When we go to sleep, the process often becomes complicated. Melatonin is the main source of hormones that induce sleep and can help or disrupt our sleep. In fact, blue light also interferes with our sleep and disrupts our cardiac system. But what many people don’t know is that red light helps the human biological rhythm to relax and rest, as indicated by studies from Thomas Jefferson University and the renowned Sleep Foundation. This state of tranquility is due to the fact that ipRGC cells, because of the photopigment melanopsin, are favored by warm light. Red light definitely helps us combat insomnia and take care of our sleep hygiene. Keep reading to learn more about taking care of your sleep and the quality of your rest.
The main key: “red lights for sleeping”
Using dim red lights before bedtime can promote a sleep-friendly environment and reduce interference from blue or white light. However, it is not a “miracle solution.” Most experts agree that this practice also requires good sleep hygiene, including regular schedules, a dark environment, avoiding stimulants, and managing stress. But let’s see what science has to say. In addition, over the past three decades we have seen a growing interest in light effects on behaviour and their use as a therapy for addressing insomnia symptoms, although evidence remains inconclusive regarding insomnia disorder. In 2016 a meta-analysis reviewed the effects of light therapy on sleep problems in general, reporting an effect on insomnia symptoms and fatigue, especially with higher light dosage.
Why red lights before bedtime can improve your sleep
Studies on how light affects the human biological clock indicate that shorter wavelengths, specifically between about 446 and 477 nm, more aggressively suppress the sleep hormone melatonin.
According to research from Thomas Jefferson University, this occurs because a type of retinal cell called ipRGCs, which contain the photopigment melanopsin, respond intensely to these wavelengths. However, red light is much less effective on the circadian system, which means that exposure to it at night produces less melatonin suppression, according to the Sleep Foundation.
In practice, this means that using dim red lighting before bedtime can help maintain higher melatonin levels, helping the body prepare for rest.
A trial with Chinese female athletes found that 20 minutes of red light exposure per day for 14 days improved sleep quality according to the PSQI index, in addition to modestly increasing serum melatonin.
Similarly, another study of people with insomnia compared red light to white light and found that red light can shorten the time it takes to fall asleep, although some sleep parameters were altered.
Although the results are promising, the evidence is still limited and the studies show a lot of variability. In summary, red light does not automatically guarantee good sleep, but it is a scientifically supported alternative to promote rest, provided it is used in conjunction with good sleep hygiene. In practice, this means that using dim red lighting before bedtime can help maintain higher melatonin levels, helping the body prepare for rest.
How to use red light at home to improve sleep
Here are some tips to help you get a better night’s sleep. Some of them are very simple and take very little time, but they do produce results:
- Three hours before bedtime: experts recommend replacing light bulbs with very dim red or amber lamps.
- This also applies to the bedroom, but make sure it is almost completely dark. If you need light to move around, use a red or amber night light, directed at the floor and set to minimum intensity.
- Avoid bright screens: these emit blue light, which strongly suppresses melatonin. This is why using your phone just before bedtime can interfere with your rest.
- Exposing yourself to natural light as soon as possible after waking up helps synchronize your biological clock and promotes a good night’s sleep.