Red Light Therapy for Sleep: A Natural Solution for Restful Nights

Red light is currently snowballing rapidly in popularity and attention (and quite rightly so). It is also precisely why we’ve made a series all about it, with solid info and advice covering everything red light therapy, from cellulite and acne to back pain and beyond. Starting with sleep, we will, if you excuse the pun, now shed some light.

Amazingly, red light research was adopted by NASA scientists exploring ‘space horticulture’, with a vision to develop regenerative gardens that could survive extraterrestrial journeys. A deeper understanding of its potential in human health then unfolded.

Red light therapy exposes the body to low levels of red or near infrared light. These red light wavelengths are able to penetrate the skin and be absorbed by the cells for therapeutic benefit. Mainly, this effect is achieved by boosting the energy source for cellular repair and improved function, known as adenosine triphosphate, or ATP for short. 

Insomnia and other sleep issues are of an increasing prevalence due to many factors that make up our modern lifestyles. 

Such issues come into being when the body and the circadian rhythm (your body’s natural clock), are out of balance. Hormonal imbalances, chronic stress and excessive screen time can all contribute to this effect and ultimately lead to poor sleep, making it harder to fall asleep, stay asleep, and experience a truly restorative rest period.

Red light’s sleep benefits can be attributed to melatonin production modulation, regulating your body’s natural sleep cycle by sending a signal to your brain that “now’s the time to sleep”. Unlike blue light, which has the opposite effect in suppressing melatonin production, red light allows for a smoother transition into sleep.

Adding to this, red light therapy helps reduce inflammation and lowers stress markers, both of which may be active in preventing a good night’s sleep. Impressively, many studies have found success in significantly boosting sleep quality with RLT, and with highly effective home red light devices available, the same could be true for you.

Yes, red light is a terrific way toward tranquillity, but pairing it with a few other bedtime tricks can be even better. Simple methods such as avoidance of blue light, supplementation and the establishment of routine can help you well on your way to some great shut-eye. Here are some popular examples for your sleep wellbeing:

1. Blue-light blocking glasses: Blue light is present in our TVs laptops and phone screens, yet it is also present in sunlight. The effect of blue light is nuanced, depending on the source of the light and timing. As sleep therapist Daniel White puts it: “While blue light exposure from natural sunlight helps regulate alertness and mood during the day, excessive artificial blue light from screens can cause digital eye strain and may confuse the circadian rhythm even before nighttime. Wearing these glasses during the daytime, and especially during extended screen use, can help to mitigate this effect”.
   
   Blue light glasses like RA OPTICS tend to be quite sci-fi-like in appearance, and some people feel trendy wearing them, which is an added bonus.
   
   
2. Quality sleep supplements and herbs: Magnesium is amongst the most obvious options to relax the mind and muscles, relaxing any lingering tension. And for those nights when your thoughts are racing, valerian root or L-theanine can help you to slow down.
   
   Likewise, herbal teas like chamomile and valerian root can be a more flavourful way to take in these relaxing herbal sleep remedies.
   
   
3. Sleep hygiene: Last but not least, sleep hygiene sets the stage for the night ahead of you. Just as you prepare for the day ahead of you on a morning, sleep routines are the same, but in reverse. Dim the lights, lower the temperature, and create a soothing environment free of screens.

Red light therapy is a calming and natural way to help you ease into a deeper and more restful sleep. Whilst sleep is a very personal topic, and it’s not a “one-size-fits-all cure”, when paired with good bedtime habits and a few extra sleep boosters, it can make a real difference when added to your nightly routine.