Light Therapy – Does Light Therapy Help with Insomnia?
Insomnia disrupts your body's internal clock. Light therapy for insomnia exposes you to bright light during the day, mimicking natural sunlight.
Andrew Jolie November 01, 2024 7 min read
Light therapy can help with insomnia by regulating your body's natural sleep-wake cycle, also known as the circadian rhythm.
If you're struggling to fall asleep at night or waking up too early, light therapy could be the solution you’ve been searching for.
This non-invasive treatment uses specific types of light to reset your internal clock, making falling and staying asleep easier.
Insomnia disrupts your body's internal clock. Light therapy for insomnia exposes you to bright light during the day, mimicking natural sunlight.
This signals to your brain when it's time to be alert and awake. And when it’s time for bed, reducing exposure to blue light helps to prepare your brain for rest.
Key Findings on Light Therapy and Insomnia
- Impact of Color on Sleep: Red light benefits sleep by not interfering with melatonin production, unlike blue or white light, making it ideal for use before bedtime.
- Efficacy of Bright Light Therapy: Bright light therapy enhances mood, alertness, and sleep quality by mimicking natural sunlight, proving useful for conditions like Seasonal Affective Disorder (SAD) and insomnia. 1
- Technology for Morning Wakefulness: Light therapy can effectively aid in waking up, with devices like the Bía Smart Sleep Mask mimicking a natural, gradual wake-up process through light.
What Is Light Therapy?
Light therapy is a treatment that uses exposure to bright light to help regulate your body's internal clock or circadian rhythm.
Our bodies naturally respond to sunlight, telling us when to wake up and when to wind down.
But modern life—screens, late nights, and indoor living—can mess up our natural cues.
Light therapy mimics natural sunlight, usually through a light box or lamp, and helps reset that internal clock.
For instance, if you have been stuck indoors all day during winter, barely seeing daylight, and suddenly you’re wide awake at midnight – that’s your body’s clock being confused.
Light therapy, especially in the morning, helps signal to your brain that it’s time to be alert and awake and, in turn, enables you to sleep better at night.
Does Light Actually Affect Sleep?
You bet it does! In fact, it’s one of the most potent signals for your body’s internal clock.
When exposed to light, especially bright light, it tells your brain it’s time to wake up and be alert. Conversely, when it’s dark, your brain starts producing melatonin, which helps you feel sleepy.
Have you tried falling asleep with all the lights on or staring at your phone screen in bed?
That blue light from your device is tricking your brain into thinking it’s still daytime, making it harder to wind down.
Light exposure throughout the day, particularly in the morning, helps you feel more awake and alert. At night, reducing light exposure—especially blue light—can help your body understand it’s time to sleep.
So, yes, light dramatically affects how well you sleep.
Source: Pexels
What is the Best Color Light for Better Sleep?
The best color light for better sleep is red. Unlike blue or white light, which can disrupt sleep, red light has a calming effect on the brain and doesn’t mess with melatonin production. This makes red light ideal for nighttime when you're trying to wind down.
Overhead lighting or even your phone’s screen keeps you feeling awake. Why? That's because blue and white light signal to your brain that it’s still daytime. On the other hand, red light mimics the natural hues of sunset, signalling to your body that it’s time to relax and get ready for sleep.
Try switching to dim red lights in the evening to create a peaceful, sleep-friendly environment. It’s a simple change to help your body ease into a restful night’s sleep.
Bright light: What are the benefits of bright light therapy?
Exposure to bright light helps reset your body’s internal clock, particularly in the morning. This can improve sleep, boost mood, and increase daytime alertness.
Bright light therapy is often used to treat insomnia, seasonal affective disorder (SAD), and other sleep-related issues.
It mimics natural sunlight, which helps your body produce the right amount of melatonin at the right time. This makes it easier to fall asleep at night and wake up feeling refreshed.
Bright light therapy can be a powerful tool for improving sleep, mood, and overall well-being.
Red: How to use red light therapy for insomnia?
Start by exposing yourself to red light for about 20-30 minutes before bed. This light helps stimulate melatonin production, which signals your body that it's time to sleep. You can use a red light therapy lamp or light bulb.
Position the light a few feet away, ensuring it's not too bright or glaring. Unlike blue or white light, red light doesn't interfere with your circadian rhythm, making it an ideal choice for bedtime.
Using it consistently can improve sleep quality and help manage insomnia over time.
Blue: Do blue lights help you sleep?
No, blue lights don’t help with sleep -- in fact, they can have the opposite effect. Blue light, emitted from screens like phones, tablets, and TVs, suppresses melatonin production, the hormone that makes you feel sleepy. This makes it harder to fall asleep and stay asleep.
To improve sleep, avoid blue light exposure at least an hour before bed. Opt for dimmer, warmer lights, like red or orange, that are less disruptive to your sleep cycle.
Purple: Is purple a good color for sleep?
No, it’s not. While it may be calming for some, purple light can actually stimulate brain activity, making it harder to relax and fall asleep.
Cooler tones like blue or purple tend to have this effect. For better sleep, warmer, dimmer colors like red, orange, or soft yellow are more effective in promoting relaxation and a good night's rest.
Green: Is green light good for sleep?
Green light is not ideal for sleep. While it's less disruptive than blue light, studies show that green light can still affect your circadian rhythm, delaying melatonin production and making it harder to fall asleep.
For better rest, stick with red or amber light, which has been shown to have a calming effect and support natural sleep patterns.
How Long Does Light Therapy Take to Work for Insomnia?
Light therapy for insomnia can start showing results in about one to two weeks.
Most people benefit from daily sessions of 20 to 30 minutes, especially in the morning. This helps reset your internal clock, making it easier to drift off at night.
How Can I Do Light Therapy at Home?
You can easily do light therapy at home using a few simple methods. Traditional lamps are a common choice, but there’s a more recent and effective tool suited for this:
Unlike standard lamps, the Bía Smart Sleep Mask combines light therapy with personalized sound to guide you into a deeper, more restful sleep. It uses gentle, soothing light tailored to your sleep needs, all while you relax.
To start using Bía, wear the mask as you retire to bed. Bía helps regulate your circadian rhythm without the harsh glare of a lamp. Plus, it's super comfy and portable so you can use it anytime, anywhere.
Does Light Therapy Work for Waking Up?
Absolutely! Light therapy can be a fantastic way to help you wake up feeling refreshed!
Exposing yourself to bright light in the morning can reset your internal clock, making it easier to rise and shine. This is especially helpful if you struggle with grogginess or have trouble getting up in the mornings.
Take Charge of Your Sleep
Transform your sleep experience with the Bía Smart Sleep Mask.
Bía uses light therapy via functional Near-Infrared Spectroscopy (fNIRS) to actively monitor and respond to your brain’s signals.
This approach enhances sleep quality and optimizes your wake-up experience by adjusting light exposure to synchronize with your body's natural circadian rhythms, promoting a smoother transition from sleep to wakefulness.
Bía helps you fall asleep faster, maximize deep sleep, and enjoy the best waking-up experience of your life with a transition from 100% blackout to personalized sunrise inside your mask.
Choose Bía for a scientifically proven way to enhance your sleep without relying on sleep aids.
Experience the new standard in effortless sleep-wake enhancement that delivers superior results.
For some people, sleeping with a red light can be better than sleeping in complete darkness. Red light is less disruptive to melatonin production, which helps you sleep. It can create a calming atmosphere while minimizing the chance of waking up. However, if you're comfortable in total darkness, that can also enhance your sleep quality.
A popular type of light therapy is bright light therapy, often used to combat seasonal affective disorder (SAD) and improve sleep. This therapy involves exposure to a specially designed light box that mimics natural sunlight, helping to regulate circadian rhythms and boost mood. It's a simple, effective way to enhance well-being, especially in darker months.
For effective light therapy, aim for 20 to 30 minutes of exposure daily, ideally in the morning. This duration helps reset your circadian rhythm and boosts your mood. Adjust the timing based on your response, but consistency is key for best results.
Yes, too much light therapy can be counterproductive. Excessive exposure, especially to bright light, may lead to eye strain, headaches, or disrupted sleep patterns. It's important to stick to recommended durations.
