By Ahmed Abdelsalam
Recent studies suggest that red light exposure before bedtime can improve sleep quality, though it is not a cure for insomnia, according to sleep experts. While red light therapy has gained popularity for various wellness claims, its effect on sleep is supported by emerging research.
Can Red Light Help You Sleep?
Dr. Daniella Marchetti, a clinical health psychologist and behavioral sleep medicine specialist, said studies from the past two years show red light therapy can improve sleep quality but not necessarily sleep duration or fragmentation. She considers it a tool rather than a cure-all. Dr. Greg Jones, a longevity doctor and sleep health expert, explained that red light has less impact on retinal cells that suppress melatonin compared to blue light from screens, making it a better choice for evening illumination.
Best Red Light Products for Sleep
Several products are recommended for a sleep-friendly routine. The Helight Sleep Light emits 630 nanometers of red light, runs for 14 minutes then fades over another 14 minutes, and costs $139. The Melalight lamp emits 660 nanometers with adjustable brightness and a 30- or 60-minute auto-off timer, priced at $169. Budget options include Neporal 625nm red light bulbs at $12.99-$14.89, and Gamma Revive 670nm red night lights at $24.99 for a two-pack.
How to Choose a Red Light Device
Experts advise checking the wavelength: therapeutic red light therapy typically falls between 600-800 nanometers. Ease of use features like dimmable brightness, timers, and auto shut-off are important. Prices vary widely; starting with affordable bulbs or night lights is sensible before investing in pricier therapy devices.
How to Use Red Light for Sleep
Experts recommend using red light on a low-intensity setting for 30 to 60 minutes before bed as part of a wind-down routine. The bedroom should be completely dark during sleep. For middle-of-the-night needs, a red night light with a motion sensor is preferable. Dimming overhead lights and limiting screen time before bed can have similar benefits.
