Does Red Light Help You Sleep?

You’ve probably heard that blue light, emitted from your phone and other screens, can make it harder to fall asleep at night. Now, some people are turning to red light — at the opposite end of the light spectrum — to help them get a better night’s rest. 

Red light therapy has become a popular therapy for other conditions like aging skin, cold sores, and sore muscles. 

But does it help improve your sleep, too? Read on to learn what the science shows, and how to use red light if you want to try it for sleep.

What is red light?

The spectrum of visible light includes a range of colors with different wavelengths. Blue light, which we’re exposed to from the sun (and our devices), are short wavelengths that have a lot of energy. 

Red light, at the opposite end of the spectrum, has the longest wavelength and the least energy.

But red light can penetrate deep into the skin, and it’s thought to affect the function of your cells — called photobiomodulation. 

One note: Red light devices expose you to red light and sometimes near-infrared light — this is an even longer wavelength that you can’t see. 

Scientists don’t know exactly how red light and near-infrared light affect cells. One theory is that it may increase the metabolism and growth of cells. Another is that it affects factors related to how we perceive pain. There are likely a number of ways red light interacts with your body.

Though scientists aren’t sure how it works, healthcare professionals have been using it to help treat certain conditions like acne and wrinkles and pain from certain conditions.

EXPERT PICKS: WHAT TO READ NEXT

• Is your bedroom too hot? A cool bedroom can give you the best night sleep.

• Review your bedtime routine: These nighttime habits may make it easier for you to fall asleep at night.

• Can red light cure cold sores? Yes. Red light therapy may help treat your cold sores.

Does red light therapy improve sleep?

Red light therapy is also being touted as a treatment for sleep. But there isn’t good quality research on the effects of red light on sleep. And the research is mixed.

One small study suggests that red light therapy may improve sleep quality and help you feel less drowsy the next day. 

But other research found that red light may negatively affect sleep and mood. A small study of 114 people found that those who use red light therapy woke up more frequently throughout the night and reported more negative emotions, like anxiety.

Read more like this

Explore these related articles, suggested for readers like you.

Three Easy Ways to Improve Sleep — From People Who Used to Have Trouble Sleeping

What Dermatology Services Will Your Insurance Cover?

Does Medicare Cover Light Therapy for Psoriasis?

Can’t Sleep? These Home Remedies for Insomnia May Help

View more

It’s important to note that more research is needed to confirm whether red light can help you sleep. Studies are small and they use different types of devices and different methods of exposure to red light. This makes it difficult to draw any conclusions about how helpful they are, and about the best way to use red light devices.

How could red light affect your sleep?

Here are some theories about how red light therapy may work for sleep:

• Warms your skin, which can promote relaxation

• Increases melatonin

• Helps you wake up in the morning

Warms your skin

Warming your skin may help you feel more relaxed, making it easier to fall asleep. One small study compared people who used a red light device with those who used a sham device. People exposed to red light were more likely to say they felt relaxed and like they had better sleep. However, objective measures of sleep and fatigue were no different between the groups. 

Increases melatonin

Melatonin is known as the sleep hormone, because your brain releases it at night to make you drowsy. Bright light and blue light (from devices and screens) can disrupt the release of melatonin. 

It’s possible that red light therapy may increase your melatonin levels. One small study of 20 athletes found that 30 minutes of whole body red light therapy before bed increased melatonin levels and improved their quality of sleep. 

But another small study found that red light had no effect on melatonin levels. 

The benefit of red light therapy may be that you’re simply avoiding exposure to blue light before bed. There’s also some evidence that melatonin receptors in your eyes are less sensitive to red light than blue light. So red light is less likely to disrupt your natural release of melatonin. 

Improves sleep inertia

Sleep inertia refers to that temporary groggy feeling you get when you wake up. 

One small study of 33 adults found that people exposed to red light for 90 minutes while asleep felt less tired and were able to perform tasks better immediately after waking. 

How to use red light therapy for sleep

During red light therapy, the light is emitted through a device called a light emitting diode (LED). Red light devices should emit wavelengths between 620 and 750 nanometers. Near-infrared devices emit wavelengths of about 850 nanometers.

There are different types of devices with LEDs you can use. Some products expose your whole body, while others just expose a part of your body or your face to the light. 

Red light devices come in different forms:

• Blankets and sleeping bags

• Eye masks

• Face masks 

• Panels

Different products may recommend different approaches. Some devices are used briefly before bed while other devices are used throughout the night. But these are just product recommendations, and there’s not enough research to recommend one type or approach over another.

If you’re using a blanket, mask, or panel close to your body, you may feel warm while you use the device. Many devices come with timers to automatically turn it off. And some come with ways to adjust the intensity of the lights. 

You may need to use your device for several weeks to notice a difference. 

Are there downsides to using a red light at night?

Red light therapy is generally considered safe to use for most people. But as mentioned above, it’s not clear whether red light therapy can help your sleep. And one study found it led to a less restful sleep and negative emotions. But it’s hard to draw conclusions from one study. 

And because there’s such little research, there are no guidelines on how to use it. Lastly, red light devices can be expensive, costing hundreds of dollars, so you may be investing in something that may not help you. 

If you have a condition that makes you sensitive to light, or are taking certain medications that make your skin sensitive, you may need to avoid red light therapy altogether. 

Medications that can increase your sensitivity to light include:

• Certain antibiotics

• Oral contraceptives

• Antihistamines

• Diuretics

• Acne medications

It’s a good idea to talk with your healthcare team before starting red light therapy. 

Frequently asked questions 

Why trust our experts?

Written by:

Janelle McSwiggin, MSN, RN

Janelle McSwiggin is a registered nurse with 5 years of bedside experience supporting public health measures in her community. As a nurse educator, McSwiggin has written curriculum aids and provided clinical instruction for nursing students interested in entering public health.

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

Our editorial standards

Meet our experts