How Red Light Can Improve Your Sleep Quality
Contents
- How a lack of sleep can affect your overall health
- An environment that improves sleep
- What is red light therapy?
- Red light and sleep
- Applying red light to your sleep routine
- Benefits of sleeping with a red light
- Red light: Illuminating the way to restful sleep
Do you prefer sleeping with the light on? Many adults do. Did you know that the color of the luminescence matters? While blue light is not good, there are benefits of sleeping with a red light.
Everyone prefers a good night’s rest. This desire has led to many seeking solutions that work. Some choose to reduce their caffeine and alcohol intake before bed. Others have opted for medication or supplements.
Red light and sleep don’t seem like the most likely combination. Yet, this relationship has many benefits.
Red light therapy has extended beyond skin repair. It has become a method to help improve your sleep quality too.
Unlike blue light that can disrupt your slumber, red light is a soothing alternative.
How a lack of sleep can affect your overall health
Sleep is one of the important pillars in maintaining overall good health. While many regard it as rest at the end of a busy day it’s far more than that.
Understanding the significance of slumber will help you manage it better. You can then determine whether red light is good for sleep. Quality rest supports both your physical and mental well-being.
Biological importance
After a hectic day, your body craves a good night's rest. It’s only then that it can heal and rejuvenate itself.
There are various physiological processes that take place during sleep. These restorative functions include tissue repair and improve your immune system.
The strengthening of your immune system occurs during the stage of deep sleep. It also needs the slumber to reduce inflammation.
Your brain remains active during slumber. It consolidates your thoughts and removes toxins.
Mental well-being
Good quality sleep is closely related to your mental health. Insufficient rest can disrupt your cognitive performance.
This interruption can lead to poor decision-making and difficulty in solving problems. Your judgement could become impaired. All these factors can make you more susceptible to stress.
You may feel your emotions becoming unbalanced, too. This instability can cause anxiety and depression.
There’s also a bidirectional influence with these disorders. While sleep deprivation can cause mental illness, they can lead to disrupted rest.
Physical wellness
Irregular sleep patterns can lead to chronic health conditions. These illnesses include diabetes and obesity. The latter occurs because of an irregular metabolism resulting from a lack of rest. It also stimulates unhealthy cravings.
Quality sleep regulates your blood pressure, which supports a healthy heart.
Healthy sleep cycles and adequate rest have many benefits. Are you finding it difficult to have uninterrupted slumber?
Explore further how red light is good for sleep.
An environment that improves sleep
An ideal sleep environment is another essential in getting quality rest. There are a few elements that can enhance your space. Consider how the following might help improve your setting.
Monitor light levels
To create a peaceful environment, ensure you minimize light intrusion. Using blackout curtains or eye masks can help keep out unwanted glows.
If you need some radiance for safety reasons, try dimming it. Make the modification an hour before bedtime. This change will help you wind down and prepare your body for rest. Combining red light and sleep can also bring you peace.
Reduce noise
A noisy environment can prevent you from falling asleep. It can trigger the production of stress hormones. This physiological response can lead to elevated heart rate.
Noises during your slumber may not always wake you up. It can, however, disturb your subconscious.
Low to no noise helps encourage good sleep. Some prefer background noise, called “white noise.” If you prefer this, try listening to soothing music or nature sounds.
In an environment where you can’t avoid unnecessary sounds, consider earplugs.
If you reside in a noisy area, you may have to invest in soundproofing your home.
Control temperature
Keeping your bedroom cool is another beneficial addition to your sleep environment. Ideal temperatures are 60℉ to 67℉. These conditions may vary from one person to another.
You may need to adjust the conditions in your room to meet your needs. In warm weather, use a fan, air-conditioner, or bedding with breathable materials.
During cooler weather, you may need an additional blanket or throw. These items can help create optimal body temperatures. It also enhances your ability to fall asleep.
Comfortable temperatures enable you to sleep longer.
Comfortable bedding
Quality bedding provides comfort and contentment. Cozying into luxurious linen makes falling asleep much easier.
A supportive mattress and pillows provide proper spinal alignment. It reduces unnecessary pain and discomfort that results from poor quality bedding. It also prevents you from tossing and turning.
Bedding with hypoallergenic features helps minimize allergens. This feature benefits those with allergies and respiratory issues. It also aids them in having uninterrupted sleep.
As you assess how to adjust your setting, you may wonder if the red light is good for sleep?
While this scarlet glow could improve your sleep, don’t add the color to your wall. Bright shades are less conducive to sleep. Try using calming shades in your room.
Colors linked to nature can promote a sense of peace. It reduces stress and enhances relaxation. Surround yourself with soft tones that can encourage this.
What is red light therapy?
Red light therapy has been around for many years. Discovered in the late 19th century by a Danish physician.
A Hungarian physician, Endre Mester, further advanced this research. The groundwork he laid led to modern red light therapy.
While the initial research did not focus on red light and sleep, it showed benefits for skin health. Mester discovered that this therapy can promote hair growth and wound healing.
Also viewed as a type of phototherapy, it can treat the following skin conditions:
- Stretch marks and wrinkles
- Psoriasis, scars, and acne
- Inflammation or edema
- Muscle tissue repair
- Encourages healthy aging
This skin treatment entails repeatedly exposing it to low level red light. This near-infrared radiance boosts the energy levels of cells. The application of this therapy enables the skin to heal itself.
Red light and sleep
The benefits of sleeping with a red light require more research. The evidence currently available shows it has the opposite effects of blue light.
Blue light, transmitted by electronic devices, inhibits the production of melatonin. Red light does not hinder this process at all if brightness is low.
The pineal gland in your brain produces melatonin. This hormone plays a vital role in your sleep-wake cycle.
The manufacturing process starts and stops as it becomes day and night. The pineal gland receives the information of time of day via your retina. Light and dark influences the production.
At night the gland secretes high levels of melatonin. During the day, this process slows down.
The higher your melatonin levels, the better you’ll sleep.
How is red light good for sleep? Does it help produce melatonin?
Studies have shown that red light therapy relaxes the brain. It helps your body prepare for sleep, allowing the increase of melatonin.
The study also shows that red light therapy can improve sleep. It displayed that athletes rested better after exposure to this treatment before bedtime.
Having an ideal sleep environment further enhances your slumber. The perfect setting includes comfortable bedding, comfortable pillows, and mattress.
Quality sleep is vital for physical and mental health.
A study conducted in 2012 on the benefits of sleeping with a red light revealed positive results. Participants experienced improved sleep and melatonin levels.
Applying red light to your sleep routine
There are practical ways you can implement this scarlet radiance into your slumber. As you explore the options of combining red light and sleep, consider the following:
Red light therapy device
When using a red light therapy device, it needs to have wavelengths of 600–700 nanometers. This type of apparatus is best suited to enhance the production of melatonin.
It will also assist with relaxation. The device does not emit UV rays, making it safe to use. Combining red light and sleep can benefit you when administered 20–30 minutes before bed. Adding this to a tranquil environment sets the perfect scene for the best rest.
Red-colored light bulbs
Red tinted light bulbs, while not the same as the therapy, creates a calming effect. When used within an hour or two before bed, it can help you unwind.
You can create this setting in any area where you choose to relax before bedtime. This effect adds to tranquil surroundings.
Bedtime routine
A consistent night time routine can enhance the benefits of sleeping with a red light. This practice helps regulate your circadian rhythm, which will improve your sleep-wake cycle.
Your sleep quality will improve and you’ll wake up feeling refreshed. Ensuring your bedroom remains peaceful and comfortable can further improve your slumber.
Benefits of sleeping with a red light
Combining red light and sleep is fast becoming a popular concept. However, the efficacy of this therapy needs more research.
Anecdotal evidence and some research shows benefits of sleeping with a red light. While it may have a positive effect on your slumber, it shouldn’t replace good sleep hygiene.
Increase melatonin and quality sleep
By stimulating melatonin production, red light can enhance your natural sleep cycle. This benefit can make it easier to fall asleep and stay this way for longer.
A sleep cycle has various stages. They all work together to ensure you have quality rest. It also helps improve your overall well-being.
One of the benefits of sleeping with a red light is the calming effects it evokes. These conditions help you transition through the various stages of slumber.
Circadian rhythm
Another study conducted has proven red light can reset your circadian rhythm. Discarding blue light and replacing it with red light can help regulate your sleep cycle.
Implementing this at least one to two hours before bed will benefit you. The light’s brightness is vital during this time. A greater radiance can have the opposite effect.
Sleep inertia
Red light is good for sleep inertia too. This condition occurs when you wake up feeling groggy. This sensation may last longer in some individuals. They could also feel disoriented and confused.
Waking up with a red light can help reduce this reaction. Research participants had the scarlet brightness administered through closed eyes. They woke up with reduced symptoms.
Therapeutic benefits
There are also therapeutic benefits of sleeping with a red light. During the same study from 2012, participants experienced improved sleep and enhanced performance.
These individuals were athletes who experienced increased endurance. Other studies found the use of red light can also improve alertness.
Red light: Illuminating the way to restful sleep
Navigating the complexities of modern life can easily lead you to neglect sleep. The benefits of sleeping with a red light have emerged as a soothing alternative.
As you create a comfortable sleep environment, explore all Sleepgram’s offerings. Comfortable, high-quality bedding with red light and sleep is a winning combination.
This scarlet glow will help regulate your circadian rhythm. The result is you waking up refreshed and alert.
Don’t let restless nights plague you anymore. Invest in Sleepgram’s premium bedding and harness the calming effects it offers. Together with the benefits of red light, you will soon enjoy restorative sleep.
