Can Red Light Improve Your Sleep? What Experts Say About the Wellness Trend

Red light therapy and red-toned lights have gained popularity as a way to wind down in the evening, with claims that swapping out harsh blue light from phones and overhead bulbs can help people sleep better. But sleep experts note that while red light can be a helpful tool, it is not a cure-all for sleep issues.

What Experts Say About Red Light and Sleep

According to Dr. Daniella Marchetti, a clinical health psychologist and behavioral sleep medicine specialist, recent studies suggest red light therapy can help improve sleep quality, but it may not necessarily increase sleep duration or reduce nighttime waking. Dr. Greg Jones, a longevity doctor and sleep health expert, explains that light acts as a biological signal that sets the circadian clock. Because red light has less impact on the light-sensitive retinal cells that suppress melatonin compared to blue light, it is less likely to signal to the brain that it is daytime right before bed.

Practical Ways to Use Red Light

Experts emphasize that red light should be viewed as a supportive tool rather than a magic fix. Practical applications include:

• Swapping bedside lamps for low-intensity red or warm-toned bulbs.
• Using red night lights for middle-of-the-night bathroom trips to avoid disrupting sleep.
• Utilizing devices with timers to ensure the bedroom remains dark during actual sleep.
• Dimming overhead lights a couple of hours before bedtime to naturally encourage relaxation.

How to Verify Claims

To evaluate products claiming to offer therapeutic benefits, check manufacturer specifications for specific wavelengths, typically ranging between 600 and 800 nanometers for red light therapy. Consumers should also consider practical features such as dimmable settings, automatic timers, and cost-effectiveness before purchasing specialized devices.