Yes! Red light therapy (RLT) before bed is not only safe but can actually improve sleep quality for many people. Here’s why it’s beneficial and how to optimize your session:
Benefits of RLT Before Bed
- Boosts Melatonin – Red/NIR light may help regulate your circadian rhythm by supporting natural melatonin production (unlike blue light, which disrupts sleep).
- Reduces Stress & Inflammation – Promotes relaxation, easing muscle tension and pain that might keep you awake.
- Enhances Recovery – Overnight is when your body repairs itself—RLT accelerates cellular repair while you sleep.
How to Use RLT for Better Sleep
- Timing: Aim for 30–60 minutes before bedtime (allows time for relaxation effects to kick in).
- Duration: 10–20 minutes (avoid overstimulation).
- Eye Protection: Use goggles if the light is bright, or keep eyes closed.
- Ambiance: Pair with calming music or deep breathing for maximum relaxation.
Cautions
- If you’re sensitive to light, test shorter sessions first.
- Avoid intense NIR-only devices right before bed (some find near-infrared slightly energizing).
Bottom Line: RLT at night is safe and may help you sleep deeper!