A closer look at what science says about red light sleep therapy.
If you ever wondered ‘is my red light mask disturbing my sleep?’ – you are not alone. It’s a question many people ask, especially as simple treatments become more popular. While it is well known that blue light can affect melatonin and sleep, the effects of red light are less well known.
In this blog, we’ll explore the science of red light for sleep – what the research shows, what the experts say and how to use red light safely as part of your nighttime routine.
Green light vs. red: Why sleep is important
It’s no secret that blue light (around 400-500 nanometers) can disrupt your body’s sleep rhythm. Emitted by smartphones, TVS and artificial light, blue light mimics daylight and tells your brain it’s time to wake up. This can suppress the production of melatonin – the hormone that tells your body it’s time to wind down – making it harder to fall and stay asleep.
This is one of the reasons we recommend it always use the light blocking eye inserts that come with every blue light therapy mask.
A red light, by contrast, it falls between 610-750nm, and has a very low energy level. This long wavelength allows it to slowly penetrate the skin and stimulate cells, increasing collagen production – the main reason why it is used in LED masks.
Unlike blue light, red light does not appear to suppress melatonin or to stimulate the brain in the same way, which is why it has been considered more suitable for use in the evening. That said, the research behind red light and its effect on sleep is advancing, and recent studies are revealing interesting insights into how it can impact rest and recovery.
The red light to sleep: What the research says
The effects of red light on sleep have been studied in a variety of populations, from elite athletes to people with insomnia, and the findings vary.
Good effect of red light on sleep
These studies support the hypothesis that red light therapy is good for sleep, to help improve rest and recovery, especially when used on a consistent nighttime schedule.
Is red light bad for sleeping?
A few studies (1,2) presented a more mixed view. Although there is no effect on melatonin levels, the findings suggest that in some cases, red light at night may be associated with mood-related disorders or increased cortisol levels when the light is directed at the eyes or used for a long time.
It is important to note that these studies are done with red light panels inside controlled laboratory conditions which do not reflect real world conditions. Participants were also exposed to red light 1 hour before bed, 5 times longer than the 10-minute treatment time of our LED Mask.
With that in mind, these studies provide no evidence to suggest that using a red light mask before bed is harmful to your sleep, and it can actually be a relaxing part of your sleep routine.
Can you use a red light mask at night?
If you’re using a red light mask as part of your skin care routine, good news: current research doesn’t suggest that LED masks affect your sleep. In fact, many people find them to be part of their evening refreshment.
“I use the mask before bed and find it relaxing. I’m sure it has helped improve my sleep by helping me calm down after a busy days at work.” Jenny – Verified Customer
“I already recommend the LED Mask as a way to take care of myself, I also noticed an improvement in my sleep … not sure if that is due to the red light and / or from the meditation I do while wearing the mask, but either way, improved sleep is always a win.” Sharon – Verified Customer
That being said, everyone sleep cycle and sensitivity to light it is different. If you find that you are more sensitive to light or notice that red light affects your sleep, try to use your mask early as part of your morning routine instead.
We know that the LEDs in our masks are bright — and they need to work their magic on your skin. But comfort is also important. That’s why the The Series 2 LED Mask comes with light blocking goggles, designed to reduce glare. They are especially useful if you use your mask while reading before bed!
Final thoughts: Red light and sleep
While the study of treating red light for sleep is still developing, current evidence suggests red light masks do not interfere with sleep when used correctly it can also provide benefits as part of a restful nighttime routine.
Everyone is different, just let your body guide you to what works best for you. If you are sensitive to light, choose a mask that comes with eye protection, for added comfort and peace of mind.
