Sleep doesn’t always come easy. Even when you’re tired. Even when you’ve done “all the right things.”
You cut off caffeine. You try not to check your phone in bed. You scroll less (kind of). But some nights, your brain still won’t slow down.
There’s one trick, though, that’s surprisingly effective—and barely anyone talks about it: using red light in the evening.
No apps. No pills. Just a soft shift in your lighting that helps your body recognize when it’s time to unwind.
What’s the Deal with Red Light?
It has to do with your body’s internal clock—your circadian rhythm. That rhythm is heavily influenced by the kind of light you’re exposed to, especially after sunset.
Bright blue-toned light (like what comes from screens and most ceiling lights) tells your body, “Stay awake.” It makes your brain think it’s still daytime, which messes with melatonin—your natural sleep hormone.
But red light? It’s the opposite. It doesn’t interfere with melatonin. Some research suggests it might even help the body start making more of it at night.
Okay, But Does It Actually Help?
You don’t need a mountain of science to try something simple, but some early studies are interesting. In one, a small group of athletes started using red light in the evenings—and over time, they reported sleeping better and feeling more rested.
Another study looked at how red light affected people’s ability to fall asleep, and the group using red light before bed tended to drift off a little faster than those who didn’t.
It’s not a miracle solution, but it’s enough to make you think: maybe light really does matter more than we realize.
Why It Feels Better Than Regular Lights
Think about sitting by a campfire or candles. The soft reddish-orange glow doesn’t wake you up—it helps you settle.
That’s basically what red light does. It’s not about the color itself being magical. It’s about how gentle it is.
Compared to harsh overhead lights or glowing phone screens, red light just feels easier on your senses. It’s the kind of environment where your mind and body start to let go.
And in the hours before bed, that’s exactly what you want.
How to Use Red Light at Home (Without Buying Anything Fancy)
You don’t need a special gadget or therapy device.
Just try this:
- Swap one bulb in your bedroom or bathroom for a red or amber-toned LED.
- Use that light for your nighttime routine instead of turning on the main lights.
- Keep it simple. Read a book, brush your teeth, journal—whatever helps you ease into sleep.
- Do it for 30 to 60 minutes before bed. Consistency matters more than perfection.
If you’re sensitive to bright lights or you struggle with falling asleep quickly, you might notice the shift pretty fast.
Who Might Want to Try This
Using red light in the evening is especially helpful for:
- People who feel wired at night even when they’re tired
- Shift workers trying to reset their sleep cycle
- Parents who need soft light at night without waking kids
- Anyone trying to cut down on screen time but still needs light to function
It’s also a nice option for people who want a low-effort, no-pill approach to improving sleep quality.
So, Is It a Cure-All?
Not really. Red light isn’t going to solve major sleep disorders or replace professional help.
But it’s an easy shift—literally—that costs almost nothing and could help signal to your brain, “Hey, it’s time to relax.”
And in a world full of stimulation and screens, that signal is easy to miss.
One Last Thought
Here’s the thing—your body notices light more than you might think. Not just with your eyes, but with your mood, your energy, your sense of calm.
The way your room feels at night… it sets the tone. Bright, overhead lights keep your brain switched on. Softer, warmer lighting? That’s a cue to settle down.
So before you reach for a pill, or download a sleep tracker, try something simpler. Change your lighting. See how it feels.
It might not fix everything. But it could be a small shift that helps your brain realize: we’re done for the day.
