Evie Summers
Light can affect the quality of sleep. Blue light, for example, suppresses melatonin, a hormone that helps us sleep, and can therefore negatively impact sleep. Red light, on the other hand, is thought to stimulate melatonin production and may help improve sleep quality. While some studies have found that red light can be beneficial for sleep, others have found that it does not promote sleep but is simply less disruptive than other types of light.
| Characteristics | Values |
|---|---|
| Effect on sleep | Red light may improve sleep quality, especially when used before bed. It is less disruptive than other types of light, such as blue light, and may help reduce sleep inertia (feeling groggy when waking up). However, some people report that red light interferes with their sleep or induces insomnia. |
| Effect on melatonin | Red light stimulates the production of melatonin, a hormone that aids sleep. However, very bright red light can suppress melatonin production. |
| Effect on vision | Red light improves night vision and causes less strain on the eyes compared to bright white light. |
| Practical applications | Red light is used in airplane cockpits, submarines, and by astronomers due to its non-glaring properties. Red light bulbs can be used in bedrooms to provide illumination without disrupting sleep. |
| Circadian rhythm | Red light does not appear to affect the circadian rhythm as significantly as blue light, which signals alertness to the body. |
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What You'll Learn
Red light may improve sleep quality
Light, especially blue light, can have a detrimental effect on sleep. Blue light is emitted from many artificial lights and electronic screens, such as phones, computers, and televisions. It can suppress melatonin production, the hormone that helps us sleep.
Red light, on the other hand, may improve sleep quality. The melanopsin cells in our eyes are the least sensitive to red light, which may mean that red light is less disruptive to our sleep-wake cycle than other types of light. A 2019 study on sleep inertia supports this, showing that red light can help us feel less tired and disoriented in the morning.
Red light therapy has been found to be beneficial for skin health, wound healing, and pain management, and some have claimed it is also useful for sleep. However, experts and limited research suggest otherwise. While red light may not necessarily promote sleep, it is less disruptive than other types of light.
To improve your sleep, it is recommended to reduce your exposure to blue light and use red light instead. This can be done by using blue light blocking glasses or by using the night mode on electronic devices.
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Red light stimulates melatonin production
Light can affect the human body's sleep-wake cycles, and the colour of light can play a role in this process. Blue light, for example, is known to suppress melatonin production, thereby hindering sleep.
Red light, on the other hand, may affect sleep in a positive way. The theory is that red light stimulates the production of melatonin, a hormone that helps us sleep. This is because red light has a longer wavelength and thus carries lower energy. In contrast, blue light has a shorter wavelength and carries higher energy, which suppresses melatonin production.
Red light is also non-glaring, so it can help you see better at night. This is why red lights are used in airplane cockpits and submarines, and why astronomers and stargazers carry red flashlights.
A 2019 study on sleep inertia showed that saturated red light delivered through closed eyelids may help ease sleep inertia upon waking. The study also found that red light, when compared to bright white light, can help reduce squinting and straining to see clearly at night.
While red light may be beneficial for sleep, it is important to note that the healthiest way to sleep is in complete darkness, as this mimics the natural environment after sunset. However, if you need to keep a light on while you sleep, red light is a better option than blue or white light, as it is less disruptive to your sleep.
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Blue light negatively impacts sleep
Blue light not only suppresses melatonin production, but it also enables the circadian rhythm to help the body maintain alertness. Regularly viewing blue light at night convinces the brain to stay alert when it should be winding down. Blue light has a shorter wavelength and thus carries higher energy. In contrast, red light has the lowest energy of all colours of light.
To improve your sleep, reduce your use of blue light-emitting devices such as mobile phones, laptops, and TVs. It is recommended to avoid using these devices at least one hour before bed. You can also consider using blue light-blocking glasses, which have been shown to improve sleep among people with insomnia.
While red light may not necessarily promote sleep, it is less disruptive than other types of light, including blue light. Red light does not interfere with your sleep the way blue light does, and it can be helpful to use red light before going to bed to improve sleep quality. Red light is non-glaring, so it can help you see better at night. This is why red lights are used in airplane cockpits and submarines, and why astronomers and stargazers carry red flashlights.
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Red light is non-glaring and helps night vision
Red light is non-glaring and can help you see better at night. This is because red light does not affect the "visual purple" in your eyes, which enhances the sensitivity of your vision in the dark. In contrast, white and blue light can bleach out the visual purple, thereby reducing your night vision.
Red light is also non-disruptive to your sleep. The melanopsin cells in our eyes are the least sensitive to red light, which means that red light is less likely to disrupt our sleep-wake cycles than other colours of light. Blue light, for example, has a shorter wavelength and higher energy, and its wavelengths can stop our brains from producing melatonin, the hormone that helps us feel sleepy.
Red light can therefore be useful if you need to get up in the night, as it will help you see without disrupting your sleep. This is why red lights are used in airplane cockpits and submarines, and why astronomers and stargazers carry red flashlights.
However, while red light is less disruptive than other colours of light, it is important to note that any type of light can disturb your sleep if it is bright enough or shining into your face. Therefore, the healthiest way to sleep is in complete darkness, to mimic the natural environment after sunset.
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Red light is less disruptive than other lights
Red light is less disruptive than other types of light, such as blue light. This is because red light does not affect the circadian system, which controls our sleep and wake cycles, in the same way that blue light does. Blue light suppresses melatonin, the hormone that helps us sleep, and enables the circadian rhythm to help the body maintain alertness.
Red light has the lowest energy out of all colours of light. The melanopsin cells expressed in ipRGCs (intrinsically photosensitive retinal ganglion cells) are the least sensitive to red light, which might disrupt the original sleep-wake rhythm less than white light.
Red light is non-glaring and can help you see better at night. This is why red lights are used in airplane cockpits and submarines and why astronomers and stargazers carry red flashlights.
While red light does not necessarily promote sleep, it is less disruptive than other types of light. Experts suggest that the healthiest way to sleep is in complete darkness, as this mimics nature. However, if you need to have a light on, red light is a better option than other colours of light.
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Frequently asked questions
Red light is generally better for sleep than blue light or white light as it does not suppress melatonin production. However, the healthiest way to sleep is in complete darkness.
Red light has a low tendency to suppress melatonin production, which is the hormone that helps you sleep. It also doesn't disrupt the circadian system like bright or blue light.
If you need to keep a light on while you sleep, use a dim red, orange, or yellow night light. You can also use red light bulbs or red light therapy before bed to improve sleep quality.
