can keep us up into the wee hours of the morning.

Melatonin, aka the “sleep hormone,” is naturally produced by the pineal gland when your body is exposed to natural darkness. It helps signal to your body that it is time to sleep. Before artificial light, people’s sleep cycles naturally followed the sun. However, exposure to artificial light, especially blue light from screens, can disrupt melatonin production. This disruption can lead to insomnia or difficulty falling asleep and staying that way. A mere 8 lux, less than the average table lamp, can affect your body’s natural rhythm.

There are quite a few categories of sleep disorders, but insomnia and circadian rhythm are the ones most affected by light. It might seem contradictory, but this is where red light therapy comes into play.

Enhancing Sleep Quality with Red Light Therapy

The connection between RLT and sleep quality revolves around its ability to influence melatonin production and regulate circadian rhythms, which are crucial for maintaining healthy sleep patterns.

Studies have shown that red light therapy can help counteract the adverse effects of blue light exposure by promoting the natural production of melatonin. A study published in the Journal of Athletic Training demonstrated that athletes who received red light therapy experienced significant improvements in sleep quality, including increased melatonin levels and more consistent sleep patterns. This suggests that red light therapy may serve as an effective non-invasive treatment for those struggling with sleep disorders or poor sleep quality.

One of the most compelling reasons to incorporate red light therapy into your nightly routine is its potential to enhance overall sleep quality. Many other sleep aids can leave you feeling groggy or become habit-forming; RLT offers a natural and side-effect-free approach. After several regular sessions of red light therapy, you may find yourself falling asleep faster, staying asleep longer, and waking up feeling more refreshed and less inclined to need a thermos of coffee to get through your day.

For anyone suffering from chronic sleep disorders, red light therapy can be a lifesaver. Insomnia often stems from an imbalance in the circadian rhythm, which can make it really hard to stay asleep at night, affecting your alertness during the day. By using red light therapy, you can help reset your internal clock, encouraging a more natural sleep-wake cycle. This is particularly beneficial for individuals who have to work night shifts or frequently travel across time zones. RLT can mitigate the effects of jet lag by aligning the circadian rhythm with the local time so you can get a good night’s rest, even when your body is in another time zone.

The science of red light therapy for sleep is still in its infancy, and more extensive studies with a broader sample size will be needed, but early results are promising. Because it is non-invasive without harmful side effects, it is worth trying red light therapy to see if it can offer any help getting or staying asleep.

How To Use Red Light Therapy To Sleep Better at Night Naturally

To use red light therapy for better sleep, incorporate a red light device into your evening routine. About 30 minutes to an hour before bedtime, expose yourself to the red light for 10-20 minutes. This can be done by sitting or lying under a red light panel or using a hand-held device to target specific areas like the face or chest.

Red light stimulates the production of melatonin. Unlike blue light emitted by screens, which can disrupt melatonin production, red light has been shown to enhance it, helping you fall asleep more quickly and enjoy deeper, more restorative sleep.

For optimal results, ensure the light is positioned close to your skin, and the environment is calm and relaxing. Consistency is key, so make red light therapy a regular part of your pre-sleep routine. Over time, you may notice improved sleep patterns, less difficulty falling asleep, and a greater sense of restfulness in the morning.

However, beware of using red light at too high a brightness as this can suppress melatonin production.

Experts say that any light while you’re sleeping will likely cause some disruption, so unless you need a night light, ensure your sleeping area has little to no light.

Additional Tips for Improving Sleep Naturally

While red light therapy is a powerful tool for improving sleep, it works best with other natural sleep remedies. Here are some additional tips to help you maximize the benefits of your RLT sessions:

1. Create a Relaxing Bedtime Routine: If you have a consistent bedtime routine, you can Pavlov your body into winding down. Consider incorporating calming activities such as reading, meditating, or taking a warm bath before bed. Adding a red light therapy session to this routine can enhance its effectiveness by promoting relaxation and melatonin production.
2. Limit Screen Time Before Bed: As mentioned, exposure to blue light from screens can really disrupt melatonin production and interfere with sleep. Try to limit your screen time by not looking at screens for an hour before bed. Instead, engage in activities that promote relaxation. If you must use screens, consider using blue light filters or glasses designed to reduce blue light exposure.
3. Maintain a Consistent Sleep Schedule: Want to completely throw off your ability to fall asleep? Otherwise, be inconsistent with your wakeup and sleep times. If you go to bed and wake up at the same time every day, even on weekends, you can regulate your circadian rhythm. Consistency reinforces your body’s sleep-wake cycle, which makes it easier to fall asleep at night and wake up refreshed.
4. Optimize Your Sleep Environment: Your bedroom environment is crucial to sleep quality. Keep your room quiet and dark to create an ideal sleep setting. Comfort is also crucial; a mattress and pillows that aren’t lumpy and mishappen can also significantly improve your sleep.
5. Practice Mindfulness and Relaxation Techniques: If you can’t sleep, you may be stressed. Stress and anxiety are often the cause of poor sleep. Mindfulness practices like progressive muscle relaxation, guided imagery, and deep breathing exercises can get your body ready for sleep. Red light therapy can complement these practices by creating a relaxing atmosphere.

Rest Your Eyes with Red Light Therapy

Red light therapy shows promise as a natural remedy for improving sleep quality. RLT offers a non-invasive solution to common sleep challenges by enhancing melatonin production and regulating circadian rhythms. When combined with other healthy sleep habits, red light therapy can help you achieve a more restful and rejuvenating night’s sleep. Whether you’re struggling with insomnia, dealing with the effects of jet lag, or simply looking to optimize your sleep, RLT is worth considering as part of your nightly routine.

It’s important to note that while red light therapy offers potential benefits for sleep, it’s not a one-size-fits-all solution. Individual responses to RLT may vary, and what works for one person may not work for another. It’s also essential to be patient, as improved sleep quality may take time. Moreover, combining RLT with a holistic approach to sleep hygiene—such as maintaining a regular sleep schedule, reducing caffeine intake, and managing stress—can significantly enhance the overall effectiveness of your efforts.

If you want to incorporate red light therapy into your bedtime routine, the DNA Vibe Red Light Therapy Tool is your best friend. This piece of wearable technology easily slides into your daily (and nightly) routine. Learn more about the DNA Vibe here!

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