A closer look at what the science says about red light sleep therapy.
If you’ve ever wondered ‘does my red light mask affect my sleep?’ - you’re not alone. It’s a question lots of people are asking, especially as light therapy becomes more popular. While it’s well known that blue light can affect melatonin & sleep, the effects of red light are less widely known.
In this blog, we’ll explore the science behind red light for sleep — what the studies show, what the experts say and how to use red light safely as part of your night-time routine.
Blue Light vs. Red Light: Why It Matters for Sleep
It’s no secret that blue light (around 400-500 nanometres) can disrupt your body’s natural sleep rhythm. Emitted by smartphones, TVS and artificial lighting, blue light mimics daylight and tells your brain it’s time to be awake. This can suppress melatonin production — the hormone that signals to your body it’s time to wind down — making it harder to fall and stay asleep.
That’s one of the reasons we recommend always using the light-blocking eye inserts that come with every Series 2 Anti-Blemish Mask.
Red light, by comparison, falls between 610-750nm, and has a much lower energy level. This longer wavelength allows it to gently penetrate the skin and stimulate cells, boosting collagen production - the key reason why it’s used in LED masks.
Unlike blue light, red light does not appear to suppress melatonin or stimulate the brain in the same way, which is why it has been considered more suitable for evening use. That said, the research behind red light and its effect on sleep is evolving, and recent studies are revealing some interesting insights into how it may influence rest and recovery.
Red Light for Sleep: What the Research Says
The effects of red light on sleep have been studied on a range of different people, from elite athletes to individuals with insomnia, and the findings vary.
The Positive Effect of Red Light on Sleep
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A 2019 study published in Nature and Science of Sleep found red light exposure reduced sleep inertia (that ‘grogginess’ you feel after waking) and improved morning alertness without lowering melatonin levels.
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A 2012 study on female basketball players found that 30 minutes of red light exposure every night for two weeks improved sleep quality, boosted melatonin levels and improved endurance.
These studies support the idea that red light therapy is good for sleep, helping improve rest and recovery, especially when used in a consistent night time routine.
Is Red Light Bad for Sleep?
A couple of studies (1,2) have presented a more mixed view. While there was no impact to melatonin levels, findings suggest that in some cases, red light exposure at night might be associated with mood-related disturbances or increased cortisol levels when light is directed into the eyes or used for extended periods.
It’s important to note that these studies were conducted with red light panels in controlled lab conditions that don’t reflect real-world scenarios. Participants were also exposed to red light for 1 hour before sleep, 5 times longer than the 10-minute treatment time of our LED Mask.
With that in mind, these studies do not give evidence to suggest that using a red light mask before bed is harmful to your sleep, and can in fact be a relaxing part of your bedtime routine.
Can You Use a Red Light Mask at Night?
If you’re using a red light mask as part of your skincare routine, good news: current research doesn’t suggest that LED masks affect your sleep. In fact, many people find them to be a calming part of their evening wind-down.
"I use the mask before bed and I find it so relaxing. I’m sure it has helped improve my sleep by helping me wind down after busy days at work." Jenny - Verified Customer
"I’ve already recommended the LED Mask as a form of self-care, I’ve also noticed improvement in my sleep ...not sure if that’s due to the red light and/or from the meditation I do while I have the mask on, but either way, improved sleep is always a win." Sharon - Verified Customer
That being said, everyone’s sleep cycle and sensitivity to light is different. If you find you’re particularly light-sensitive or notice that red light affects your sleep, try using your mask earlier in the day as part of your morning routine instead.
We know our mask’s LEDs are bright — and they need to be to work their magic on your skin. But comfort matters too. That’s why the Series 2 LED Mask comes with light-blocking eye inserts, designed to reduce brightness. They’re especially handy if you’re using your mask while reading before bed!
Final Thoughts: Red Light and Sleep
While research into red light therapy for sleep is still developing, current evidence suggests that red light masks are not disruptive to sleep when used correctly and may even offer benefits as part of a calming nighttime routine.
Everyone is different, just let your body guide what works best for you. If you are someone who is more sensitive to light, choose a mask that comes with eye protection, for extra comfort and peace of mind.
