Does Red Light Therapy Help with Sleep? Here's What Experts Say
Key Takeaways
Red light therapy naturally boosts melatonin, helping you fall asleep faster without disrupting your sleep cycle
It supports circadian rhythm balance, especially useful for shift workers or people experiencing jet lag
Red and near-infrared light reduce stress by calming the nervous system and lowering cortisol levels
It enhances cellular repair during sleep by stimulating mitochondrial activity and energy production
Combining red light therapy with relaxing nighttime habits can create a consistent, calming sleep routine
Red light therapy has quickly become a go-to solution for improving overall wellness, and one of its most talked-about benefits is better sleep. Unlike harsh blue light or stimulants, red and near-infrared light work with your body’s natural rhythms. From regulating hormones to relieving discomfort, this form of light therapy supports rest from the inside out.
Here are ten science-backed reasons why red light therapy can help you fall asleep faster, stay asleep longer, and wake up feeling refreshed:
1. Regulates Melatonin Production
Melatonin is the hormone that signals to your body it’s time to sleep. Red light therapy supports the natural rise of melatonin by mimicking sunset-like light, which helps trigger the brain’s internal clock. Unlike blue light, which can delay melatonin production, red light creates a calming environment that encourages drowsiness. This leads to more natural, deeper sleep.
2. Supports Circadian Rhythm Balance
Your circadian rhythm controls when you feel alert or sleepy. Red and near-infrared light therapy gently influences this internal rhythm by reinforcing natural day-night cues. It’s especially helpful for people whose schedules disrupt their biological clock, like shift workers or frequent flyers. The light helps reset the rhythm, aligning it with a healthy sleep-wake cycle.
3. Lowers Core Body Temperature
A drop in core body temperature is a signal that it’s time to wind down. Red light therapy enhances blood flow, which supports thermoregulation and allows your body to cool naturally. This helps initiate the sleep process more smoothly, making it easier to feel relaxed and fall asleep faster.
4. Reduces Cortisol Levels
Cortisol, the body’s main stress hormone, is a major disruptor of sleep. When it’s elevated, your body stays on high alert. Red light therapy has calming effects that lower cortisol levels and ease you into rest mode. This helps reduce anxiety and nighttime restlessness.
5. Calms the Nervous System
Infrared wavelengths activate your parasympathetic nervous system—your body’s rest and restore mode. This shift lowers stress signals, helping you feel more grounded and safe. As your muscles unwind and your heart rate slows, your brain follows suit. This makes it easier to quiet racing thoughts, promoting a deep sense of calm before bed.
6. Boosts Mitochondrial Function
Sleep is your body’s time for repair, and that starts at the cellular level. Red light therapy enhances mitochondrial energy metabolism, which powers every cell in your body. When your mitochondria function well, your body repairs faster and feels more energized the next day. This leads to more restful sleep and better physical recovery.
7. Reduces Sleep Disturbance from Pain
Chronic discomfort can keep you tossing and turning all night. Red light therapy helps relieve muscle soreness and joint pain by targeting inflammation. With less physical tension, your body can settle down more easily. That makes it easier to drift off and stay asleep without being woken by pain.
8. Helps Combat Seasonal Sleep Issues
Dark winter months often disrupt natural sleep cycles. Low-level light therapy mimics the positive effects of sunlight, helping regulate your circadian rhythm. For those with seasonal affective disorder, infrared light offers a soothing alternative to harsh indoor lighting. It balances your mood and supports more consistent sleep during seasonal transitions.
9. Encourages a Relaxing Routine
The soft, warm glow of red light therapy naturally promotes relaxation. Using it before bed creates a gentle transition from activity to rest. When incorporated into your nighttime routine, it signals your body to slow down. This repeated cue helps build better sleep habits over time.
10. Complements Other Holistic Treatments
Red light therapy fits seamlessly into a broader wellness routine. Pair it with sauna treatments, breathwork, or a warm shower to elevate the benefits. These practices improve blood circulation, ease tension, and relax the mind. When combined, they form a powerful approach to better sleep.
How Red and Near-Infrared Light Interact with Your Body
What makes red light therapy so effective for sleep isn’t just the color—it’s the specific wavelengths. Red light generally falls between 620–750 nanometers (nm), while near-infrared ranges from 750–1200 nm. These wavelengths penetrate skin and tissues at varying depths, stimulating cellular energy without causing damage or overstimulation.
Once absorbed, the light interacts with mitochondria—the powerhouses of your cells—to boost the production of ATP (adenosine triphosphate), your body’s main source of energy. This process not only promotes healing and regeneration but also influences neurotransmitters and hormone release. For example, red light exposure in the evening can help ease the body into a relaxed, sleep-ready state by increasing serotonin levels, which later convert into melatonin.
Unlike blue light, which tells the brain to stay alert, red light tells it to wind down. Understanding how these wavelengths work gives you even more reason to make red light therapy a nightly ritual.
Tips for Using Red Light Therapy at Night
To get the most sleep-enhancing benefits, try using red light therapy 30–60 minutes before bed. Choose a device with wavelengths between 630–850 nm and position it 6–12 inches from your skin. Use it for 10–20 minutes while you wind down—perhaps while reading or meditating. Consistency is key, so make it part of your nightly routine for lasting results. And remember, red light is gentle enough to use regularly without disrupting your sleep cycle.
A Natural Way to Sleep Deeper
Infrared sauna sessions at Pause use low-level light therapy to support deep rest. We combine infrared wavelengths with relaxation-focused services for a complete experience.
If you’re new to infrared sauna therapy, expect a calming sweat, soothing heat, and better sleep quality after consistent visits. Our infrared sauna in Los Angeles offers a peaceful retreat designed to support your sleep naturally.
Explore our LED light therapy options across several locations, including Santa Monica. From skin health to improved sleep, our services are rooted in science and centered on your well-being.
Ready to Rest? Pause Has You Covered
Red light therapy might be the gentle shift your sleep routine needs. Whether you struggle with sleep disorders, chronic pain, or stress, a consistent routine can change everything.
Pause offers infrared sauna benefits and light treatments across Venice, West Hollywood, South Bay, Brentwood, Studio City, and Newport Beach.
Find your sanctuary, calm your mind, and sleep better—starting tonight.