Red Led Lights: Sleep Disruptors You Should Avoid

Sleep is an essential part of our lives, and light plays a critical role in regulating our sleep and wakefulness. While a dark room is ideal for sleeping, red light is one of the best lights to use at night as it doesn't affect the circadian rhythm. Red light has a low colour temperature, which has a soothing effect on the body, and it is the most conducive wavelength of light for a good night's sleep. It stimulates the secretion of melatonin, the hormone responsible for making us sleepy. Exposure to red light can improve sleep and increase the production of melatonin, reducing the likelihood of feeling tired and disoriented in the morning. However, if the red light is too bright, it can suppress melatonin production. Therefore, while red light is beneficial for sleep, it is recommended to switch off all lights, including red lights, when sleeping.

Red light stimulates melatonin production, helping you sleep

Light plays a critical role in regulating our sleep and wakefulness. Our bodies' internal 24-hour biological clock controls the timing of sleep, an essential component of our circadian rhythm. When it is light outside, our body knows it is time to be awake, and when it is dark, our body gets ready for sleep.

Red light stimulates the secretion of melatonin, the hormone responsible for making us sleepy. It also improves muscle regeneration, which helps with muscle gain. This helps improve sleep quality and, therefore, improves performance throughout the day.

Red light therapy has been shown to improve sleep quality and increase endurance performance. In a study, 20 female athletes were randomly assigned to receive 30 minutes of red light therapy every night for 14 days. Compared to a placebo group with no light therapy, the participants who underwent red light therapy showed improved sleep quality, melatonin levels, and endurance performance.

Red light has the lowest energy of all colours of light. Its low colour temperature has a soothing effect on the body, making it the most conducive wavelength of light for a good night's sleep. Using red light at night or in the evenings can help your body transition into its sleep cycle more naturally.

While red-tinted light bulbs can be quite soothing and put you in a good mood, they may not be efficient for red light therapy. Therefore, they are unlikely to have the same effect on your sleep. Instead, it is recommended to use red light bulbs that emit red light wavelengths.

Overall, red light contributes to a good night's sleep and is emerging as a sound alternative to sleeping pills. It is also a way to promote cellular healing by minimising sleep disruption caused by physical problems.

Blue light stops melatonin production, making it harder to sleep

Blue light exposure at night can negatively impact your sleep quality. Blue light is a wavelength of light often emitted by electronic devices and artificial lights. While blue light is beneficial during the day as it boosts attention, reaction times, and mood, it is the most disruptive at night.

Blue light suppresses the body's release of melatonin, a hormone that makes us feel drowsy and is crucial for sleep. Exposure to blue light in the evening can trick our brains into thinking it is still daytime, disrupting our circadian rhythm and leaving us feeling alert instead of tired.

Research has shown that blue light suppresses melatonin for longer and shifts the circadian rhythm more significantly when compared to green light of comparable brightness. This disruption to our natural sleep cycles can lead to unsatisfactory sleep and, over time, may contribute to various health issues.

To improve your sleep, it is recommended to limit your exposure to blue light in the evening. This can be achieved by reducing LED and fluorescent lighting, turning off electronic devices, and opting for red or orange light bulbs and night lights, as red light is less likely to disrupt the production of melatonin and your circadian rhythm.

Red light is non-glaring, so it helps you see better at night

Red light is non-glaring, so it can help you see better at night. This is why astronomers and stargazers use red flashlights, and why you'll find red lights in airplane cockpits and submarines.

The human eye has two types of cells: cones, which are used for colour vision, and rods, which are used for black-and-white vision in low-light conditions. At night, our primary need is threat detection, and rods work best at detecting motion. A key trait of night vision is the production of a chemical called rhodopsin or visual purple. It takes 20 minutes or so of low light for the body to start producing rhodopsin, and then night vision starts to set in. However, it only takes a few seconds of bright light to cause the rhodopsin to decay, and the cycle starts again. Deep red lights do not trigger this neutralisation of rhodopsin, which is why red lights are used for night lighting.

If you need to get up in the night, a small red light will help you see without ruining your sleep.

Red light therapy can improve sleep quality and endurance performance

Red light therapy is a simple, non-invasive treatment that can help improve sleep quality and endurance performance. It involves exposing the skin and cells to concentrated natural light, which stimulates the production of melatonin and improves muscle regeneration.

How Red Light Therapy Works

Red light therapy delivers natural light similar to sunlight but without the UV rays, excess heat, or need for sunny weather. It provides the body with the natural light it needs to produce more core ATP (adenosine triphosphate) energy, which helps the body run more efficiently and heal faster.

Benefits of Red Light Therapy

Red light therapy has been shown to improve sleep quality and duration, as well as increase natural melatonin production. It is particularly useful for those who struggle with sleep due to exposure to artificial blue light from screens and overhead lighting. By stimulating melatonin production, red light therapy helps regulate the body's sleep-wake cycle and improve overall sleep quality.

Research on Red Light Therapy

A 2012 study on Chinese female basketball players found that a 2-week course of red light therapy improved sleep quality, melatonin levels, and endurance performance compared to a placebo group. Another study on people with migraine headaches showed that red light therapy not only reduced headache frequency but also improved sleep disorders. Additionally, a 2013 sleep study concluded that red light therapy was effective in helping people with sleep disorders fall asleep.

Incorporating Red Light Therapy

Red light therapy treatments are quick and simple, typically involving sitting or standing in natural light for 5 to 15 minutes daily. It is a safe and effective way to improve sleep quality and endurance performance without the need for medication or other invasive treatments.

Red light therapy can help reduce sleep inertia

Sleep inertia is that groggy feeling that lingers after you wake up, affecting your short-term memory, alertness, and overall performance. A 2019 study showed that red light therapy can help ease sleep inertia.

Red light therapy stimulates the production of melatonin, a naturally occurring hormone that helps you sleep. Your brain releases more melatonin when it's dark and less when you're exposed to light. Research has shown that red light therapy can improve sleep quality and increase endurance performance.

How to Use Red Light Therapy

If you want to try red light therapy for better sleep, choose products that emit red light wavelengths instead of bulbs that are simply tinted red. It's also important to expose yourself to natural light during the day and dim light in the evening.

Red light therapy is generally considered safe, but if you have any sleep issues that can't be resolved with basic sleep hygiene, it's best to consult a specialist.

Benefits of Red Light Therapy

In addition to improving sleep, red light therapy has been found to have several other benefits, including:

• Improving skin health
• Promoting wound healing
• Stimulating hair growth in people with alopecia
• Helping with pain management

Frequently asked questions