Can red light really help you sleep better? What the studies say

Sleep

Dec 9

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Many claim that red light can help you sleep better. Find out what the research actually says, how it works, and 4 ways to use it before bed to get more quality rest.

Maybe you’ve seen the glow on social media — a dim, ember-red bulb casting a soft wash over someone’s bedroom as they sip tea, stretch, or narrate their nighttime routine. It shows up in sleek sleep gadgets, minimalist lamps, and aesthetic posts that promise a better night’s rest. The message is clear. Swap your bright white bulbs for red light, and you’ll finally sleep the way you want to.

It sounds too good to be true. And in some ways, it is. While many people claim red light can boost melatonin and restore your body’s natural rhythm after a day of bright-light exposure, the actual studies are mixed. But what we do know is that light (in any color) can play a powerful role in how your body prepares for rest.

Red light isn’t a miracle solution, but it may positively impact your wind-down routine. We’ll explore what the science says about red light, how to use it safely, and easy ways light can become a part of your nightly routine to support better rest.

What is red light therapy?

Red light therapy (also called photobiomodulation) uses wavelengths of visible red and near-infrared light to gently stimulate processes in the body. It’s been studied for skin repair, muscle recovery, and, more recently, for its possible effects on sleep.

Unlike bright white or blue light—which has long been thought to keep us alert late into the evening—red light doesn’t appear to trigger the same wake-up response in the brain. This makes it a calmer choice at night, helping the body ease toward rest.

It’s also worth noting that most studies focus on exposure during the hour or two before bed, so don’t bathe your entire room with red light. Focus instead on reducing brightness and stimulation so that your body can naturally wind down.

There are two main ways people use red light to get the same effects:

Red-light therapy devices: These include panels or lamps that emit concentrated wavelengths of red light. They’re often marketed to help with recovery, mood, and sleep.
Ambient red lighting: You could just buy a red-tinted bulb or dim bedside lamp, which simply creates a softer evening atmosphere.

What are the effects of red light on your sleep?

Light shapes how your body prepares for rest, although it’s not as simple as “blue light is bad and red light is good.” For years, blue light was blamed for keeping us awake by suppressing melatonin, but recent research suggests brightness, timing, and mental stimulation may matter just as much as color when it comes to helping you sleep better.

Even so, several small studies suggest red light may support sleep more than blue light. In a 2023 trial, people exposed to red light for an hour before bed both fell asleep faster and slept more soundly than those under white light. Other findings also hint that red light interferes less with melatonin (one of your sleep hormones) than cooler tones.

But it’s worth noting that brightness matters. At typical bedroom levels, red light has little effect on melatonin. But at very high intensities, studies have found that it can still suppress melatonin slightly.

Overall, red light seems helpful mainly because it’s less stimulating, not because it directly induces sleep. It can support a calmer transition into rest, so it’s best used alongside dimming, consistency, and a mindful bedtime routine to have a real impact on your sleep.

Does red light really help your body create melatonin?

Not exactly. Red light doesn’t boost melatonin, but it does help preserve your body’s natural rhythm.

Per your circadian rhythm, melatonin rises as evening light fades, but certain types of light can interrupt that signal. While blue light has often been blamed for suppressing melatonin, newer studies suggest its impact might be smaller than once believed. Still, softer, dimmer lighting generally supports the body’s natural progression into sleep, and red light seems to align well with that process.

Rather than producing extra melatonin, red light simply allows your body to do what it already knows how to do, and serves as a cue for calm. Your body doesn’t get confused thinking it’s daylight, which helps preserve your sleep patterns.

How to best use red light for sleep: 4 tips for better Zzz’s

Think of using red light as an invitation. While it can’t knock you out or replace a good bedtime routine, it can help support the conditions your body needs to unwind. These small shifts can make your evenings feel softer, which in turn will promote better rest.

1. Start winding down about one to two hours before bed

Your body’s natural sleep rhythm depends on cues like light, temperature, and routine. About an hour or two before you plan to sleep, start dimming overhead lights and switching to red or warm-toned bulbs. This helps your brain recognize that the day is ending.

If you’re using a red light therapy device, most studies suggest a short exposure of about 10-30 minutes before bedtime. Just keep it on in the background while you ease into sleep and do whatever you need to wind down, like reading, stretching, or journaling.

💙 Help prepare your body for rest with the Restful Sleep meditation with Elisha Goldstein on the Calm app.

2. Use soft, indirect light instead of bright ones

The key to using red light for sleep is gentleness. A small red bedside lamp or dimmable red bulb is enough to create a calming environment. Avoid bright or harsh red LED lights, since any bright light (no matter the color) can be too stimulating on the brain.

If you’re not sure how dim to go, a simple rule of thumb is that if you can read comfortably but wouldn’t want to do focused work, you’re in the right zone.

3. Pair light with activities that signals rest

Light sets the stage, but what you do during that stage matters just as much. Combine red light with other cues your body associates with slowing down, like light stretching, breathing exercises, reading, or journaling.

A calm space with soft light and soothing activities tells your nervous system that it’s finally safe to rest. Even if your sleep doesn’t improve overnight, your evenings will feel more peaceful. Over time, this consistency can help improve your sleep.

💙 Need some extra support drifting off? Try listening to a Sleep Story like Wonder with Matthew McConaughey on the Calm app.

4. Keep expectations low-pressure

The effects of red light are subtle. You might notice that you fall asleep faster, or that your body feels calmer as you get ready for bed.

But you also might not feel a dramatic difference, and that’s okay. The real benefit comes from consistency. Lowering light, reducing stimulation, and keeping a familiar rhythm every evening. Keep experimenting until you find the perfect wind-down routine for you (light included or not).

💙 Movement can help you sleep faster, too. Press play on Evening Wind Down with Mel Mah on the Calm app for some extra guidance.

Red light sleep FAQs

Is red light good for sleeping?

In general, yes. Red light is one of the most sleep-friendly forms of evening light. Its long wavelengths don’t trigger the same alerting effect on your brain as the wavelengths from blue or bright white light can, which means it’s less likely to suppress melatonin.

That said, just because studies suggest that red light could help sleep doesn’t make it a guarantee. In fact, red light works best when it’s used as one tool in your sleep toolbox. It helps create an environment where rest comes more naturally, especially when paired with other consistent wind-down habits.

Are there studies on red light and sleep?

There are a few, but it’s worth noting that they’re small and early. Some research has found that people exposed to red light before bed both fall asleep faster and experience slightly better sleep quality. One 2012 study with female athletes also indicated both improved sleep and higher melatonin levels after two weeks of nightly red light exposure.

While this research is promising, the issue is that most studies are limited in size or focus on very specific groups, so their results may not apply to everyone. So while it’s worth trying red light to see if it works for you, you shouldn’t consider it a cure-all for sleep issues.

Can I sleep with a red light on all night?

You can, but it depends on both the brightness of the light and your sensitivity to it. A very dim, indirect red light is unlikely to disturb sleep, but if it’s too bright or shines directly into your eyes, it could affect your sleep and cause micro-awakenings throughout the night.

If you still want to use red light overnight, choose the lowest setting that still feels safe and soothing to your body. Many people prefer to use it during the hour or two before bed, and then turn it off once they’re ready to fall asleep.

Is red light really better for sleep than blue or white light?

Generally, yes. Red or amber light is often recommended at night because warmer tones tend to cause your brain to be less alert. Some studies have shown that intense blue or cool white light may delay the release of melatonin, but newer research suggests the effect depends on brightness, timing, and individual sensitivity.

While bright white or blue light isn’t as harmful as previously thought, it’s still the general consensus that softer, warmer lighting in the evening creates a gentler transition toward rest. It serves as an environmental cue that tells your body it’s safe to slow down.

How long should I use red light before bed?

There’s no universal formula, but most research suggests 10–30 minutes of red light exposure before sleep. If you’re using it as part of your bedroom lighting, start dimming other lights and turning on red or amber tones about an hour before bed.

Above all, consistency matters more than duration. A nightly pattern of dim, calm lighting helps train your body to expect rest around the same time each evening.

What kind of red light should I use before bed?

If your goal is simply better sleep, a low-wattage red or amber bulb is enough. Look for anything that helps calm your nervous system and allows for a soft, warm glow.

If you’re experimenting with a red-light therapy device, make sure that it emits light between 600 and 700 nanometers, and follow the manufacturer’s safety instructions. It’s also important to keep the light indirect and avoid staring into it.

But it isn’t really necessary to buy a red-light therapy device if you don’t already have one. For most people, ambient lighting achieves the same calming effect.

Are there any downsides to sleeping with red light?

Red light is unlikely to cause any side effects as long as the light is dim and comfortable. But too much brightness (even if it’s red) can disrupt your natural sleep cycle or feel overstimulating. Some people also find that constant light makes their room feel less restful.

The bigger issue is whether you expect red light to solve all your sleep problems. While red light can support relaxation, it won’t override stress, irregular schedules, caffeine, or screen time — which are all factors that can impact sleep.

And if you’re struggling with deeper sleep issues like insomnia, it’s worth talking to a healthcare professional about other underlying causes so that you can get the support you need.

Can red light help reset my sleep schedule?

It can play a supporting role, but it won’t be the only thing to help. Using red light in the evening may signal to your brain that it’s time to wind down, while getting bright natural light exposure in the morning helps reset your internal clock.

Together, those cues reinforce a consistent sleep rhythm that will help you fall into deep rest easier at night.

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red light sleep

Calm Editorial Team