Does Red Light Really Help You Sleep? Here's What the Science Says

Yes. Red light is one of the only light colors that doesn't interfere with your body's natural sleep process. Unlike the blue and white light from phones, screens, and most household lamps, red light has little effect on melatonin, the hormone that controls when you feel sleepy.

Why Blue Light Keeps You Awake

Most evening light, whether it's a phone screen, an overhead bulb, or a "daylight" LED, sits in the blue and white part of the spectrum. Research from Harvard Health has shown that blue light suppresses melatonin production more than any other color, which delays sleep onset and can shift your body's internal clock later. Even dim exposure can have an effect: your brain reads this light as daytime, so it stays alert instead of winding down.

Why Red Light Is Different

Red light sits at the opposite end of the visible spectrum. Because it barely activates the receptors responsible for regulating melatonin, it doesn't send the same "stay awake" signal to your brain. The Sleep Foundation notes that warm colors like red and amber have minimal impact on circadian rhythm, making them a better choice for the hour or two before bed than standard white or blue-toned lighting.

This doesn't mean red light actively sedates you. It simply avoids fighting the process your body is already trying to do on its own.

How to Use Red Light Before Bed

The most effective approach is simple: dim red or amber lighting in the last one to two hours before sleep, in place of overhead lights or screens. Even a small, low-intensity light source is enough, brightness matters less than color.

This is the idea behind Buddy's red glow setting. Rather than adding another bright light source to your evening, it gives you a warm, low light to read, wind down, or fall asleep by, without working against the sleep process your body is already trying to start.

Sources: Harvard Health, Sleep Foundation