Can Red Light Therapy Help You Sleep Better?

Red light therapy involves exposing the body to specific low-wavelength red light frequencies that stimulate cellular energy production and melatonin release, offering a science-backed way to improve sleep quality, reduce sleep inertia, and promote tissue repair.

We all know by now that blue light from electronic devices isn’t good for sleep, but you may not have heard about the effects of red light on your ability to get quality shut-eye. Turns out, there’s some evidence to suggest red light may be beneficial to sleep and overall health.

As more people turn to non-medical treatments to help them sleep better, it’s no surprise red light therapy is being looked at as a viable option. Here, we break down the science behind red light therapy and how it may improve sleep.

What is red light therapy?

Red light therapy is a therapeutic technique that exposes a person to low wavelength red light.  This can be done with a lamp, device, or laser that emits a specific wavelength of red light. 

“Red light therapy is when a particular frequency of light is exposed to the eye or body,” explains Michael J. Breus, PhD, clinical psychologist and fellow of the American Academy of Sleep Medicine. “This is not a red-tinted bulb with a full spectrum.”

While conventional red lightbulbs may create a soothing ambiance, they don’t actually emit red lightwaves and therefore won’t have the same impact on sleep.

As it produces very low levels of heat, red light therapy will not harm or burn the skin. It’s a different type of light than what’s used in tanning beds and doesn’t contain UV rays so there’s no need to worry about skin damage.

Topic	Key Details & Findings
What It Is	Therapy using specific low-wavelength red light (not standard red-tinted bulbs) to stimulate cellular activity without UV rays or heat damage.
How It Works	Strengthens the mitochondria (cell powerhouses) to boost cellular energy, repair tissue, and stimulate melatonin production.
Key Health Benefits	Supports injury recovery, tissue repair, skin complexion, inflammation reduction, and pain relief.
Sleep Benefits	Increases melatonin levels, improves overall sleep quality, and reduces sleep inertia (morning grogginess).
Best Practices for Use	Maintain daily consistency (at least 15 mins/day). Keep device close or directly on the skin. Use devices approved or advised by sleep specialists. Track progress with a wearable sleep tracker.

What are the health benefits of red light therapy?

Red light therapy is said to have several health benefits. While research into the therapy is still ongoing, there is evidence to suggest it can help improve injury recovery, promote wound healing and tissue repair, relieve pain and inflammation, and improve skin complexion and even reduce wrinkles.

The benefits are believed to come from changes at a cellular level. Red light therapy produces a biochemical effect in cells that strengthen the mitochondria, or the powerhouse of the cell, Breus explains. This is where the cell’s energy is created. The more energy cells have, the better they can function, regenerate, and repair damage.

Can red light therapy improve sleep? 

Red light therapy has also been shown to help improve sleep. Red light wavelengths are thought to stimulate melatonin, the hormone that promotes sleep.

One study published in 2012 in the Journal of Athletic Training looked at the effects of red light therapy in 20 female athletes. Half of the participants received 30 minutes of red light therapy each night for two weeks, while the other half didn’t receive the treatment. At the end of the study period, it was found that those in the red light therapy group had improved sleep, higher levels of melatonin, and increased endurance performance. 

Another study published in 2019 in Nature and Science of Sleep found red light therapy may help with “sleep inertia.” This is the feeling of grogginess you may get when first waking up. The researchers found that red light therapy delivered through closed eyelids improved sleep inertia upon waking.

While these studies are promising, Breus emphasizes “new research is needed to truly understand all the effects of red light on sleep.”

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How it works

Red light therapy works by exposing the body or eyes to specific, low-wavelength red light frequencies rather than standard red-tinted lightbulbs. Because the device produces very low levels of heat and contains no ultraviolet rays, it will not harm or burn the skin.

At a cellular level, the therapy produces a biochemical effect that strengthens the mitochondria, which are known as the powerhouses of the cell where cellular energy is created. When cells have more energy, they can function better, regenerate more efficiently, and repair damage. Additionally, these specific red light wavelengths are thought to stimulate melatonin production to promote better rest, while also helping to reduce morning grogginess when delivered through closed eyelids.

Pros and cons

Pros

• Non-invasive and completely free of ultraviolet rays
• Safe for the skin with no risk of burns or UV damage
• May improve sleep quality and decrease morning grogginess
• Supports injury recovery, tissue repair, and pain relief
• Can be conveniently used at home with targeted devices

Cons

• Requires daily consistency, as doing it only once will not yield results
• Research is still ongoing, and new studies are needed to fully understand all effects
• High-quality devices can be an investment
• Requires consulting a doctor before starting any new treatment

Who it’s for

• Individuals looking for non-medical options to improve their sleep quality and increase melatonin production
• People wanting to combat morning grogginess, also known as sleep inertia
• Athletes or active individuals seeking support for injury recovery, tissue repair, and pain relief
• Anyone interested in improving their skin complexion, reducing wrinkles, and lowering inflammation

FAQs

How does red light differ from blue light for sleep?

Blue light from screens and conventional bulbs emits short wavelengths (~450–490 nm) that stimulate intrinsic photosensitive retinal ganglion cells (ipRGCs). This signals to your brain that it is daytime, suppressing melatonin release and disrupting your natural circadian rhythm. In contrast, red light uses much longer wavelengths (~620–700 nm) that do not trigger this wakefulness signal. This allows your body to produce melatonin naturally while still providing sufficient ambient light in the evening.

Is ambient red bulbs the same as targeted red light therapy?

No. Standard ambient red-tinted lightbulbs merely filter visual light to create a relaxing environment that will not disrupt melatonin. They do not emit the concentrated power or specific narrow-band frequencies required for therapeutic photobiomodulation. Targeted red light therapy utilizes specialized LED or laser panels emitting specific wavelengths (typically around 630–660 nm and near-infrared) designed to penetrate skin tissue and stimulate energy production at the cellular level.

How long before bed should you use red light therapy?

For best results, integrate red light therapy into your wind-down routine roughly 30 to 60 minutes before going to sleep. Sessions generally last between 15 and 30 minutes, depending on the specifications of your device.

Are there side effects or people who should avoid it?

Red light therapy is non-invasive and produces no ultraviolet (UV) radiation or heat damage. However, individuals with the following conditions should exercise caution or consult a doctor before use:

How to get started with red light therapy

If you’re interested in giving red light therapy a try, you have a few options.

“There are several different companies that make red lights,” Breus says. “I would always suggest that people look for companies that have a board of advisors with a sleep specialist or if a sleep doctor has ‘approved’ the correct frequency and protocols.”

Kristin Weitzel, certified fitness trainer, certified breath and exposure training coach, nutrition specialist, and global brand ambassador for FlexBEAM, a targeted red light therapy device for at-home use, offers a few tips to get the best results from red light therapy.

“The first thing is to create a consistent practice,” she says. “It doesn’t have to be more than 15 minutes a day, but if you don’t do it consistently, it’s like anything where you’re not going to see results from just doing it one time.”

It’s also important to make sure you’re close to the device. “You want the red light to be able to penetrate your skin,” Weitzel says. “If the light is five feet away from you, you’re not really getting the benefits from it that you could.” Devices like FlexBEAM are meant to be placed directly on the skin for maximum benefit.

Weitzel also recommends using a wearable device while trying red light therapy so you can track your sleep quality over time and look out for improvements. 

Finally, while red light therapy is generally considered to be safe, it’s always best to check with your doctor before starting any new treatment or therapy. 

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