Can Red Light Therapy Help You Sleep Better? Here's What the Science Says


If you're like many people struggling to get a good night's rest, you've probably tried everything from melatonin supplements to sleep masks—and maybe even counting sheep. But there's one sleep aid you might not have considered yet: red light therapy.

It might sound futuristic, but this science-backed wellness tool is gaining attention for its ability to improve sleep. Let’s explore how red light therapy works and how it might help you fall asleep faster and wake up feeling more refreshed.

 What Is Red Light Therapy?

Red light therapy (RLT) involves exposing your body to low wavelengths of red or near-infrared light—typically between 620 and 850 nanometers (nm). Unlike harsh blue or white lights, red light mimics the soothing glow of a sunset, making it a perfect addition to your evening wind-down routine.

Here Is How Red Light Therapy Can Improve Your Sleep

1. Boosts Melatonin Naturally

Melatonin is your body's natural sleep hormone, and its production is highly sensitive to light. Blue light from phones and screens can suppress melatonin, tricking your brain into thinking it's still daytime.

Red light, on the other hand, doesn’t disrupt melatonin production—in fact, studies suggest it may help increase it, allowing your body to better prepare for sleep.

2. Supports Your Circadian Rhythm

Your circadian rhythm is your internal body clock that tells you when to sleep and wake up. Red light helps reinforce this cycle by mimicking natural evening light. Using it in the evening can cue your body that it's time to wind down, helping you fall asleep more easily.

3. Reduces Stress and Cortisol Levels

Stress is one of the biggest enemies of quality sleep. Red light therapy has been linked to lower cortisol levels—the hormone responsible for your stress response. Lower stress = a calmer mind at bedtime.

4. Eases Pain and Inflammation

If pain is keeping you up at night, red light therapy might help. It’s been shown to reduce inflammation and relieve muscle or joint pain, making it easier to physically relax and drift off to sleep.

5. Boosts Cellular Health

Red light therapy helps your cells function more efficiently by improving mitochondrial performance—in other words, it helps your body create more energy (ATP) and heal itself more effectively. While this might not directly make you sleepy, better cellular health supports better overall wellbeing, which includes more restorative sleep.

What Does the Research Say

One notable study in 2012 looked at athletes who used red light therapy for 30 minutes each night. After two weeks, they reported better sleep quality and higher melatonin levels compared to those who didn’t use the therapy.

While more research is still needed, early findings are promising—and thousands of anecdotal stories echo the same message: red light helps people sleep better.

Red light therapy isn’t a magic bullet, but it’s a gentle, non-invasive tool that can make a big difference in your sleep quality—especially if you struggle with falling asleep, staying asleep, or waking up groggy.

Whether you’re a chronic insomniac or just looking to optimize your sleep routine, giving red light therapy a try might be the (literal) light at the end of the tunnel.



Light Lounge Boulder
(720) 817-3666
maryelges@lightlounge.life
www.lightlounge.life/boulder
1800 Commons 30th str, Suite 206, Boulder, Colorado


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