5 Tips for Better Sleep: How Red Light Therapy Can Help

A good night’s sleep is one of the most powerful ways to improve your overall health. From boosting mood and energy to supporting memory and cognitive function, quality sleep is a non-negotiable part of a healthy lifestyle. Yet, many people struggle with poor sleep patterns, leading to issues like fatigue, depression, weight gain, and even more serious health concerns like diabetes and heart disease.

To help you improve your sleep naturally, we’ve rounded up the top five tips you can implement today. Plus, we’ll show you how incorporating red light therapy into your routine can further enhance your nighttime rest.

 

1. Get Morning Sunlight

The moment you wake up, stepping outside and exposing yourself to natural sunlight can reset your body’s internal clock. This light signals your brain to regulate your circadian rhythm, the natural cycle that determines when you feel awake and when it’s time to sleep.

But what if morning sunlight isn’t an option? A red light therapy device can help mimic the effects of sunlight, especially for those who wake up before sunrise or work night shifts. By using red light therapy in the morning, you help your body wake up naturally, improving your chances of falling asleep on time later.

 

 

2. Expose Yourself to Bright Light During the Day

Bright light during the day is key to setting your body’s internal clock. Research shows that exposure to bright light during daylight hours helps you stay alert and improves your ability to fall asleep at night.

If you work indoors, try to take breaks outside to soak up natural light. If that’s not possible, consider placing a red light therapy device in your workspace to provide light that mimics the sun. This not only boosts your alertness but also enhances your circadian rhythm for better sleep.

 

 

3. Avoid Blue Light at Night

The blue light emitted from smartphones, TVs, and computers is one of the biggest culprits for disrupting sleep. Blue light suppresses melatonin, the hormone responsible for helping you feel sleepy. To combat this, reduce screen time at least an hour before bed, or use blue-light-blocking glasses if you can’t step away from screens.

Switching to dim, red light in the evening is another effective way to wind down. Unlike blue light, red light has minimal impact on melatonin production and helps signal your body that it’s time to sleep.

 

 

4. Stick to a Consistent Sleep Schedule

Consistency is critical when it comes to optimizing your sleep. Go to bed and wake up at the same time every day – even on weekends. This trains your body to follow a natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.

 

 

5. Use Red Light Therapy Before Bed

Red light therapy is one of the simplest and most effective tools for improving sleep. By standing in front of a red light device for just 10 minutes before bed, you can lower cortisol levels, reduce inflammation, and calm your nervous system.

Position the light on your lower back or face, depending on what feels most relaxing for you. This not only preps your body for restful sleep but also supports overall relaxation and recovery.

 

 

Bonus Tip: Establish a Nighttime Routine

Creating a nighttime routine is just as important as following these tips. Set the tone for sleep by dimming the lights, avoiding electronics, and incorporating relaxing activities like reading or meditation. Pair this with a daily red light therapy session to maximize your results.

 

Why Red Light Therapy Works for Sleep

Unlike blue light, which disrupts melatonin production, red light stimulates your body’s natural relaxation response. Red and near-infrared wavelengths penetrate deep into your cells, helping to calm the nervous system and prepare your body for rest.

Benefits of Red Light Therapy for Sleep:

• Improved Circadian Rhythm: Resets your body’s internal clock.
• Melatonin Production: Encourages natural sleep-inducing hormones.
• Relaxation: Lowers cortisol levels and reduces stress.
• Reduced Inflammation: Supports faster recovery and deeper rest.

By incorporating red light therapy into your evening routine, you can prime your body for restful, restorative sleep.

 

How to Use Red Light Therapy for Better Sleep

For the best results, follow this simple red light therapy protocol:

• Timing: Use your red light therapy device 1-2 hours before bed.
• Treatment Area: Shine the light on your lower back or face for relaxation.
• Duration: Spend 10 minutes standing about 12 inches from the device.
• Frequency: Aim for at least 3-5 sessions per week for optimal results.

 

Transform Your Sleep with Lumavit Red Light Therapy Devices

If you’re ready to upgrade your sleep, Lumavit red light therapy devices are the perfect solution. Designed with multi-wavelength technology, our devices combine deep red and near-infrared light to deliver targeted benefits. Whether you’re looking for a compact device or a full-body panel, Lumavit has the right product for your needs.

A better night’s sleep starts today. Explore Lumavit’s red light therapy devices and experience how light can transform your health, one night at a time.

Find our line of Red and NIR Light Therapy devices for home use here: Lumavit Products

 

Sources:

1. Ho Mien, I., Chern-Pin Chua, E., Lau, P., Tan, L-C., Tian-Guang Lee, I., Yeo, S-C., Shuhui Tan, S., & Gooley, J. J. (2014). Effects of Exposure to Intermittent versus Continuous Red Light on Human Circadian Rhythms, Melatonin Suppression, and Pupillary Constriction. https://doi.org/10.1371/journal.pone.0096532.

2. Roach, G. D., & Sargent, C. (2019). Interventions to Minimize Jet Lag After Westward and Eastward Flight. In: Frontiers in Physiology, Volume 10. www.frontiersin.org/articles/10.3389/fphys.2019.00927.

3. Garland, S., Johnson, J., Carlson, L., Rash, J., Savard, J., & Campbell, T. (2020). Light therapy for insomnia symptoms in fatigued cancer survivors: a secondary analysis of a randomized controlled trial. Journal of Psychosocial Oncology Research and Practice 2(3):p e27, October 2020. | DOI: 10.1097/OR9.0000000000000027

4. Hu, D., Zhu, S., & Potas, J. R. (2016). Red LED photobiomodulation reduces pain hypersensitivity and improves sensorimotor function following mild T10 hemicontusion spinal cord injury. Journal of neuroinflammation, 13(1), 200. https://doi.org/10.1186/s12974-016-0679-3

5. Zhao, J., Tian, Y., Nie, J., Xu, J., & Liu, D. (2012). Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of athletic training, 47(6), 673–678. https://doi.org/10.4085/1062-6050-47.6.08

6. Figueiro, M. G., Sahin, L., Roohan, C., Kalsher, M., Plitnick, B., & Rea, M. S. (2019). Effects of red light on sleep inertia. Nature and science of sleep, 11, 45–57. https://doi.org/10.2147/NSS.S195563

7. Burke, T. M., Scheer, F. A. J. L., Ronda, J. M., Czeisler, C. A., & Wright, K. P., Jr (2015). Sleep inertia, sleep homeostatic and circadian influences on higher-order cognitive functions. Journal of sleep research, 24(4), 364–371. https://doi.org/10.1111/jsr.12291