Can a short evening session of red light help you sleep better? A small but widely cited study in elite athletes offers an early, intriguing clue — and some important caveats.
Study at a glance
- Study: Zhao J, Tian Y, Nie J, Xu J, Liu D. "Red light and the sleep quality and endurance performance of Chinese female basketball players."
- Journal: Journal of Athletic Training, 2012;47(6):673–678.
- Participants: 20 elite female basketball players, split into a red-light group (n = 10) and a placebo group (n = 10).
- Protocol: 30 minutes of red-light irradiation every night for 14 days.
- Measures: Pittsburgh Sleep Quality Index (PSQI), serum melatonin and a 12-minute run test, at baseline and after 14 days.
What the research shows
According to the published abstract, the red-light group improved on sleep quality, serum melatonin and endurance performance compared with the placebo group (reported as P < .05). The authors also reported that changes in PSQI scores were correlated with changes in melatonin (r = −0.695, P = .006), meaning that players whose sleep scores improved tended to be those whose melatonin rose.
The authors concluded that body irradiation with red light may be a non-pharmacological, non-invasive option for post-training sleep problems in athletes.
Important limits: this was a very small study (20 people), in young, highly trained athletes, and it was run over only two weeks. Results may not apply to the general population, and larger independent trials are needed. We are reporting what the abstract supports; we are not claiming that red light treats any sleep disorder.
Why it may work
The researchers pointed to melatonin as a possible link, since it rose alongside better sleep scores. Other explanations are possible, too: a calm, screen-free 30-minute wind-down routine could itself help the body switch into night mode, and red wavelengths are generally considered less alerting to the eye than blue-rich light. It is not yet clear how much of any effect comes from the light itself and how much from the routine around it.
Real-world use
You do not need to be an elite athlete to borrow the idea behind the study: a consistent, relaxing, low-stimulation block of time before bed. Many people already build evening rituals around dimmer lights, a warm drink or light stretching. Adding a short, regular red-light session is one way some people structure that wind-down window.
Where Gudslip fits in
The Gudslip® Red & Infrared Light Therapy Panel is a compact red and near-infrared device that can be used at home. We want to be clear: the study above used its own irradiation equipment and settings, so we cannot say our panel would produce the same results. What we can say is that the panel makes it easy to build a consistent evening routine like the one the researchers tested.
How to use it
- Pick a regular time in the evening, about 30–60 minutes before bed, and keep it consistent.
- Follow the distance and session-time guidance in the product instructions rather than copying the study's protocol.
- Keep the room calm and screen-free during the session.
- Protect your eyes as the manufacturer instructs, and stop if you feel any discomfort.
- Give it a couple of weeks and track how you feel; this is a routine, not a quick fix.
Frequently asked questions
Does red light make you sleep better?
One small study in 20 female athletes reported better sleep scores and higher melatonin after 14 nights of red-light sessions. That is promising but preliminary, and more research in broader groups is needed.
How long did participants use red light in the study?
The treatment group received 30 minutes of red-light irradiation each night for 14 days.
Can red light therapy treat insomnia?
No. Gudslip products are wellness products and are not intended to diagnose, treat, cure or prevent any condition. If you have persistent sleep problems, speak to a healthcare professional.
Is red light the same as blue light from screens?
No. They are different wavelengths. Blue-rich light in the evening is associated with a more alerting effect, while red light is generally considered less stimulating to the circadian system.
The bottom line
A small 2012 study found that nightly red-light sessions were associated with better sleep scores, higher melatonin and better endurance in female basketball players. It is an encouraging early signal, not proof, and results may differ for you. If a consistent evening light routine appeals to you, it can be a pleasant addition to good sleep habits such as a regular schedule and a dark, quiet bedroom.
Disclaimer: This article is for general wellness information only and is not medical advice. Gudslip products are not medical devices intended to diagnose, treat, cure or prevent any disease. Please consult a healthcare professional before starting any new routine, especially if you are pregnant, have a medical condition or take photosensitising medication.
References
- Zhao J, Tian Y, Nie J, Xu J, Liu D. Red light and the sleep quality and endurance performance of Chinese female basketball players. J Athl Train. 2012;47(6):673–678. doi:10.4085/1062-6050-47.6.08. https://pmc.ncbi.nlm.nih.gov/articles/PMC3499892