Why red light therapy can improve sleep but you should also be careful
In short
Red light before bed improved sleep quality and melatonin in the research we cite, and it is the opposite signal to the blue light your phone gives off. Whether any light belongs right before sleep is still argued - Helmut uses his Hero300™ panels or HeroMask Elite™ right before bed; a cautious option is to finish 30-60 minutes earlier.
Either way, switch the blue light off well before you want to sleep.
Key takeaways
- A 2012 trial in female basketball players found 14 nights of whole-body red light before bed improved sleep quality and melatonin compared with an untreated group.Read this section: What the research found
- Opinion is split on any light before bed; a compromise is to use red light 30-60 minutes before sleep and then go dark.Read this section: Before bed, or a bit earlier?
- Blue-rich screen light in the last 30-60 minutes before bed works against sleep; HeroFilter™ blocks 100% of blue and 99.99% of green.Read this section: Blue light is the thing to switch off
I always sleep better after I’ve used red light therapy before bed
While blue light (like your phone emits) makes your brain think it’s day time, red and orange light dominate the evening sunset signifying its time to wind down
What the research found
But it’s not just my experience, studies have shown sleep benefits including 2012 Chinese research on female basketball players which found “red-light illumination positively affected sleep quality and endurance” and boosted melatonin.
The study concluded that it had “confirmed the effectiveness of body irradiation with red light in improving the quality of sleep”
Before bed, or a bit earlier?
Now this is a controversial topic with some claiming it is still best to have no light before bed
A compromise may be to use red light therapy 30-60 minutes before dozing off
This way you can have the nighttime benefits while removing all light sources just before sleeping
But, personally, I meditate in front of my Hero300 panels or use my HeroMask Elite right before bed and I sleep like a baby
Seriously good luck waking me up
Blue light is the thing to switch off
See what works for you, but regardless of whether you prefer red light therapy just before bed like I do or a little earlier in your evening - make sure blue lights are off 30-60 minutes before you want to retire because they disrupt your sleep
Speaking of which, we also sell blue light blocking glasses: HeroFilter™. These block 100% of blue light making them far more effective than the filters you can add to prescription glasses (these only block a relatively small percentage of blue light which is why you can still see blues with them).
Have a bright day!
- Helmut (founder)
References
Our sources for this article along with direct links and the reason we chose to cite it.
- Zhao et al. (2012). Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of Athletic TrainingWhy we cite it: The trial behind the post: 20 athletes, 30 minutes of whole-body red light a night for 14 nights, with better sleep quality and higher melatonin than an untreated control group.
About the author
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Disclaimer
Red Light Hero devices use clinical-grade LEDs but are not included in the ARTG and are not intended to treat or prevent disease. The research discussed here is about the wavelengths and technologies we use, not about our products. This article is educational information only, not medical advice - check with your healthcare professional before use, particularly if you are pregnant, take medication that increases light sensitivity, or have a condition affecting your eyes or skin.