Published on MARWAXOX Blog • 10 March 2025
When it comes to winding down in the evening, the type of light you’re exposed to can have a big impact on your sleep quality. While bright blue light emitted from phones and screens has long been known to disrupt circadian rhythms, recent research is shining a new light—literally—on red light as a potential aid to better sleep.
What is red light therapy?
Red light therapy (RLT) is a treatment that exposes your skin to low levels of red or near-infrared light. Unlike ultraviolet (UV) rays, which can damage the skin, red light is thought to stimulate cell repair and regeneration.
Originally used in medical and aesthetic settings for wound healing and skin rejuvenation, RLT has now entered the wellness world with claims it can boost energy, reduce inflammation and, more recently, improve sleep quality.
What does the science say?
Several studies suggest red light may play a beneficial role in regulating melatonin—the hormone responsible for sleep. In contrast to blue light, which suppresses melatonin production, red light appears to have little or no adverse effect on melatonin levels.
One study published in the Journal of Athletic Training found that female basketball players who underwent red light therapy for two weeks reported improved sleep quality and endurance performance. Another study in Nature and Science of Sleep noted that red wavelengths had a relaxing effect and promoted better sleep in individuals with sleep disorders.
How to use red light for better sleep
If you want to try red light therapy as part of your bedtime routine, here are a few tips:
- Use a red light device for 10–20 minutes in the evening before bed.
- Avoid other sources of blue light (phones, TVs, computers) during and after use.
- Use red light in a calm, quiet space to support overall relaxation.
Should everyone try it?
While the research is promising, red light therapy may not be a one-size-fits-all solution. Some people find it highly effective for promoting better sleep, while others may need to experiment with timing, intensity, or combine it with other healthy habits (like avoiding caffeine late in the day or setting a consistent bedtime).
As always, if you have underlying health conditions or sleep disorders, consult a healthcare professional before starting new wellness treatments.
In summary
Red light therapy shows great potential for supporting healthy sleep patterns. By working with, rather than against, your natural circadian rhythm, it could be a valuable addition to your nighttime wind-down routine.
Sleep better, naturally — with support from MARWAXOX.
