How do these red light devices (inspired by NASA) work for sleep?

The latest craze in sleep gadgets seems to come from outer space—literally. NASA-inspired red light devices have become the latest craze claiming to improve sleep, but how do they work?

Some red light users claim that the light has helped them achieve supernatural sleep, however, experts say research on red light therapy for sleep is still lacking.

Let’s take a closer look at why red light sleep devices could work in theory.

Helight Sleep recently launched their version of the red light sleep device, which they claim will help you get a deeper, more restful sleep.

The device emits 14 minutes of pure red light once you turn it on and automatically dims to off after 28 minutes, according to Helight.

The Helight product is based on NASA’s colored lighting technology, which it uses to help regulate astronauts’ sleep schedules while in space.

Why does NASA use red light devices?

As you can imagine, it can be quite difficult for astronauts to get a good night’s sleep while floating around in space.

As a result, NASA created a lighting system aboard its spacecraft that helps astronauts regulate their circadian rhythm, or sleep/wake cycle.

To help simulate natural sunlight, they turn on blue lights in the morning to help the astronauts wake up, white light during the day, and red light at night to help them fall asleep. (1)

This NASA-developed technology is the basis for all the red light sleep device craze on Earth. After all, if it helps astronauts fall asleep, shouldn’t it help us Earthlings fall asleep too?

How do red light devices work?

It is important to note that there is a big difference between colored light and wavelength of light when it comes to effects on sleep.

“When we talk about blue light or red light, we’re not talking about a red-colored bulb. It’s about the wavelength of the light,” says Dr. Raj Dasgupta, chief medical advisor at Sleepopolis CNN. (2)

Different types of light have different wavelengths, affecting our bodies and brains in different ways. For example, blue light (that annoying light from our phones and TVs) tells our brains that it’s daytime, according to Dr. Dasgupta.

That’s why sleep experts often warn against screen time at night, as the blue lights from our phones can make it harder to fall asleep.

The theory that red light promotes sleep is based on the fact that it has the opposite wavelength to blue light. It is also thought to mimic the setting of the sun, which could signal to our bodies that it is time to go to bed.

So if blue light stops us from producing melatonin (the hormone that helps you fall asleep), the theory is that red light will have the opposite effect and help us increase melatonin production.

“The theory behind red light sleep devices is that specific wavelengths of red light (around 630 nanometers) might stimulate melatonin production,” Dr. Tom Ingegno, DACM, LAC, tells Sleepopolis.

There is still a lot of uncertainty regarding the science behind sleep and red light devices, as the topic has not yet been studied in depth.

Are red light sleep devices effective?

Currently, no large-scale studies have explored the potential relationship between red light and sleep, but let’s take a look at what we know.

According to a 2012 Chinese study of female athletes, exposure to red light before sleep helped increase athletes’ endurance, increase melatonin production, and improve sleep quality. (3)

It is important to note, however, that this study was conducted on a small scale with only 20 participants, so it may be difficult to draw conclusions that are applicable on a larger scale.

As a result, some sleep experts are skeptical.

“The evidence for red light sleep devices is inconclusive at best. While some small studies show potential benefits, others suggest they disrupt the sleep cycle,” says Dr. Ingegno.

Others point out that, like other sleep light devices, red light devices can affect different people in different ways. They stress that not all devices work for everyone.

“When it comes to sleep lighting devices, effectiveness can vary based on individual preferences and needs,” Dr. Chelsea Perry, owner of Sleep Solutions and a fellow of the American Academy of Dental Sleep Medicine, tells Sleepopolis.

I know this isn’t the concrete answer we want to hear, but there are a lot of unknowns when it comes to red light and sleep. More research is needed to understand whether red light devices help with sleep.

Potential Benefits and Drawbacks of Red Light Sleep Devices

While there isn’t a lot of research on red light and sleep yet, here’s what those who have tried the Helight Sleep say are the pros and cons of using the red light device.

Benefits:

Helps some people fall asleep faster
No need to take oral supplements like melatonin
Helps some people sleep more soundly, meaning they are less likely to wake up in the middle of the night
Small, compact for travel
No app-based subscription (you can use all the light features immediately)
Easy to use

The inconvenients:

Limited research to support its effectiveness
It might take a few weeks (21 days) to work
High price (Helight currently costs $140)

As someone who is always ready to try the latest sleep gadget, I can’t help but want to try the red light device myself.

Sources

1. Worth K. Shedding Light on Astronaut Insomnia: ISS to Get Sleep-Promoting Light Bulbs. Scientific American. Accessed July 1, 2024. https://www.scientificamerican.com/article/casting-light-on-astronaut-insomnia-iss-to-get-sleep-promoting-lightbulbs/#:~:text=Lightbulbs have three modes
2. Rogers K. How red light can affect your sleep. CNN. Published June 1, 2023. https://www.cnn.com/2023/06/01/health/red-light-therapy-benefits-sleep-wellness/index.html
3. Zhao J, Tian Y, Nie J, Xu J, Liu D. Red light and sleep quality and endurance performance of Chinese female basketball players. Athletic Training Journal. 2012;47(6):673-678. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3499892/#:~:text=Key%20Points
Ingegno, Tom. Personal interview. July 1, 2024.
Perry, Chelsea. Personal interview. July 2, 2024.

Emma Ernst

Emma Ernst is an Editorial Intern at Sleepopolis. A senior at the University of South Carolina studying Public Relations and Spanish, Emma hails from Milwaukee, Wisconsin and loves talking about all things Midwest!