Herbie Murray
Light exposure guides our circadian rhythm, which follows a natural light pattern. However, artificial light sources can disrupt this cycle, affecting our sleep. Blue light, in particular, suppresses melatonin, the hormone that helps us sleep, and enables the circadian rhythm to help the body maintain alertness. Red light, on the other hand, has the lowest energy of all light colours and stimulates melatonin production, improving sleep quality. While sleeping in complete darkness is considered healthiest, using red light before bed can improve sleep quality and reduce sleep inertia, making it easier to wake up in the morning.
| Characteristics | Values |
|---|---|
| Effect on sleep | Red light improves sleep quality by stimulating the secretion of melatonin, the sleep hormone. |
| Effect on vision | Red light does not interfere with vision like blue light does. |
| Effect on health | Red light is not as beneficial for health as sleeping in complete darkness. |
| Effect on circadian rhythm | Red light does not affect the circadian rhythm. |
| Effect on mood | Some studies suggest red light may induce negative emotions and increase arousal levels and alertness. |
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What You'll Learn
Red light stimulates melatonin production
While sleeping in complete darkness is considered the healthiest option, red light before bed can improve sleep quality. Blue light, which is emitted from artificial light sources like electronic devices, suppresses melatonin production and disrupts the body's sleep-wake cycle by tricking the brain into thinking it is still daytime. In contrast, red light has the lowest energy of all colours of light, and its wavelengths stimulate the brain's production of melatonin, the hormone responsible for making us sleepy.
Several studies have supported the theory that red light improves sleep quality. A 2012 study found that 20 female athletes who underwent 30 minutes of red light therapy every night for 14 days experienced improved sleep quality, melatonin levels, and endurance performance compared to a placebo group. Another study published in 2019 found that using a combination of red and ambient white light in the afternoon improved the circadian rhythm and increased alertness after lunch, when many people experience a dip in their energy levels.
Red light therapy has also been found to improve sleep quality for people with insomnia. Yang et al. found that participants with insomnia who underwent a red-light intervention experienced a significant decrease in alertness after a night of sleep deprivation. Additionally, red light has been found to improve the alertness of night shift workers without affecting melatonin secretion and sleep.
Overall, while more research is needed, current evidence suggests that red light can improve sleep quality by stimulating melatonin production.
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Blue light negatively impacts sleep
Sleeping with a red light on is based on the theory that red light stimulates melatonin production, the hormone that helps you sleep. Research has shown that red light can improve sleep quality.
Blue light, on the other hand, negatively impacts sleep. Blue light is emitted from artificial sources such as electronic screens and energy-efficient lighting. Exposure to blue light at night can disrupt the body's natural sleep-wake cycle, known as the circadian rhythm. The circadian rhythm is the body's internal clock that regulates various physiological processes, including sleep. Blue light signals to the body that it is daytime, increasing alertness and making it difficult to fall asleep.
Research has found that blue light suppresses melatonin, the hormone that helps us sleep. A study by Harvard researchers compared the effects of blue light to green light, finding that blue light suppressed melatonin for about twice as long. Blue light also shifted circadian rhythms by twice as much.
The proliferation of electronic devices with screens has increased our exposure to blue light, especially in the evenings. This can have negative consequences for sleep quality and duration, as well as overall health. It is recommended to avoid electronic devices that emit blue light at least one hour before bed or to use blue light-blocking glasses or screen filters to reduce exposure.
Overall, while red light can potentially improve sleep, blue light has been shown to negatively impact sleep by disrupting the body's natural circadian rhythm and suppressing melatonin production.
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Red light therapy for sleep disorders
Light therapy is an option for people with sleep disorders, but it is always best to consult a medical professional before trying it out. Generally, red light at night does not interfere with sleep like blue light does. In fact, it may even improve your sleep.
Red light therapy, also known as photobiomodulation, involves exposing the body to low levels of red or near-infrared light. This non-invasive treatment is believed to promote various health benefits, including enhanced skin health, muscle recovery, and reduced inflammation.
Several studies have shown that red light therapy improves sleep quality. In a 2012 study, researchers evaluated the effect of red light therapy on 20 female athletes. Participants were randomly assigned to receive 30 minutes of red light therapy every night for 14 days. When compared to a placebo group, participants had improved sleep quality, melatonin levels, and endurance performance. Another study involving Chinese female basketball players showed similar results.
Red light therapy works by stimulating 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.
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. Also, try to expose yourself to sunshine and brighter lights during the day, dimmer lights in the evening, and darkness when it's time to sleep.
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Red light improves sleep quality
While sleeping in complete darkness is considered the healthiest option, using red light before going to bed can improve sleep quality.
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 has the lowest energy of all colours of light. It has a longer wavelength than blue light, which has a higher energy and is more likely to interfere with sleep. Blue light suppresses melatonin and enables the circadian rhythm to help the body maintain alertness. Regularly viewing blue light at night convinces the body that it is still daytime, which can disrupt the circadian rhythm and reduce sleep quality.
In contrast, red light does not affect the circadian rhythm, so it is one of the best lights to use at night. Research has shown that exposure to red light can improve sleep and increase the production of melatonin. Exposure to red light during sleep and upon waking can reduce the likelihood of feeling tired and disoriented in the morning, known as sleep inertia.
However, if the red light is too bright, it can suppress melatonin production. Therefore, it is recommended to use dim red light at night, as well as expose yourself to sunshine and brighter lights during the day, and dimmer lights in the evening.
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Red light is a natural sleep aid
Blue light, emitted from artificial lights and electronic screens, suppresses melatonin production and negatively impacts our sleep. Blue light tricks our brain into thinking it is still daytime, which disrupts our sleep-wake cycle. In contrast, red light has the lowest energy of all colours of light and does not affect our circadian rhythm. The warm glow of red light assists in winding down and preparing the mind and body for sleep.
Research has shown that exposure to red light improves sleep and increases melatonin production. A 2012 study found that participants who received 30 minutes of red light therapy every night for 14 days experienced improved sleep quality, melatonin levels, and endurance performance when compared to a placebo group. Another study found that using a combination of red and ambient white light in the afternoon improved participants' circadian rhythm and increased alertness after lunch, when energy levels typically dip.
While sleeping in complete darkness is considered the healthiest option, using red light before going to bed can improve sleep quality. Red light makes the brain believe it is time for bed and induces sleep. It is recommended to expose yourself to brighter lights during the day, dimmer lights in the evening, and darkness when it is time to sleep. If you need to keep a light on while you sleep, a small red light can help you see without disrupting your sleep.
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Frequently asked questions
Sleeping with a red light on means exposing yourself to red light wavelengths, which stimulate the production of melatonin, the hormone that helps you sleep.
Red light has the lowest energy out of all the colours of light. It stimulates the secretion of melatonin, which is responsible for making us sleepy.
While sleeping in complete darkness is best for health, red light does not interfere with your sleep like blue light. It may even improve your sleep quality.
Blue light, which is emitted from many artificial lights and electronic screens, suppresses melatonin and disrupts your sleep-wake cycle.
You can use a night light that emits dim red light. If you use electronic devices before bed, avoid blue light by using blue light-blocking glasses or switching to night mode.
