Red light therapy is the answer to a good night’s sleep, says sleep expert

• Searches for ‘what are the benefits of red light therapy’ have increased +5000% in the past 12 months and 69.6k posts under the TikTok hashtag #redlighttherapy
• Martin Seeley, Senior Sleep Expert, at MattressNextDay has shared the sleep benefits of red light therapy including increased melatonin intake and reduced SAD symptoms

Red light therapy has become the latest wellness trend to gain popularity on TikTok, with 69.6k posts under the hashtag #redlighttherapy and a surge of over 5000% in searches for ‘what are the benefits of red light therapy’ over the past 12 months¹. While the skincare benefits are well-documented, it also offers promising news for the 50% of Brits who struggle to achieve adequate sleep.²

Martin Seeley, Senior Sleep Expert at MattressNextDay, has outlined six key sleep benefits of red light therapy, from regulating the body’s natural sleep-wake cycle to alleviating symptoms of Seasonal Affective Disorder (SAD).

1. Regulating your sleep-wake cycle

“Blue light from the sun keeps us alert and awake during the day, while red light promotes relaxation and sleep, working together to regulate our natural circadian rhythm – body clock – for restful nights. When it gets dark, our bodies begin producing melatonin, the hormone that makes us feel sleepy.

“However, in today’s world, constant exposure to blue light from devices like phones and laptops can disrupt this process, negatively impacting our sleep by misleading the brain into thinking it’s still daytime. In contrast, red light does not interfere with this natural cycle — a research study found that most participants who were exposed to red light showed minimal or no circadian response.

“In fact, red light is believed to support melatonin production and promote a healthier, more consistent sleep pattern.”

2. Increasing melatonin production

“Since blue light hinders melatonin production, the theory, as mentioned earlier, is that red light, being at the other end of the colour spectrum, promotes the release of melatonin. Recent studies suggest red light therapy can enhance sleep quality, duration and latency, potentially by boosting melatonin levels.

“A study by the National Library of Medicine found that red light therapy not only influences sleep but also promotes muscle regeneration and recovery, particularly in athletes, by facilitating restful sleep and improving endurance performance.”

3. Reducing morning grogginess

“Red light is said to reduce the groggy feeling you experience when you wake up – officially known as “inertia”. Another study published by the National Library of Medicine found that exposure to red light, both through closed eyelids during sleep (via a red light mask) and immediately after waking (via red light goggles), significantly reduced sleep inertia, improving performance and reducing sleepiness without suppressing melatonin.”

4. Helping with sleep disorders

“Red light therapy may be particularly helpful for those dealing with sleep disorders including different types of insomnia. It has a relaxing effect on the brain and positively impacts the nervous system, helping to reduce stress and anxiety, which in turn promotes better sleep overall.”

5. Helping to alleviate pain

“Research suggests that red light therapy can aid in managing long-term conditions — for example, it can support conditions like spinal cord injuries, which may disrupt sleep. One study indicates that regular red light treatments helped reduce hypersensitivity and promote sensorimotor recovery after spinal cord injuries.”

6. Helping with symptoms associated with SAD

“Seasonal Affective Disorder (SAD) is a type of depression that is triggered by seasonal changes, particularly during the darker autumn and winter months. According to research, just one hour of red light therapy significantly improved study participants’ mood, and helped reduce depressive symptoms associated with SAD.”

For more information on the benefits of red light therapy please visit the snooze news blog: https://www.mattressnextday.co.uk/snooze-news/post/why-dry-january-is-the-secret-to-better-sleep