Exposure to different types of light plays a crucial role in regulating sleep patterns. While blue light is known to disrupt rest by suppressing melatonin production, research suggests that red light may have the opposite effect. Specific red light wavelengths could support melatonin release, potentially improving sleep quality and helping regulate the body’s internal clock.

Unlike regular red-tinted bulbs, which may create a calming atmosphere, true red light therapy involves wavelengths designed to influence biological rhythms. A study involving female athletes found that those exposed to red light therapy for 30 minutes each night over two weeks experienced better sleep and increased endurance compared to those without exposure. Another study observed that using red light in office environments helped regulate circadian rhythms and reduced midday fatigue.

Red light may also reduce sleep inertia—the sluggishness and brain fog some people experience upon waking. Research suggests that even exposure through closed eyelids can improve alertness and cognitive function in the morning. Additionally, red light is widely used in professional settings, such as aviation and astronomy, because it provides illumination without glare, making it easier to see in the dark.

On the other hand, blue light from screens, LED lights, and fluorescent bulbs can interfere with melatonin production, making it harder to fall asleep. To improve sleep hygiene, experts recommend limiting screen time before bed, using warm-toned lighting, and maintaining a dark sleep environment.

Although more research is needed, current findings suggest that red light could be a useful tool for better sleep. For those struggling with rest, incorporating natural daylight exposure during the day and minimizing blue light at night, along with controlled red light use, may help. If sleep disturbances persist, consulting a healthcare professional is advisable.