A poor night’s sleep can affect your entire day. Waking up tired, difficulty concentrating, irritability, or not being able to relax in the evening are complaints that occur much more often than you think.
What many people don’t know is that light is one of the most powerful factors influencing your sleep rhythm. And that’s exactly where light therapy comes in, but how does it work?
Note! The text below is not medical advice. This text is compiled based on our own knowledge, user experiences, and various scientific sources.
Table of contents
What is light therapy and how does light affect your sleep?
Light therapy uses specific wavelengths of light to support your biological rhythm. During the day, bright light helps your body stay awake and alert. In the evening, your body needs calming light that does not disrupt melatonin production.
Light is the most important “time giver” for your internal clock. When your body receives the right light at the right time, your sleep-wake cycle functions optimally. At Liroma, we work with high-quality red light lamps that precisely target these mechanisms.
How your biological clock (circadian rhythm) works
In your brain is the suprachiasmatic nucleus, the center that determines when you should be awake and when you should sleep. This rhythm is controlled by:
- Melatonin: the hormone that makes you sleepy
- Cortisol: the hormone that makes you alert
- Light signals: especially blue light suppresses melatonin and keeps you awake
When this rhythm is disrupted by screen use, irregular working hours, or little daylight, sleep problems arise.
The impact of blue light on your sleep?
Blue light (400–500 nm), coming from phones, laptops, TVs, and many artificial lights, is a powerful inhibitor of melatonin. It signals to your brain that it is “daytime,” even when it is dark outside.
Consequences of too much blue light in the evening:
- Difficulty falling asleep
- Restless sleep
- Disrupted sleep cycles
- Daytime fatigue
That’s why limiting blue light in the evening is one of the most important steps toward better sleep.
Does red light help with better sleep?
Red light (610–750 nm) has a completely different effect on your body than blue light. It:
- does not suppress melatonin,
- promotes relaxation,
- reduces alertness,
- supports recovery processes in the body.
Red light gently penetrates the skin and stimulates cells to work more efficiently, without activating your brain like blue light does. That’s why red light is ideal for the evening hours, both as lighting and as therapy.
View all red light therapy panels
What does the science say?
Although research is still developing, there are several promising studies:
- 2012 – Chinese female athletes: Red light (30 min per day, 14 days) improved sleep quality, melatonin levels, and endurance.
- Another small-scale study from 2017 suggested that the color of light plays an important role in falling asleep, with personal preference also making a difference in which color works best.
- 2021 – Study on light and circadian sensitivity: Red light activates the biological clock much less strongly than blue light, making it suitable for evening use without disrupting your rhythm.
Important to know: red light does not actively promote sleep like a sleeping pill would, but it does not disrupt your rhythm and creates the ideal conditions to fall asleep naturally.
Does light therapy help with specific sleep disorders?
Delayed Sleep Phase Disorder (DSPD)
People with Delayed Sleep Phase Disorder (DSPD) fall asleep late and wake up late. Morning light therapy helps shift the rhythm earlier.
Advanced Sleep Phase (ASP)
Here you become sleepy too early and wake up too early. Evening light therapy helps slow down the rhythm.
Seasonal Affective Disorder (SAD)
Due to lack of daylight in winter, the rhythm gets disrupted. Light therapy reduces depressive symptoms and improves sleep quality.
How to use the lamps?
- Morning light: 20–30 minutes of bright light to stabilize your rhythm.
- Red light in the evening: 30–60 minutes for relaxation.
- Avoid bright blue light in the evening.
- Use eye protection with certain devices.
- Consistency is essential: daily use gives the best results.
Practical tips for better sleep
- Avoid screens 1–2 hours before bedtime
- Use red light in your bedroom
- Get morning sunlight or use a daylight lamp
- Keep your bedroom cool and dark
- Keep consistent bedtimes
- Build a calm evening routine
Conclusion
Light therapy is a powerful, scientifically supported way to improve your sleep. By smartly using morning light and red light in the evening, you can reset your biological clock, support your melatonin production, and wake up refreshed.
Red light is safe, relaxing, and a valuable addition to your evening routine.
