Can Red Light Therapy Help You Sleep Better?

In this article, I'll use the sage advice and knowledge I’ve learned from Red Therapy Co. CEO Eric James to dive deep into the fascinating relationship between red light therapy and sleep quality, to help you uncover benefits, and practical applications of incorporating red light therapy into your sleep routine.

What is Red Light Therapy?

Red light therapy is a non-invasive form of treatment that uses low-level wavelengths of red light to stimulate cellular function and involves exposing the body or specific areas to red and near-infrared light. The red light penetrates the skin and is absorbed by cells, where it stimulates the production of ATP, (the energy source for cellular processes). This increase in ATP production helps cells function more efficiently, leading to various therapeutic effects.
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For more information on red light therapy and red light therapy devices, read the article here.
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How Does Red Light Therapy Affect Sleep?

The primary way that red light therapy affects sleep is through regulating the sleep hormone melatonin and increasing the non-pineal forms of melatonin production, directly into the bloodstream. Melatonin is a hormone that your body produces in response to darkness and is crucial in regulating circadian rhythm and sleep-wake cycles. Red light therapy is therefore best when stacked with other sleep hygiene habits such as ‘Blue light blocking glasses’ that protect the pineal forms of melatonin production. 

Many people feel energized after a red light therapy session so it is recommended to use red light therapy at least two hours before sleeping if you’d like to use it at night. Personally, I’m an avid believer that your core body temperature should be brought down when going to sleep, and hence prefer to use red light therapy first thing in the morning, to help prepare me for the day.

Morning vs. Evening Sessions: What's Best?

Morning or evening red therapy sessions, have their own benefits and really do depend on personal preference. A lot of people prefer the morning as it helps to energize you for the day, increases your anti-inflammatory and protection against stress, and as a bright light helps to wake you up and set your circadian rhythm. 

Red light therapies' role in regulating melatonin also helps dictate your energy levels throughout the day, with higher peaks in energy in the day and deeper falls of those peaks at night time for a deeper sleep. Meanwhile the anti-inflammatory properties mentioned above are key to helping us better deal with stress and hence wind down into a more relaxed and restful parasympathetic state, as we are trying to sleep. 
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Optimizing Sleep: Tips and Strategies

Although red light therapy is a great tool to help build upon your sleep, it’s important to note that it’s important to dial in on the basics of sleep before searching for other beneficial sleep methods. Some of these basics include

• Going to bed and waking up at the same time.
• Having a proper wind-down routine.
• Avoiding blue light before going to sleep.
• Not eating within two hours of going to sleep.
• Keep your room cool, dark and quiet.
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For more information on how to optimize your own sleep, click this link to check out my sleep optimization course 'The Sleep Advantage'. 
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Conclusion: Embrace Better Sleep with Red Light Therapy

In conclusion, red light therapy offers a promising avenue for improving sleep quality and overall well-being. By understanding its mechanisms, integrating it into your routine, and optimizing your sleep environment, you can stack the sleep benefits of red light therapy onto your current sleep routine for maximum benefits. 

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For my full interview interview with CEO Eric James, watch the video here.