Red Lights And Sleep: A Bad Mix

Light plays a critical role in regulating our sleep and wakefulness. While a dark room is best for sleep, in the hours before bed, warmer hues of light, such as yellows and oranges, are preferable to cooler light, like blue light from electronic devices. Blue light is emitted from the sun, as well as from phones, tablets, and other electronic screens. Blue light suppresses melatonin, a natural hormone that helps with sleep. Red light, on the other hand, does not affect the circadian rhythm and can improve sleep quality.

Red light stimulates melatonin production, helping you sleep

Light plays a critical role in regulating our sleep and wakefulness. Our bodies' natural sleep-wake cycle, or circadian rhythm, responds to different colours of light.

Red light stimulates the secretion of melatonin, the hormone responsible for making us sleepy. Research has shown that exposure to red light can improve sleep and increase the production of melatonin.

A 2012 study found that participants who received 30 minutes of red light therapy every night for 14 days had improved sleep quality, melatonin levels, and endurance performance when compared to a placebo group that didn't receive light therapy.

Red light doesn't affect the circadian rhythm, so it is one of the best lights to use at night. It has a low tendency to suppress melatonin, which means it is less disruptive than other types of light.

However, it's important to note that red light with high brightness can suppress melatonin production. Therefore, it is recommended to use dim red lights at night to improve sleep quality.

In addition to improving sleep, red light also has other benefits. It improves muscle regeneration, which helps with muscle gain, and it can also help with night vision.

Overall, while red light doesn't necessarily promote sleep, it is less likely to interfere with it compared to blue light.

Blue light, from electronics, can disrupt sleep

During the day, blue light is beneficial as it boosts attention, reaction times, and mood. However, blue light exposure at night has the opposite effect. It suppresses the release of melatonin, a hormone that makes us feel drowsy and helps us prepare for sleep. When exposed to blue light in the evening, our brains are tricked into thinking it is still daytime, disrupting our circadian rhythm and leaving us feeling alert instead of tired.

Teens are more sensitive to the effects of blue light than adults. Research has shown that a majority of Americans use electronic devices within an hour of going to bed, which can lead to poor sleep quality. To mitigate the impact of blue light on sleep, it is important to limit screen time before bed and reduce exposure to artificial lighting in the evening.

To improve your sleep, it is recommended to dim or turn off electronic devices a few hours before bedtime. Using blue light blocking glasses or apps that filter blue light can also help reduce its impact. Exposing yourself to bright light during the day can further boost your ability to sleep at night and improve your mood and alertness.

Red light is non-glaring, improving night vision

Red light is non-glaring, and it can help you see better at night. It is the reason why red lights are used in airplane cockpits and submarines, and why astronomers and stargazers carry red flashlights. The glare from bright white light can cause you to squint and strain to see clearly, but red light is non-glaring and improves night vision.

During World War 2, RAF pilots were kept in dark rooms during night duty to ensure their night vision was ready in case of a night attack. However, this was tedious and demoralizing for the pilots. Someone discovered that red light did not impact night vision, so pilots were given red lights to enable them to read and play cards while on standby.

Red light is also beneficial for sleep. Research has shown that red light exposure can improve sleep quality and increase melatonin production. A 2012 study found that participants who received 30 minutes of red light therapy every night for 14 days had improved sleep quality, melatonin levels, and endurance performance compared to a placebo group.

Red light does not affect the circadian rhythm, so it is one of the best lights to use at night. However, if the red light is too bright, it can suppress melatonin production. It is important to note that while red light is better than blue light for sleep, the healthiest way to sleep is in complete darkness.

Red light is less disruptive to sleep than other types of light

Light plays a critical role in regulating our sleep and wakefulness. Our bodies' internal clock, or circadian rhythm, responds to light as a signal to be awake and to darkness as a signal to fall asleep.

Blue light, which is emitted from the sun, as well as from electronic devices, is particularly disruptive to sleep. This is because blue light suppresses the production of melatonin, a hormone that helps us sleep.

Red light, on the other hand, has the lowest energy of all colours of light and does not affect the circadian rhythm in the same way. Research has shown that red light can improve sleep quality and increase 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 and increased melatonin levels compared to a placebo group.

Red light is also beneficial for reducing sleep inertia, the groggy feeling that lingers after waking up. A 2019 study showed that red light administered through closed eyelids may help ease sleep inertia when waking up.

While sleeping in complete darkness is ideal, using red light before bed and overnight can improve sleep quality. Red light stimulates the secretion of melatonin, making us feel sleepy. It also improves muscle regeneration, which can enhance sleep and performance during the day.

Overall, while red light doesn't necessarily promote sleep, it is less disruptive than other types of light.

Red light can help reduce sleep inertia, the groggy feeling after waking

It is well known that a good night's sleep is essential for overall health and well-being. However, the quality of your wake-up experience is just as important as the quantity and quality of your sleep. Sleep inertia is that groggy feeling you have when you first wake up, and it can last for varying durations, impacting your alertness and performance throughout the day. Interestingly, red light therapy has been found to be an effective countermeasure against sleep inertia.

Red light therapy is a non-invasive treatment that has gained popularity for its potential health benefits, including improved sleep. When it comes to waking up, red light can play a crucial role in reducing that groggy feeling. This is because red light has a lower color temperature than white or blue light, which are commonly used in traditional lighting. The warm, soft glow of red light is easier on the eyes and can help you ease into the day gently.

The impact of red light on sleep inertia is twofold. Firstly, red light has a lower melanopic contrast, which means it has less impact on the melanopsin-containing retinal ganglion cells that play a crucial role in regulating our circadian rhythms and sleep-wake cycles. By minimizing the stimulation of these cells, red light can help you wake up more gradually and naturally, reducing the shock to your system and the feeling of grogginess.

Additionally, red light therapy has been found to increase alertness and cognitive performance. A study conducted on night-shift workers found that exposure to red light improved their subjective alertness and reduced sleep inertia. This is especially beneficial for individuals who need to be alert and perform tasks immediately after waking up, such as night shift workers or those with early morning commitments.

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