How to use red light therapy to help with sleep

Mar 16, 2023 | Charlotte Lillington

Medically reviewed by Karen Wolters, RN and Joanna Fearnley, LPN

red light therapy for pain and sleep usage
There are a few reasons why using red light therapy for sleep works. Firstly, red light therapy uses low-level red light wavelengths which promotes increased circulation and pain reduction.  If you are suffering and in pain, infrared light therapy will help you. Secondly, if you suffer from restless leg syndrome, you already know that nightime can be a nightmare. 

RLS is progressive, and most people need medication to help mitigate some of the discomfort but don’t want to take medication the rest of their lives.  And, you’re not alone–nearly 10% of the population suffers from RLS.

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Sleep will naturally improve when using red light therapy on a regular basis, as it can reduce the urge to move your legs and reduce pain. Read on to find out exactly how insomnia light therapy works and its benefits. 

How does red light therapy work?

Using red light therapy for pain works, as the pads penetrate the skin which stimulates the production of adenosine triphosphate (ATP), which is the energy source for cells. This increase in energy can lead to a variety of benefits, including reduced inflammation and  improved circulation.

Red light therapy is administered through specialized pads which helps with pain management and arthritis. While research into red light therapy is ongoing, it is already renowned for being a safe and effective treatment for a range of conditions. 

Tips on how to use red light therapy for sleep 

Red light therapy is a non-invasive treatment and it has been shown to have a number of potential health benefits, including restless leg syndrome. Here are some tips on how to use red light therapy to help with sleep:


Choose the right device: There are a variety of red light therapy devices on the market, including light therapy lamps, panels, and handheld devices. Look for a device that emits red light in the range of 630-660 nanometers (nm), which has been shown to be most effective for dealing with pain during sleep. To be effective, the light must be administered AT THE SKIN, ADJACAENT TO THE SKIN.  Any other method of delivery will not deliver the results you need.

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Use red light therapy in the evening: Exposure to red light therapy in the evening can help regulate the body’s natural circadian rhythm, which can improve sleep quality. Use the device for 20 minutes before bed, or as part of your evening routine.

Use the device consistently: For best results, use the red light therapy device consistently. Two times per day is recommended, but even using the device a few times a week can provide benefits.

Place the device correctly: Position the red light therapy pad to directly to the body for maximum benefits. 

Combine with other sleep-promoting strategies: Red light therapy can be a helpful tool in promoting better sleep, but it’s also important to incorporate other sleep-promoting strategies. This includes establishing a regular sleep schedule, creating a sleep-conducive environment, avoiding stimulating activities before bed, and limiting caffeine and alcohol intake.


Improve your sleep and circumvent insomnia with red light therapy 

Pain can cause sleep issues and therefore, using LED lights can minimise pain and naturally improve the length and quality of sleep. Remember that while red light therapy can be helpful for improving sleep, it’s not a cure-all. If you’re experiencing chronic sleep problems (such as insomnia) it’s important to talk to a healthcare provider to rule out any underlying medical conditions and develop a comprehensive treatment plan.


Why is getting a good night’s sleep important?

By getting a good night’s sleep, you will not only feel well-rested but your body will also have the chance to repair itself. Sleep is important for both physical and mental health. Here are 6 reasons why it’s important to try red light therapy if you’re struggling to sleep due to pain:


Restoration: During sleep, your body works to repair and restore tissues, including muscle and skin, and consolidate memories.

Physical health: Sleep plays a crucial role in maintaining physical health, including a healthy immune system, hormone balance, and regulation of blood sugar and blood pressure levels.

Mental health: Sleep also affects mental health, with insufficient sleep linked to an increased risk of depression, anxiety, and other mood disorders.

Cognitive function: Sleep is essential for optimal cognitive function, including memory, learning, and problem-solving abilities.

Performance: Adequate sleep is also important for optimal performance in both physical and mental tasks, such as athletics, work, and academic performance.

Safety: Lack of sleep can impair your ability to react quickly and make sound decisions, putting you at risk for accidents and injuries.


Overall, getting a good night’s sleep is essential for overall health and well-being. It is recommended that adults aim for 7-9 hours of sleep per night, while children and teenagers may require more. When facing a situation where you’re suffering with insomnia due to pain, light therapy should be your go-to.

Shop Red Light Therapy Devices For Pain

Choose HealthLight

A Red Light Therapy device can help you your sleep quality if you are suffering from pain. But all Red Light Therapy devices are not created equal. Get the best support by purchasing your red light therapy pad from HealthLight. All Red Light Therapy devices by HealthLight are FDA-cleared for relieving the aches, pains and inflammation all over the body.

HealthLight makes the most powerful clinical-strength Red Light Therapy devices available in today’s marketplace to provide you the therapeutic benefits of Red Light Therapy in the convenience of your home. HealthLight offers a wide choice of Red Light Therapy pads and controllers to meet the needs and budget of any individual, family, or health practitioner.


Start Your Pain Relief Journey Today

Contact us now and speak with a light therapy expert. They are here to help you find relief at home with soothing red light therapy.

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