Does Red Light Therapy Help You Sleep?
- 01 What is Red Light Therapy?
- 02 What are the Benefits of Red Light Therapy?
- 03 Why is Sleep So Important?
- 04 Does Red Light Therapy Help You Sleep?
- 05 Can A Red Light Therapy Mask Improve Sleep?
- 06 How Can I Incorporate Red Light Therapy for Enhanced Sleep Hygiene?
- 07 The Takeaway: Can Red Light Therapy Improve Sleep
5-minute read
Recent statistics show between 50 and 70 million Americans are suffering from a sleep disorder and insomnia affects 1 in 3 adults. Sleep is essential for allowing the body time to repair, boosting brain performance and the immune system, and reducing our risk for diseases such as heart disease, obesity and, dementia. However, many of us are not getting sufficient good quality sleep. Ever wonder why you feel so relaxed after your red light therapy treatment? Below we explore how red light therapy can boost sleep quality and how we can incorporate it into our skincare routine to give ‘beauty sleep’ a whole new meaning.
What is Red Light Therapy?
Also known as low-level light therapy or photobiomodulation - red light therapy is a therapeutic technique that uses specific light wavelengths between 600 and 700nm to trigger certain physiological reactions in the body. Traditionally used in medical therapies to promote wound healing, inflammation, and pain, red light therapy is increasingly used as an anti-aging therapy. A lesser-known, yet equally impressive benefit of red light therapy is its ability to improve sleep quality and regulate the circadian rhythm. While we all know avoiding artificial light is important as we wind down to sleep, let’s explore how to incorporate red light effectively to boost sleep quality and improve skin health and appearance.
What are the Benefits of Red Light Therapy?
The benefits of red light therapy can be divided into two main categories, medical and aesthetic. The impact of red light therapy on sleep can be seen as a health benefit.
Health Benefits of Red Light Therapy
- Wound healing and tissue repair
- May improve cognitive function
- Boost sleep quality and endurance
- Reduced inflammation
- Boosts mood
- Improved athletic performance and recovery
- Pain and joint stiffness
Aesthetic Benefits of Red Light Therapy
- Boosts collagen
- Smooth fine lines
- Promotes
- More even skin tone
- Improve sagging skin
- Boosts blood flow
- Increased skin nourishment
- Boost hair growth
Why is Sleep So Important?
Sleep plays a vital role in physical health by allowing the body to repair and rejuvenate cells, tissues, and muscles. It is essential for cognitive functions such as memory consolidation, learning, and problem-solving. Adequate sleep regulates mood and emotional well-being, as it helps balance hormones impacting stress and mood. Furthermore, sleep is crucial for the immune system to function optimally, as it supports immune responses to fight off infections and diseases. Sleep is strongly linked with our mental and physical well-being as well as how we look and feel in ourselves.
Does Red Light Therapy Help You Sleep?
Exposure to artificial light such as phone screens and television late at night has developed a negative reputation in recent years. Blue light, due to its shorter wavelength, inhibits the release of melatonin, a hormone that regulates the sleep-wake cycle. When melatonin is not released, it compromises our ability to fall asleep. The research on red light, existing on the opposite end of the light spectrum indicates that exposure has the opposite effect, encouraging the natural release of melatonin to boost sleep quality. An additional study done on mice indicates that red light therapy not only induces sleep but can actually increase the amount of time you will stay asleep, where staying asleep presents as a problem.
Can a Red Light Therapy Mask Improve Sleep?
While many have been drawn to the red light therapy trend on account of anti-aging benefits and their power to restore skin health and appearance, the impact of red light on sleep is certainly an added perk. Red light therapy masks with a light wavelength of approx. 630nm enhance sleep quality in four ways:
- Melatonin Production also known as the sleep hormone, melatonin stimulates the production of melatonin ensuring we fall asleep faster, and enhancing the quality of our overall sleep.
- Reducing Sleep Inertia often referred to as morning grogginess, sleep inertia is a sign your body is sleep deprived, and this may be the result of months or even years of poor sleep habits. Studies have shown that red light therapy can alleviate sleep inertia and promote a more energized and clear start to the day
- Regulating Circadian Rhythm - red light exposure in the evening can help synchronize the body's circadian rhythm by signaling to the brain that it's time to wind down and prepare for sleep. This natural cue can be beneficial for individuals with irregular sleep patterns or insomnia.
- Promoting Overall Relaxation - red light therapy has a calming effect on the body, boosting relaxation, and reducing stress levels, and inflammation to prepare the body for restful sleep.
You can easily perform red light therapy at home using a red light facemask with infrared mode or handheld devices to target different body areas.
How Can I Incorporate Red Light Therapy for Enhanced Sleep Hygiene?
Timing - Incorporate your red light therapy device into your evening routine roughly
1-2 hours before bed to help your body adjust to the light and prompt melatonin production fto support a restful sleep.
Duration - Expose yourself to red light for 10-20 minutes, adjusting based on light intensity and personal sensitivity. Always adhere to treatment times on your specific mask.
Consistency - Create a nightly red light therapy routine to signal your body for sleep and regulate your circadian rhythms for optimal benefits.
Environment - For a relaxing RLT environment, dim lights, minimize distractions, try to incorporate a meditation or other relaxing ritual.
Lumamask 7 | LED Light Therapy Face Mask
7-color LED light therapy with lightweight design and smooth functionality for effortless skin brightening
The Takeaway: Can Red Light Therapy Improve Sleep?
Yes, in addition to anti-aging and general skin rejuvenation red light therapy has been shown to (improve sleep quality and enable us to fall asleep faster by encouraging the release of melatonin - the sleep hormone. Just 10-20 minutes under a red light therapy device per night can kick start this process, allowing us to fall asleep faster and stay asleep for longer. Red light therapy can also help us to feel less groggy in the morning ensuring we start the day with a fresh and energized outlook. Improved sleep quality plus powerful anti-aging benefits? Sign us up.
written by Sophie Flair
Leave a comment
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.