Can red light therapy help you sleep better? The science says YES

Struggling to fall asleep? Waking up wired at 3am? Feeling groggy no matter how many hours you get? If your sleep isn’t as good as it could be, you’re not alone - the life juggle is real and can easily throw our body’s natural rhythms out of sync.

The good news? Red light therapy can help. Unlike harsh blue light from screens, red and near-infrared light work with your body’s natural sleep cycle, helping to improve sleep quality in multiple ways.

Here are 7 ways red light therapy can help you sleep better.

1. Balances your circadian rhythm

   Your circadian rhythm is your body’s internal clock, controlling when you feel alert and when you feel sleepy. The problem? Artificial light, especially blue light from phones and laptops, confuses this system, making it harder to wind down at night.

   
   

   Red light therapy helps reset your body clock by mimicking the natural light waves of sunset, telling your brain that it’s time to prepare for sleep. Over time, this helps regulate your sleep-wake cycle, so you fall asleep faster and wake up feeling more refreshed.

   
   

2. Increases melatonin production

   Melatonin is the hormone that makes you sleepy, and exposure to red light has been shown to increase natural melatonin production. A 2012 study found that athletes exposed to red light therapy experienced significantly higher melatonin levels and improved sleep quality.

   
   

   If you’re someone who struggles to switch off at night, incorporating a red light therapy session before bed could be the natural sleep aid you need. (PS: we’re open until 7pm three days a week.)

   
   

3. Reduces stress and calms the nervous system

   Ever lay in bed exhausted, but your mind won’t shut up? Chronic stress is one of the biggest sleep disruptors, keeping your body in a state of fight or flight when it should be winding down.

   
   

   Red light therapy helps shift your nervous system into rest and digest mode, lowering cortisol and promoting relaxation. At Gaia, our Red Light Pod is the perfect place to lie back, breathe, and let go of the day’s tension.

   
   

4. Improves sleep for shift workers and frequent travellers

   If you work irregular hours or travel frequently, you know how hard it is to adjust to different sleep schedules. Red light therapy can help reset your circadian rhythm after late-night shifts or long-haul flights, helping you adjust more quickly and get better rest.

   
   

5. Enhances recovery for deeper sleep

   If you’re sore from exercise or feeling run down, your sleep can go sideways. Red light therapy speeds up cellular repair and muscle recovery, helping your body heal while you sleep.

   
   

   Our Red Light Panel allows for active stretching under red light, helping with post-workout recovery and tension relief. Less discomfort = better sleep.

   
   

6. Helps with inflammation and chronic pain

   Aches and pains can make it hard to get comfortable at night, leading to tossing and turning instead of restful sleep. Studies show that red light therapy reduces inflammation and relieves pain, making it easier to fall - and stay - asleep.

   
   

   If conditions like arthritis, migraines, or muscle soreness keep you up at night, regular red light therapy sessions can help you sleep more soundly.

   
   

7. Creates a bedtime wind-down routine

   One of the best ways to improve sleep is to create a relaxing nighttime routine—and red light therapy fits in perfectly.

   
   

   Instead of scrolling on your phone or watching TV before bed (which floods your brain with stimulating blue light), try a 20-minute red light session in the Red Light Pod Room at Gaia. 

Better sleep starts here

If you’re tired of being tired, it’s time to make a change. Science shows that red light therapy before bed can help regulate your body clock, reduce stress, and promote deeper, more restful sleep.

At Gaia Wellness & Recovery, our red light therapy services provide an easy, relaxing way to support your sleep naturally. Sleep deeper and wake refreshed by booking a red light therapy session. 

Before you go… we have memberships (that give you 10% off products and additional sessions), concession cards (so you can come and go as you please) and a wide range of wellness treatments!