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Red light therapy is having a moment — a pretty long one, too. You’ve probably seen the glowing face masks on your feed, the panels promising faster muscle recovery, and the wands claiming to smooth fine lines and even regrow hair. Fans credit it with easing everything from joint pain to acne, and lately a new claim has joined the list — many are saying that red light can help you sleep better and that if you swap your phone’s harsh blue glow for a warm red one, your body will finally get the message that it’s time to wind down.

But is there real science behind this claim, or is it just another wellness trend? To find out, I spoke to sleep experts about what red light can and can’t do for your rest, how it compares to other bedtime habits, and whether it’s worth adding to your nighttime routine because, let’s face it, red light therapy devices and accessories can get pricey.

The short answer: maybe, but don’t expect miracles. “There have been some studies in the past two years or so that have shown us that red light therapy can be helpful in improving sleep quality, but not necessarily sleep duration or sleep fragmentation,” says Dr. Daniella Marchetti, clinical health psychologist, behavioral sleep medicine specialist and Mattress Firm sleep advisor. In other words, red light may help you feel like you slept better, but it’s less likely to keep you asleep longer or cut down on how often you wake up during the night. “At this stage, there’s still more research that’s needed in order to establish it as a treatment for insomnia, so I’d consider it as a tool in the toolbox, but not necessarily a cure-all for insomnia,” she says.

So, how does red light therapy for sleep work? “The simplest way to think about it is that light is a biological signal,” says Dr. Greg Jones, a longevity doctor and sleep health expert. “Your brain uses light exposure to help set your circadian clock. Red light has much less impact on the light-sensitive retinal cells that suppress melatonin (a sleep hormone) compared with blue light (the kind a phone emits), so it’s less likely to send your brain a ‘Hey, it’s daytime!’ message right before bed.”

That makes red light a smarter choice than a bright overhead bulb or your phone screen when you need to see in the evening, whether you’re reading, getting ready for bed or making a middle-of-the-night bathroom trip. Still, Jones cautions against expecting it to knock you out on its own. “Although red light is an interesting sleep tool, it’s not a magic sleep switch,” he says. “Its biggest advantage is that it allows us to keep the bedroom illuminated at night without sending a daytime signal to the brain, as bright or blue-rich light does.”

Below, I rounded up red light products worth considering for a more sleep-friendly evening routine, from smart bulbs and bedside lamps to night lights. To gather this list, I relied on expert advice on what to look for and then sourced highly-rated options based on their guidance.

If you want a red light device made specifically for sleep, the Helight Sleep is a solid pick. The palm-sized, rechargeable device emits 630 nanometers of red light, within the therapeutic range Marchetti says can help. The light turns on for 14 minutes, then gradually fades over another 14 before shutting off on its own, so you never have to worry about leaving it on all night.

The Melalight is a red light lamp with a light oak base and frosted glass shade. It emits 660 nanometers of red light with adjustable brightness, and its 30- or 60-minute auto-off timer lines up with Jones’s advice to use red light for 30 minutes to an hour before bed (more on that later). It’s cordless and rechargeable via USB-C, so you can place it anywhere you want in a room.

If you’d rather not buy a whole new device, Marchetti says a red bedside bulb works. This budget-friendly Neporal bulb fits a standard lamp and emits 625 nanometers of red light, making it easy to give any bedside lamp, nursery fixture or hallway light a sleep-friendly glow for reading or nighttime bathroom trips.

This two-pack of plug-in night lights from Gamma emit 670 nanometer of red light, so you can light the way down the hall without flooding the room with sleep-disrupting white or blue light. That makes them a smart pick for kids’ rooms, nurseries and bathrooms. “Devices like night lights that are red lights versus blue or white lights can be helpful for kids in keeping them sleepy in the middle of the night — especially if they’re taking trips to the bathroom,” says Marchetti.

To figure out what actually matters when shopping for a red light device for sleep, I asked experts which features to look for. Here’s what they recommend keeping in mind.

• Wavelength: Not all red light is created equal, so check the product’s specs before you buy. “There’s a difference between red light therapy and red bulbs,” says Marchetti. “Red light therapy is technically when the wavelength is large enough that it’s therapeutic (typically 600-800 [nanometers]), and research has shown this can help with sleep quality.” So, if you’re interested in the potential sleep-quality benefits of red light therapy specifically, look for a device that lists its wavelength in the therapeutic range.
• Ease of use: The best red light device is one that fits seamlessly into your nightly routine. Look for features like dimmable brightness, a dedicated red or amber mode and a timer or auto shut-off, so you can drift off without having to get up to turn it off. Smart bulbs that you can control from your phone or schedule to shift warmer in the evening are also handy, and plug-in night lights with motion or dusk-to-dawn sensors take the guesswork out of middle-of-the-night trips.
• Price: Red light products range widely in cost. Basic red bulbs and night lights are generally the most affordable way to make your evenings more sleep-friendly, while smart bulbs and dedicated red light therapy devices tend to cost more. Since experts say red light is a helpful tool rather than a cure-all, it’s worth starting with a budget-friendly option before investing in a pricier therapy device.

If you want to give red light a try, start simple. Swap the bulb in your bedside lamp for a dim red or warm-toned one, or use a red light device on its lowest setting, and switch it on as part of your wind-down routine, while you read, stretch or get ready for bed. Timing matters, too. “If you’re using red light in the evening, make sure it’s on a low-intensity setting and use it for about 30 minutes to an hour before bed,” says Jones. “Never leave it on all night. The bedroom should be dark before and during sleep.”

When it’s time to turn in, turn the light off completely (a device with a timer or auto shut-off makes this easy), and if you need light for middle-of-the-night bathroom trips, opt for a red night light with a motion sensor so it only turns on when you need it.

And if you don’t want to buy anything new, you may not have to. The bigger goal is cutting down on bright light in the hours before bed, and there are plenty of ways to do that. “Even just dimming your lights a couple hours before bed is probably going to have the same impact as having a warm or red tone light,” says Marchetti. Start by lowering overhead lights or switching to lamps in the evening, turning on your phone’s night mode and limiting screen time before bed. Then, if you want an extra assist, add red light into the mix.

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At NBC Selected, we work with experts with specialized knowledge and authority based on relevant training and/or experience. We also ensure all expert advice and recommendations are made independently and without undisclosed financial conflicts of interest.

• Dr. Daniella Marchetti is a clinical health psychologist, behavioral sleep medicine specialist and Mattress Firm sleep advisor.
• Dr. Greg Jones is a longevity doctor and sleep health expert.

I am a commerce editor at NBC Selected and a journalist who regularly covers wellness, beauty, home and lifestyle. I have written about how to use a neti pot, the best snow boots with arch support and more. For this story, I spoke to sleep experts about the benefits of red light for sleep.

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