Does red light therapy improve sleep?

Yes, there are several reports pointing to the possible roles of red light therapy in improving sleep. Reports from a 2012 study shows that red light therapy significantly improved sleep quality and increased serum melatonin levels. After a 14 day program, participants reported falling asleep more quickly and experiencing fewer awakenings during the night. Additionally, the elevated melatonin levels suggest a more regulated sleep-wake cycle, contributing to better overall rest. 

Benefits of red light therapy for sleep

Red light therapy offers several benefits for improving sleep quality and overall sleep health:

1. Enhanced Melatonin Production: Red light therapy stimulates the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Increased melatonin levels help promote better sleep onset and quality.
2. Improved Sleep Quality: Users often experience fewer awakenings during the night and more restful sleep, leading to improved overall sleep quality.
3. Regulated Circadian Rhythms: Exposure to red light therapy can help regulate the body’s internal clock, aligning it more closely with natural day-night cycles. This can be especially beneficial for those with disrupted sleep patterns, such as shift workers or individuals with jet lag.
4. Reduced Sleep Latency: Red light therapy can shorten the time it takes to fall asleep, helping individuals achieve quicker sleep onset.
5. Decreased Sleep Disruptions: By promoting relaxation and reducing anxiety, red light therapy can decrease nighttime awakenings and disturbances, contributing to uninterrupted sleep.
6. Alleviation of Sleep Disorders: Red light therapy may help alleviate symptoms of sleep disorders such as insomnia and sleep apnea, providing a holistic approach to better sleep health.
7. Improved Mood and Energy Levels: Better sleep quality achieved through red light therapy can lead to improved mood, increased daytime energy levels, and overall well-being.

Side effects of red light therapy for sleep

While red light therapy is generally considered safe, there can be some side effects, particularly if not used properly. Here are potential side effects when using red light therapy for sleep:

1. Skin Irritation: Some individuals may experience redness, itching, or a burning sensation on the skin after treatment. These symptoms are typically mild and temporary.
2. Eye Strain or Damage: Direct exposure to red or near-infrared light can cause eye strain or damage. It is important to use protective eyewear during sessions to prevent potential harm.
3. Headaches: In rare cases, red light therapy can cause headaches, especially if the light is too intense or the sessions are too long.
4. Temporary Worsening of Symptoms: Some individuals might experience a temporary increase in sleep issues or anxiety before improvements are noticed. This can be part of the body’s adjustment process to the therapy.
5. Dizziness or Nausea: Occasionally, users might feel dizzy or nauseous during or after a session. Ensuring proper hydration and not overusing the therapy can help mitigate these effects.
6. Photosensitivity: People with certain conditions or who are taking specific medications that increase sensitivity to light should use red light therapy with caution. Heightened photosensitivity can lead to more pronounced side effects.
7. Overuse Risks: Overusing red light therapy, such as having excessively long or frequent sessions, can lead to more severe side effects and may reduce the therapy’s effectiveness. It’s crucial to follow recommended guidelines for usage.

Frequently asked questions