How do these (NASA-inspired) red-light sleep aid devices work?

The latest sleep gadget craze seems to have come from outer space—literally. NASA-inspired red sleep lights have become the latest fad that supposedly improves sleep, but how do they work?

Some red light users claim it helps them fall asleep in an unearthly way, but experts say there is still insufficient research on the effectiveness of red light therapy in treating sleep disorders.

Let’s take a closer look at the reasons why red light sleep aids are popular power work in theory.

Helight Sleep recently unveiled its version of a red-light sleep device that the company claims helps promote deeper, more restful sleep.

According to Helight, the device emits 14 minutes of pure red light when turned on, then automatically dims until it turns off completely after 28 minutes.

The Helight product is based on colored lighting technology developed by NASA, which helps regulate astronauts’ sleep during their stay in space.

Why does NASA use red light emitting devices?

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

As a result, NASA created a lighting system on board the spacecraft that helps astronauts regulate their circadian rhythm, or sleep-wake cycle.

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

This NASA-backed technology is the basis for the entire red-light sleep craze here on Earth. After all, if it helps astronauts sleep, shouldn’t it help us, the people of Earth, sleep too?

How do red light devices work?

It’s important to remember that there is a big difference between colored light and wavelengths of light when it comes to affecting sleep.

“When we talk about blue or red light, we’re not talking about a red bulb. We’re talking about the wavelength of 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 on our phones and TVs) tells our brains it’s daytime, according to Dr. Dasgupta.

This is why sleep experts often warn against spending time in front of a screen in the evening, as the blue light emitted by our phones can make it harder to fall asleep.

As a result, the theory behind red light for sleep is based on the fact that it is the opposite wavelength to blue light. It is also thought to mimic the sunset, which may signal to our bodies that it is time to sleep.

So if blue light stops us from producing melatonin (the hormone that helps us sleep), the theory goes 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) can stimulate melatonin production,” explains Tom Ingegno, MD, DACM, LAC, in an interview with Sleepopolis.

When it comes to the scientific basis of red light sleep aids, there is still much uncertainty as the topic has not yet been thoroughly researched.

Are red light sleep aids effective?

While there have been no major studies examining the potential link between red light and sleep, let’s take a look at what we know on the subject.

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

However, it should be noted that the study was conducted on a small scale, with only 20 participants, so it is difficult to draw conclusions that can be applied to a larger scale.

As a result, some sleep experts are skeptical about the issue.

“The evidence on red-light sleep devices is mixed at best. While some small studies show potential benefits, some suggest they disrupt sleep patterns,” says Dr. Ingegno.

Others note that, like other sleep devices, red-light devices can affect different people in different ways. They point out that not every device will 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 member of the American Academy of Dental Sleep Medicine, tells Sleepopolis.

I know this isn’t the specific 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 Advantages and Disadvantages of Red Light Sleep Devices

While there isn’t much research currently available on the effects of red light on sleep, here’s what people who have tried Helight Sleep say about the pros and cons of using the red light device.

Advantages:

It helps some people fall asleep faster
You don’t need to take oral supplements like melatonin
It helps some people sleep more deeply, meaning they wake up less often in the middle of the night.
Small, compact for travel
No app subscription required (all lamp functions can be used immediately)
Easy to use

Cons:

Limited research confirming its effectiveness
It may take several weeks (21 days)
High price (Helight currently costs $140)

As someone who is always keen to test out the latest sleep gadgets, I couldn’t help but want to try out the red light device myself.

Sources

1. Worth K. Shedding Light on Astronaut Insomnia: ISS to Get Sleep-Promoting Lightbulbs. Scientific American. Accessed July 1, 2024. https://www.scientificamerican.com/article/casting-light-on-astronaut-insomnia-iss-to-get-sleep-promoting-lightbulbs/#:~:text=The%20fixtures%20have%20three%20modes
2. Rogers K. How red light can affect sleep. CNN. Published June 1, 2023. https://www.cnn.com/2023/06/01/health/red-light-therapy-benefits-good-sleep/index.html
3. Zhao J, Tian Y, Nie J, Xu J, Liu D. Red light and sleep quality and endurance of Chinese female basketball players. Sports Training Magazine. 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. Emma, a senior at the University of South Carolina studying public relations and Spanish, hails from Milwaukee, Wisconsin, and loves talking about all things Midwest!