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Red light therapy takes a while – pretty long too. You’ve probably seen the glow masks on your feed, the panels promising faster muscle recovery, and the wands claiming to smooth fine lines and even regrow hair. Fans credit it with relieving everything from joint pain to acne, and lately a new claim has joined the list: Many say that red light can help you sleep better, and that if you replace the intense blue glow of your phone with a warm red glow, your body will finally understand that it’s time to relax.
But is there any real science behind this claim, or is it just another wellness trend? To find out, I spoke to sleep experts about what red light can and can’t do for your rest, how it compares to other bedtime habits, and whether it’s worth adding it to your nighttime routine because, let’s face it, red light therapy devices and accessories can get expensive.
Can red light help you sleep?
The short answer: maybe, but don’t expect miracles. “Some studies over the past couple of years have shown us that red light therapy can be helpful in improving sleep quality, but not necessarily sleep duration or sleep fragmentation,” says Dr. Daniella Marchetti, clinical health psychologist, behavioral sleep medicine specialist, and sleep consultant at Mattress Firm. In other words, red light may help you feel like you’re sleeping better, but it’s less likely to keep you asleep longer or reduce how often you wake up during the night. “At this point, more research is needed to establish it as a treatment for insomnia. So I would consider it a tool in the toolbox, but not necessarily a panacea for insomnia,” she says.
So how does red light therapy for sleep work? “The simplest way to think about it is that light is a biological signal,” says Dr. Greg Jones, a longevity physician and sleep health expert. “Your brain uses light exposure to help set your circadian clock. Red light has much less impact on the light-sensitive retinal cells that suppress melatonin (a sleep hormone) compared to blue light (the kind a phone emits), so it’s less likely to send your brain a ‘Hey, it’s daytime!’ message just before bed.
This makes red light a smarter choice than a bright bulb on the ceiling or your phone screen when you need to see in the evening, whether you’re reading, getting ready for bed, or making a trip to the bathroom in the middle of the night. Still, Jones cautions against expecting to knock yourself out alone. “While red light is an interesting sleep tool, it’s not a magic sleep switch,” he says. “Its greatest benefit is that it allows us to keep the bedroom lit at night without sending a daytime signal to the brain, as bright or blue-rich light does.”
The best anti-red light products for sleeping
Below, I’ve rounded up the red light products worth considering for a more sleep-friendly nighttime routine, from smart bulbs to bedside lamps to nightlights. To put together this list, I relied on expert advice on what to look for, then searched for highly rated options based on their advice.
If you want a red light device specifically designed for sleeping, the Helight Sleep is a good choice. The palm-sized, rechargeable device emits 630 nanometers of red light, in the therapeutic range that Marchetti says can help. The light turns on for 14 minutes, then fades out for another 14 minutes before turning off itself, so you’ll never have to worry about leaving it on all night.
The Melalight is a red light lamp with a light oak base and a frosted glass shade. It emits 660 nanometers of red light with adjustable brightness, and its 30- or 60-minute auto-off timer matches Jones’ advice to use red light for 30 minutes to an hour before bed (more on that later). It’s wireless and rechargeable via USB-C, so you can place it anywhere in a room.
If you’d rather not buy a whole new device, Marchetti says a red bedside light bulb works. This economical Neporal bulb fits into a standard lamp and emits 625 nanometers of red light, making it easy to give any bedside lamp, nursery fixture or hallway light a sleep-friendly glow for reading or late-night bathroom trips.
BETA
This two-pack of rechargeable nightlights from Gamma emits 670 nanometers of red light, allowing you to illuminate the hallway without flooding the room with sleep-disrupting white or blue light. This makes it a wise choice for children’s bedrooms, nurseries and bathrooms. “Devices such as night lights that are red lights versus blue or white lights can be helpful for children by keeping them asleep in the middle of the night, especially if they go to the bathroom,” says Marchetti.
How I Chose the Best Anti-Red Light Products for Sleep
To understand what really matters when buying a red light device for sleeping, I asked experts what features to look for. Here’s what they recommend keeping in mind.
- Wavelength: Not all red lights are equal, so check product specifications before purchasing. “There is a difference between red light therapy and red light bulbs,” Marchetti explains. “Red light therapy is technically used when the wavelength is long enough to be therapeutic (usually 600 to 800 (nanometers)), and research has shown that it can improve sleep quality.” So if you’re specifically interested in the potential benefits of red light therapy on sleep quality, look for a device that lists its wavelength in the therapeutic range.
- Ease of use: The best red light device is one that fits seamlessly into your nighttime routine. Look for features like variable brightness, a dedicated red or orange mode, and a timer or auto-shutoff, so you can turn off without having to get up to turn it off. Smart bulbs that you can control from your phone or schedule to heat in the evening are also convenient, and plug-in night lights with motion or dusk-to-dawn sensors take the guesswork out of middle-of-the-night trips.
- Price: The cost of red light products varies widely. Basic red bulbs and nightlights are usually the most affordable way to make your evenings more sleep-friendly, while smart bulbs and dedicated red light therapy devices tend to cost more. Since experts say red light is a useful tool rather than a panacea, it’s worth starting with a budget-friendly option before investing in a more expensive therapeutic device.
How to Use Red Light to Help You Sleep
If you want to try the red light, start simple. Change the bulb in your bedside lamp to a pale red or warm-toned bulb, or use a red light fixture on the lowest setting and turn it on as part of your wind-down routine, while you read, stretch, or get ready for bed. Timing also matters. “If you use red light in the evening, make sure it’s on low intensity and use it for about 30 minutes to an hour before bed,” says Jones. “Never leave it on all night. The bedroom should be dark before and during sleep.”
When it’s time for bed, turn off the light completely (a device with a timer or automatic shut-off makes this easier), and if you need light for late-night bathroom trips, opt for a red night light with a motion sensor so it only turns on when you need it.
And if you don’t want to buy anything new, maybe you don’t have to. The main goal is to reduce bright light in the hours before bed, and there are many ways to do this. “Even just dimming your lights a few hours before bed will likely have the same impact as warm or red light,” says Marchetti. Start by dimming the overhead lights or turning on the lamps in the evening, turning on your phone’s night mode, and limiting screen time before bed. Then, if you want some extra help, add some red light to the mix.
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Meet our sleep experts
At NBC Selected, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure that all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.
- Dr Daniella Marchetti IHe is a clinical health psychologist, behavioral sleep medicine specialist, and Mattress Firm sleep consultant.
- Dr. Greg Jones is a longevity doctor and sleep health expert.
Why trust NBC Selected?
I’m a business editor at NBC Selected and a reporter who regularly covers wellness, beauty, home and lifestyle. I’ve written about how to use a neti pot, the best snow boots with arch support and more. For this story, I spoke with sleep experts about the benefits of red light for sleep.
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