Does Red Light Therapy Work For Sleep?

Red light therapy offers promising benefits, from boosting cellular repair to reducing inflammation. But does it help with sleep? Many adults struggle with insomnia or poor-quality sleep, leading to exhaustion, mood issues, and a higher risk of chronic diseases like heart disease, diabetes, and dementia. With over a third of Americans reporting less than seven hours of sleep, could red light therapy be the solution to better, restorative sleep? Let’s explore.

 

The Importance of good Sleep

Millions of people struggle with sleep, and the numbers are concerning. According to a 2020 report by the National Health Interview Survey, 14.5% of adults have trouble falling asleep most days or every day. Sleep difficulties are even more common among people with lower incomes, women, and those living in rural areas. Sleep is really important because it helps your brain work better, keeps you in a good mood, and gives your body time to heal. Without enough sleep, you might feel tired, grumpy, and have a hard time paying attention. That’s why getting good sleep is so important for your health and well-being.

 

The Benefits of Red Light Therapy for Improving Sleep

 

Promotes Melatonin Production

Red light therapy helps improve sleep by promoting melatonin production, a key hormone that regulates sleep-wake cycles. Melatonin naturally rises in the evening, signaling to your body that it’s time to rest. This hormone is crucial for helping you fall asleep and stay asleep throughout the night. According to a 2012 study by Jiexiu Zhao and colleagues, red light therapy can boost melatonin levels and improve sleep quality. In the study, Chinese female basketball players were exposed to red light for 30 minutes every night for 14 days. The results showed a significant increase in their melatonin levels and a noticeable improvement in their overall sleep quality. This research proves that red light therapy can be an effective, noninvasive way to enhance sleep, especially for those looking to naturally boost melatonin production.

Alleviates Pain and Inflammation

Red light therapy helps improve sleep by alleviating pain and inflammation. When you’re in pain or dealing with inflammation, it’s harder to relax and get restful sleep. Red light therapy targets these issues, helping your body heal and reduce discomfort, which can make it easier to fall asleep and stay asleep.

A study by Michael R. Hamblin looked at how red and near-infrared light, also known as photobiomodulation, reduces inflammation. They found that this therapy reduces inflammation markers and helps the body heal, especially in areas like joints and injuries. 

In conclusion, red light therapy reduces pain and inflammation, promoting relaxation and healing, which ultimately leads to better, more restful sleep.

 

What Are the Best Times to Use Red Light Therapy for Better Sleep?

Red light therapy is safe to use any time, but for better sleep, try using it about 30 minutes before bed. This way, you can relax and prepare your body for a good night’s rest, making it easier to fall asleep peacefully.

 

How Long Should You Use Red Light Therapy for Sleep Improvement?

You should use red light therapy for 30 minutes each night for 14 days to enhance sleep quality. A study from the China Institute of Sport Science showed that this regimen improved sleep and melatonin levels in female basketball players, demonstrating its effectiveness for better recovery and performance.

 

What Should You Wear During a Red Light Therapy Session for Sleep?

During a red light therapy session for sleep, it’s best to go unclothed to maximize exposure to the light, which enhances absorption and effectiveness. However, we understand that some people may not feel comfortable fully undressing. In that case, wear breathable, minimal clothing, such as loose-fitting cotton garments or athletic wear, to ensure comfort while still benefiting from the therapy. These fabrics allow the light to penetrate effectively. We encourage you to incorporate red light therapy at home so you can feel comfortable about what to wear during your sessions.

 

Is Red Light Therapy Safe to Use Every Night for Better Sleep?

Yes, red light therapy is safe to use every night if you want to improve your sleep. It helps boost melatonin production and reduces pain and inflammation, making it easier to relax and fall asleep. Just remember to use it at the right frequency and duration. Pay attention to how your body feels, and don’t hesitate to talk to a healthcare professional if you have any specific health concerns. 

 

Can Red Light Therapy Be Used With Other Sleep Treatments?

Yes, you can use red light therapy alongside other sleep treatments like meditation, regular exercise, and lifestyle changes. Combining these methods can improve sleep quality and overall well-being. For example, practicing meditation after red light therapy or taking a relaxing evening stroll can create a calming bedtime routine that helps you fall asleep more easily.

 

Tips for Getting the Most Out of Red Light Therapy for Sleep

 

Avoid blue light exposure

Most people get exposed to blue light every day through phones, computers, and even room lighting, especially in the evening. A 2022 review by Marcia Ines Silvani and her team found that this blue light exposure messes with your sleep. They saw that nearly half of the studies reported people taking longer to fall asleep, while a fifth found that sleep quality got worse. One-third of the studies also showed shorter sleep duration. So, if you’re using red light therapy, try to limit screen time before bed for better sleep results.

 

Avoid Late-Night Meals

Skipping large meals before bed improves sleep. In 2020, Nikola Chung and her team studied how meal timing affects sleep in young adults. They surveyed 793 university students and found that eating within three hours of bedtime increased the chance of waking up during the night. This held true even after accounting for factors like body weight and ethnicity. 

 

Avoid caffeine before bed

To sleep better, it’s important to avoid caffeine before bed. A study looked at how caffeine affects sleep by giving people a dose of 400 mg at different times—right before bedtime, 3 hours before, and 6 hours before. The results showed that caffeine disrupts sleep no matter when you take it, even if it’s 6 hours earlier. This study highlights why you should steer clear of caffeine at least 6 hours before bedtime to help improve your sleep quality.

 

Take a bath

Taking a warm bath about 90 minutes before bedtime can really help you sleep better. A study from The University of Texas at Austin looked at many studies on this topic. Researchers found that bathing in water between 104 and 109 degrees Fahrenheit can lower your body temperature, which is key to falling asleep. They discovered that this simple act can cut the time it takes to fall asleep by about 10 minutes. So, if you want to drift off more easily and enjoy a deeper sleep, adding a warm bath to your evening routine might be a great idea!