As winter approaches and daylight hours dwindle, millions of people worldwide grapple with Seasonal Affective Disorder (SAD). This form of depression affects up to 1.6 million Brits and an estimated 10 million Americans, with another 10-20% experiencing milder forms.
Over the past year, Google searches for "red light therapy mask" have skyrocketed by 656%, indicating a growing interest in this treatment. This trend tends to peak during the colder months when symptoms of SAD are most pronounced.
To shed light on this emerging trend, we've explained what red light therapy is and how it works. We have also shared seven science-backed ways it can improve your sleep quality and alleviate symptoms of SAD.
How does red light therapy work?
Red light therapy uses specific wavelengths of light that can penetrate deep into the skin. This light is absorbed by our cells, particularly by structures called mitochondria - often called the 'powerhouses' of our cells. When stimulated by red light, these mitochondria become more efficient, producing more energy for the cell.
This boost in cellular energy can have wide-ranging effects throughout the body. It helps reduce inflammation, improves circulation, and even stimulates collagen production. From a sleep perspective, it boosts melatonin (the sleep hormone) and serotonin (a 'feel-good' hormone) production.
In essence, red light therapy gives our cells a natural, gentle boost, which can improve sleep quality, mood, and overall well-being.
7 science-backed ways red light therapy can better your sleep
Red light therapy offers a natural way to enhance sleep quality and well-being. Here are seven science-backed ways it can help you sleep better:
1. It can help alleviate symptoms associated with SAD
The mood-boosting effects of red light therapy can be particularly beneficial for those with Seasonal Affective Disorder (SAD). A study published in the National Library of Medicine found that participants receiving just one hour of red light therapy showed significant improvements in their mood and reduced symptoms of depression.
2. It boosts your melatonin levels - the hormone that makes you feel sleepy
Red light therapy can help improve sleep by increasing melatonin levels, the hormone that regulates sleepiness. When people use red light therapy for 30 minutes each night, studies have shown that their melatonin levels can rise by as much as 58%. This increase helps them fall asleep faster and wake up feeling more refreshed.
In addition to boosting melatonin, red light therapy lowers cortisol, a stress-related hormone that can disrupt sleep. By reducing stress and increasing melatonin, red light therapy offers an effective, non-invasive way to enhance sleep quality and overall well-being.
3. It signals to your body that it's time to sleep
Red light therapy can be a powerful addition to your bedtime routine as a gentle reminder that it's time to wind down.
Incorporating red light into your evening ritual can help establish a consistent sleep schedule. This practice provides a visual cue for relaxation and helps transition your body and mind from daytime alertness to nighttime restfulness.
4. It's the perfect alternative to the blue light emitted from tech devices
Red light therapy is a powerful ally in maintaining a healthy sleep-wake cycle. Unlike blue light from screens and bright room lights, red light doesn't suppress melatonin production.
Studies show that exposure to bright lights before bedtime can delay melatonin onset and shorten its duration, disrupting circadian rhythms. This issue is worsened by our devices - smartphones, tablets, and laptops - often used close to our eyes late at night. These screens emit blue light that mimics daylight, suppressing melatonin and increasing cortisol levels.
However, red light is the opposite - red light provides a calming illumination that supports your body's natural preparation for sleep and helps regulate your sleep-wake cycle.
5. It can help manage psoriasis, which can keep people awake
Psoriasis is a skin condition that can disrupt sleep due to the discomfort and itch caused by flare-ups. However, red light therapy has been shown to help alleviate symptoms of psoriasis, making it easier to settle down for the night.
6. It can provide pain relief
Many sleep issues arise not from insomnia but from pain or discomfort. Conditions like chronic pain, fibromyalgia, and arthritis can make restful sleep difficult, and the lack of sleep often exacerbates these pain symptoms, creating a tough cycle to break.
Red light therapy has been clinically proven to reduce pain and inflammation, relieving various conditions. By alleviating discomfort, it can help improve sleep quality and break the cycle of pain and sleep deprivation. This treatment enhances blood flow, reduces inflammation, and promotes cellular healing, making it a valuable option for those struggling with pain-related sleep disturbances.
7. It reduces morning grogginess
Sleep inertia, that groggy feeling upon waking, can be mitigated by red light therapy. A study showed that participants exposed to red light through a sleep mask experienced reduced sleep inertia compared to those who didn't wear one. They reported feeling more alert and performed better on cognitive tasks immediately after waking.
How to use red light therapy for better sleep at home
If you want to incorporate red light therapy into your bedtime routine, here are some tips to help you get started.
Choose the right device
Select a red light therapy device that suits your sleep needs. For sleep enhancement, look for devices that emit visible red light (630-660nm) and near-infrared light (810-850nm) for deeper tissue benefits. Make sure the device is designed for home use and is easy to operate.
Create a dedicated sleep space
Set up a comfortable and relaxing area for your therapy sessions. Your bedroom is ideal, allowing you to wind down before sleep. Consider using a red light therapy mat on your bed, where you can comfortably sit or lie down during treatment. Make sure the space is clutter-free, and dim other lights in the room to enhance the effect of the red light.
Establish a consistent routine
As the previous studies shared have shown, consistency is key when using red light therapy. Aim to use it at the same time each night, ideally 1-2 hours before bed. Start with shorter sessions of about 15-20 minutes and gradually increase to 30-45 minutes. Aim for at least 3-5 sessions per week, and be patient; seeing noticeable improvements may take a few weeks.
Combine with other relaxation techniques
Combine red light therapy with other relaxation techniques to boost its effects. For example, you might practice deep breathing exercises during your session or do some gentle stretching. Listening to calming music or using sleep-promoting scents like lavender can also help create a soothing environment.
Keep track of how your sleep improves over time
Sleep tracking apps on your smartphone or wearable devices can provide data on your sleep duration, cycles, and quality. If you prefer a low-tech approach, keep a simple sleep journal. Each morning, jot down when you went to bed, when you woke up, how many times you woke during the night, and how refreshed you feel. After a few weeks, review your records to spot any trends or improvements since using red light therapy.
If you are looking for more sleep tips, check out our advice on how sleeping on your side could benefit your gut health.
