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Could swapping your harsh bedroom lights for a warm red glow be the secret to better sleep? We dive into the surprising science behind red light therapy.
5 Min Read | By Holly James
Last Modified 3 November 2025 First Added 3 November 2025
When it comes to drifting off, the colour of the light around you can make a real difference. From soft amber glows to cool blue hues, different shades can either calm your mind or keep you wide awake. Recently, red light has gained attention for its melatonin-friendly effects – but does it actually work? We’ll explore whether red light can genuinely improve your sleep quality and reveal what makes this particular wavelength so special for bedtime.
Light is one of the main signals that tells your body when it’s time to be awake and when it’s time to rest. This is all thanks to your circadian rhythm, the internal clock that follows a roughly 24-hour cycle. Bright light, especially from the sun or electronic devices, suppresses the production of melatonin, the hormone that makes you feel sleepy.
As the evening draws in and light levels drop, your body naturally produces more melatonin, preparing you for rest. But exposure to bright or blue-toned light late at night can confuse this rhythm, making it harder to fall and stay asleep. It’s why scrolling through your phone in bed isn’t doing you any favours.
Not all light affects sleep in the same way. Those cooler, blue-based tones that flood our homes from LED bulbs and screens? They’re brilliant for keeping you alert during the day, but terrible for helping you wind down. Blue light is particularly good at suppressing melatonin – precisely what you don’t want when you’re trying to drift off.
Warmer shades like red, amber and orange work differently. These colours sit at the opposite end of the light spectrum and are far less likely to interfere with your body’s natural sleep-wake cycle. Red light, in particular, has the longest wavelength and lowest energy, making it the gentlest option for evening use. Think of it like the difference between a harsh fluorescent office light and the warm glow of a sunset – your body knows which one means bedtime.
Research suggests that red light can support melatonin production and help signal to your body that it’s nighttime. Unlike blue light, which tricks your brain into thinking it’s midday, red light creates the perfect environment for winding down.
The benefits of using red light for sleep include:
If you’re ready to give red light a go, start simple. Switch out the bright white bulb in your bedside lamp for a red or amber one – you don’t need fancy equipment to get started. About an hour before you plan to sleep, dim or turn off overhead lights and let the red light create a cosy atmosphere while you read, stretch, or practise your bedtime meditation.
Consistency is key here. Using red light at the same time each evening helps train your brain to associate that warm glow with sleep time. It becomes part of your sleep hygiene routine, just like brushing your teeth or slipping into your favourite pyjamas.
For the tech-minded, there are dedicated red light therapy devices available, but a simple red bulb works just as well. The important thing is making it part of your nightly wind-down, not the specific gadget you use.
When choosing a red light for sleep, it’s worth paying attention to both the tone and the technology behind it. Look for devices specifically designed for nighttime use, as these emit low-intensity red wavelengths that promote relaxation without overstimulating your senses. The light should feel soft and soothing, closer to the warm glow of a sunset than a harsh, neon red.
Some red light sleep lamps come with adjustable brightness levels or timers, allowing you to tailor the ambience to your evening routine. Others combine gentle red illumination with innovative features, such as gradual dimming, which mimics the body’s natural wind-down process.
Blue light is the biggest sleep disruptor. Found in phones, tablets, TVs and LED bulbs, it suppresses melatonin more than any other colour. White light, which contains blue wavelengths, comes a close second. If you must use a device before bed, consider blue light-blocking glasses or your device’s night mode setting.
Ideally, your bedroom should be as dark as possible for optimal sleep. Even small amounts of light can interfere with deep sleep stages. If you need some light for safety or comfort, a very dim red nightlight placed low to the ground is your best option. Consider blackout curtains to block outside light.
Early research suggests that red light therapy may help improve sleep quality for people with insomnia by supporting the body’s natural production of melatonin. Its gentle, low-wavelength light helps signal to your brain that it’s time to rest, without the stimulating effects of blue light.
While red light can be helpful for insomnia, it’s not a magic cure. It works best as part of a comprehensive approach including consistent sleep schedules, a comfortable mattress, and good sleep habits. If insomnia persists, consult your GP.
Red light offers a simple, science-backed way to work with your body’s natural rhythms rather than against them. Whether you opt for a basic red bulb or a high-tech therapy lamp, this soothing wavelength can help signal to your body that it’s time to wind down. Combined with other elements of good sleep hygiene, such as the right pillow and a cool room temperature, red light might just be the missing piece in your journey to better sleep. After all, when it comes to rest, every detail counts.
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