Posted by Paige Doherty
When it comes to winding down and setting the stage for deep, restorative sleep, red light therapy has become a staple in our nightly routine — and we’re not just jumping on the wellness trend. We’ve used red light since before it was cool (literally, it runs cool) and it continues to be one of our favourite nighttime rituals.
We think of red light like a modern-day firelight — warm, soothing, and biologically aligned with our body’s ancient cues to prepare for rest.
Why red light before bed?
Unlike harsh overhead lighting or blue light from screens, red and near-infrared light wavelengths mimic the soft, ambient glow of sunset. It’s gentle on the eyes and more importantly, it signals to your brain that it’s time to relax and produce melatonin — the superstar sleep hormone that sets you up for deep, restorative rest.
5 reasons we swear by red light:
1. Boosts melatonin production naturally
Red light doesn’t disrupt melatonin like blue light does. In fact, it encourages your body to start producing it, helping you feel sleepy and relaxed.
2. Reduces inflammation and supports recovery
Red light penetrates deep into tissues and has been shown to reduce inflammation and oxidative stress — essential for muscle recovery, cellular repair and overall glow.
3. Calms the nervous system
The soft glow has a grounding, calming effect. When paired with slow breathing or gentle reading, it helps transition your body from go-go-go mode to rest-and-repair mode.
4. Promotes deep sleep quality
Because red light supports natural circadian rhythms and hormone regulation, it helps you get to sleep faster and stay in deep sleep longer — the kind where the real magic happens (hello, glowing skin + mental clarity).
5. It’s part of our ritual
Wellness habits stick best when they feel good. We use our red light device 20–30 minutes before bed — either while reading, journaling or just laying back and letting the glow wash over us. It’s become a key part of our wind-down routine alongside staples like mouth tape.
How to use it
- Time it right: 20–30 minutes in the evening, ideally after sunset.
- Use it passively: place it nearby while reading or stretching. We sometimes just sit in front of it for the skin benefits and work on nasal breathing.
- Pair it with calm: low lighting, magnesium, and zero screens make red light even more effective.
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Don’t overthink it: you don’t need a massive panel to start. A small red light or red bulb in a lamp works great!
🌙 Tonight’s deep sleep tip
Trade your screen time for red light time. Swap out bright, blue-heavy lighting in the evening for a warm red glow to naturally boost melatonin and ease your body into deeper sleep. Think of it as a signal to your nervous system: It’s time to power down.
rest easy, rise ready.
Paige Alexandra
Founder @iampaigealexandra
