How did you sleep last night, or the night before? Current statistics are grim: According to the Sleep Foundation, the average adult in the U.S. is getting less than seven hours of sleep per night, and between 50 and 70 million people have chronic sleep disorders. As we seek efficacious solutions, more and more people are asking: Does red light help you sleep better? Here, experts give us the answer.
Featured Experts
- Kelly Murray, a certified adult sleep coach, certified functional diagnostic nutrition practitioner and award-winning pediatric sleep consultant
- Greg Bonnier, vice president of Helight USA Inc.
What is red light?
Unfortunately, the red light we’re referring to here isn’t as easy as turning on a red light bulb. This type of red light has to be of a specific wavelength and precisely calibrated. “At high intensity, red light in the 630 to 660 nanometer range has many benefits derived from what we call ‘photobiomodulation.’ This is the capacity our cells have to transform photons at these wavelength into energy,” explains Greg Bonnier, vice president of Helight USA Inc. “When given extra energy through the skin, our cells can better repair what they would naturally need to repair in our body. This includes most of what is inflammatory in nature, as well as stimulating cell regeneration.”
How can it improve sleep?
Kelly Murray, a certified adult sleep coach, says that research continues to support the theory that red light can improve sleep. “Light both stimulates and inhibits melatonin production,” she explains. “Blue light, which can be found in most every screen we’re exposed to these days, inhibits the production of melatonin, the ‘sleepy hormone.’ Red light, on the other hand, is on the opposite end of the spectrum from blue light. It’s hypothesized that this may encourage the release of melatonin outside of the pineal gland.”
A 2012 study on the effects of “photobiomodulation,” or red light therapy, on the sleep quality of female basketball players inspired Helight to further explore the impact of red light on sleep. Murray also references this study: “Half the players received 30 minutes of full-body irradiation from a red-light therapy machine. The researchers found this group had greater improvement in sleep and melatonin levels than the placebo group, which didn’t receive red light therapy.”
Throughout its research, Helight also discovered that “NASA used different wavelengths of light to regulate the sleep cycle of astronauts in space,” says Bonnier. “It is also used on submarines for the same reason. This prompted us to engage in the research that led to the discovery that red light can have serious benefits on sleep quality and relaxation, and ultimately, to the invention of Helight Sleep. At a certain intensity and wavelength, red light can help the brain understand it’s time to go to sleep.”
It’s worth noting, Murray says, that “while red light therapy shows promise, it’s not a magic-wand solution. It’s most effective when used as part of a comprehensive approach to sleep health that includes good sleep hygiene, a healthy diet, regular exercise and stress management.”
Who are red light sleep aids good for?
Red light sleep aids can benefit those who have trouble both falling asleep and staying asleep. “For those who have trouble falling asleep, red light lets you create an environment that’s more conducive to sleep,” says Murray. “Replace blue light—turning off all your devices—with red light during your wind-down routine at night. Doing this will inherently set you up for a better night’s sleep. For those who have trouble staying asleep, research shows that red light reduces stress and helps stabilize blood sugar. This alone can help the body to maintain a calm and balanced state throughout the night. Lower stress levels mean fewer cortisol spikes, leading to fewer awakenings.”
Bonnier agrees, saying red light is a great way to relax and fall asleep faster, sleep better and sleep deeper. “We also have customers who use Helight Sleep to help them fall back asleep when they wake up in the middle of the night. Customers report waking up more refreshed and with more energy. Additionally, because it helps tell the brain when nighttime occurs, many high-level athletes who are subject to frequent time-zone changes due to traveling are using it. It helps curb the adaptation to this new time zone.” Through studying some of these athletes using biometric data-gathering devices, Helight discovered the benefit red light can have on the deep-sleep phase. This helps further explain why most people using Helight Sleep feel like they had better sleep quality upon waking. Many of our customers have reported, and validated, improved sleep scores on their sleep-tracking devices.”
Can red light help kids sleep better too?
As an award-winning pediatric sleep consultant, Murray has studied this notion. “While the potential benefits of red light therapy for adults are promising, there is currently insufficient research specifically focused on its use with children,” she explains. “Therefore, it’s crucial to approach using red light with caution when it comes to kids. Parents considering red light therapy for their children should consult a pediatrician or sleep specialist. They will ensure it is safe and appropriate for their child’s specific needs.”
That said, Murray also has advice to share on kids’ night lights. “Oftentimes, parents will tell me they use a night light for their child, and more often than not, that night light falls into the blue-tone range,” she says. “If you’re going to use a night light, it is so important to use a dim, warm tone such as amber or red. This tone does not produce the same inhibitory effects on melatonin as blue light.”
Other Wellness Benefits of Red Light
As briefly mentioned above, red light has also been shown to reduce stress levels. “This is crucial because stress is a major sleep disruptor,” says Murray. “A 2016 study on rats measured the effects of red light and found that it decreased cortisol and blood glucose levels. This illustrates a direct connection between red light therapy and stress reduction. This is also supported by a study published in the Journal of Biophotonics, which found that red light significantly reduces blood sugar spikes. Blood sugar and sleep play upon one another. Blood sugar spikes can lead to spikes of cortisol—the ‘alert hormone’—which perpetuates sleep problems! It stands to reason that by stabilizing blood sugar levels, red light therapy can contribute to better sleep.”
Red light also promotes healing. “More research supports the theory that red light aids in reducing inflammation,” says Murray. “Inflammation can cause disruptions in sleep, again, due to our friend cortisol. So, by reducing inflammation through red light therapy, a smoother night of sleep can be achieved.”
