Best Time to Do Red Light Therapy for Sleep

best time to do red light therapy for sleep

At Infraredi, we've dedicated years to perfecting our medical-grade red light therapy devices to ensure you get the most out of your therapy sessions at home.

The best time to red light therapy for sleep is about 30 minutes before bed, as it helps signal your brain to wind down and prepare for rest.

This article dives into when to use red light therapy, how it works to improve sleep, and tips for effective use, ensuring you get the restful night's sleep you deserve. Whether you're new to red light therapy or looking to optimize your routine, our insights will guide you to better sleep. 

What this article covers:

What Is the Best Time to Do Red Light Therapy for Sleep?


From our experience at Infraredi, the best time to do red light therapy for sleep is about 30 minutes before you go to bed. This timing allows your body to absorb the beneficial wavelengths of red light, which can help signal your brain that it's time to wind down and prepare for rest.

red light therapy relaxation


According to studies we've found, red light therapy in the evening helps regulate your circadian rhythm by mimicking the natural sunset, thereby enhancing your body's natural sleep signals. Unlike blue light, which can disrupt sleep patterns, red light is gentle and conducive to relaxation.

How Does Red Light Therapy Improve Sleep?


You might be wondering how red light therapy works its magic on sleep. The answer lies in the way red light interacts with your body at a cellular level.

The best red light therapy for body uses specific wavelengths of light to penetrate the skin and stimulate the production of melatonin, the hormone responsible for regulating sleep.

After putting it to the test, we've found that this process not only helps you fall asleep faster but also improves the overall quality of your sleep. It can reduce sleep latency (the time it takes to fall asleep) and enhance deep sleep stages, which are crucial for feeling rested and rejuvenated.

How to Use Red Light Therapy for Sleep


Using red light therapy effectively for sleep is straightforward. Here are some tips to get you started:

Be Consistent

Whether you're using red light therapy for sleep, or are wanting the best red light therapy for joint pain, consistency is crucial. Just like any other sleep routine, using your red light therapy device at the same time every evening helps your body establish a rhythm.

This regularity trains your brain to associate red light with winding down and preparing for rest. Over time, this practice can significantly improve your sleep quality, making it easier to fall asleep and stay asleep throughout the night.

Create A Calm Environment

Creating a calm environment in your bedroom is essential for maximizing the benefits of red light therapy. Dim the lights to signal to your body that it's time to relax. Make sure your red light therapy device is easily accessible and positioned correctly.

red light therapy relaxation


A serene and tranquil atmosphere enhances the overall effectiveness of the therapy, helping you unwind and prepare for a restful night's sleep. Consider soft background music or a calming essential oil diffuser to further enhance the ambiance.


The duration of your red light therapy sessions is important. Using your device for about 10-20 minutes is generally sufficient to experience the benefits without overstimulation.

This timeframe allows your body to absorb the beneficial wavelengths of red light, promoting relaxation and preparing your mind for sleep. Shorter sessions might not provide the full benefits, while longer sessions could lead to overstimulation, counteracting the intended calming effects.


Proper positioning during your red light therapy session is key to its effectiveness. Sit or lie down comfortably about 6-12 inches away from the device. Ensure that the light covers your face and upper body, as these areas are most receptive to the therapy.

This positioning ensures that the therapeutic wavelengths penetrate deeply into your skin, stimulating cellular processes that promote better sleep. Adjust the device to a height and angle that feels natural and comfortable for you.

Relax And Unwind

Taking the time to relax and unwind during your red light therapy session enhances its effectiveness. Use this time to engage in calming activities such as reading a book, listening to soothing music, or practicing deep breathing exercises.

red light therapy machine


These activities help to calm your mind and prepare your body for sleep. The combination of red light therapy and relaxation techniques creates a powerful synergy that promotes deep, restorative sleep.



Red light therapy is a fantastic tool for enhancing sleep quality, and the best time of day for red light therapy is to use it just before bed.

By incorporating consistent timing, creating a calm environment, ensuring proper session duration, positioning yourself correctly, and taking time to relax, you can significantly improve your sleep.

Our experience at Infraredi shows that these practices make a meaningful difference in achieving restful nights. Ready to experience better sleep? Explore our range of medical-grade red light therapy devices at Infraredi and take the first step towards better rest today.

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