LED Lighting for Optimal Sleep | Use Red LED Lighting – Orbital LED

In our digital world, blue light constantly surrounds us. Smartphones, tablets, laptops, TVs – they all emit blue light, which is useful during the day but can disrupt our sleep at night. Blue light suppresses the production of melatonin, the sleep hormone essential for a good night’s rest.

But there is hope! Red light has a calming effect. It stimulates melatonin production and can help with falling asleep and improving sleep quality.

In this blog post, we discuss:

The harmful effects of blue light on our sleep
How red light can help you sleep better
The benefits of RGB LED lamps with red light
Tips for using red light for better sleep

1. The effects of blue light

Blue light is a visible light form with a wavelength of 400-490 nanometers (nm). It occurs naturally in sunlight, but electronic devices emit it in large amounts.

Consequences of excessive exposure to blue light (especially in the evening):

Sleep disruption: Blue light suppresses melatonin production, the hormone that helps our body fall asleep. Too much exposure to blue light, especially in the evening, can lead to sleep problems such as difficulty falling asleep, reduced sleep quality, and increased daytime fatigue.
Eye fatigue: Prolonged exposure to blue light can cause digital eye strain, with symptoms such as blurred vision, dry eyes, headaches, and neck pain.
Possible increased risk of chronic diseases: Research suggests that excessive exposure to blue light may play a role in developing chronic diseases such as diabetes, heart disease, and cancer.

Benefits of blue light (during the day):

Increased alertness and cognitive function: Blue light can improve alertness, concentration, and memory.
Improved mood: Blue light can enhance mood and reduce symptoms of depression.
Blood pressure regulation: Blue light can help regulate blood pressure.
Treatment of seasonal depression: Blue light therapy can be an effective treatment for seasonal affective disorder (SAD).

Tips to reduce exposure to blue light:

Limit the use of electronic devices in the evening.
Use a blue light filter on your devices.

Interesting facts about blue light

Blue light in the morning is actually good for you: It helps reset your biological clock, which is essential for a healthy day-night rhythm.
Blue light and productivity: Many offices use bluish light to increase alertness and employee performance.
Blue light filters do not always work fully: They often block only part of the blue light. Blue light glasses offer extra protection in the evening.

2. The benefits of red light

Red light, with a wavelength of 630-680nm, has a unique set of effects on our body. In this extensive text, we discuss the benefits and drawbacks of red light for health.

Benefits of red light:

1. Improved sleep:

Faster falling asleep: Red light stimulates melatonin production, the sleep hormone, helping you fall asleep faster.
Deeper, more relaxing sleep: Studies show that red light improves sleep depth and quality, leading to more energy and better mental focus during the day.
Reduced stress and anxiety: Red light can reduce stress and anxiety by calming the sympathetic nervous system.

2. Improved wound healing:

Stimulates collagen production: Red light stimulates collagen, an important protein that promotes wound healing.
Reduces inflammation: Red light has anti-inflammatory effects that can promote healing of wounds and tissue damage.

3. Increased energy and muscle performance:

Stimulates mitochondrial function: Red light can increase cellular energy production by stimulating mitochondrial function.
Improves muscle performance: Studies show red light can enhance muscle endurance and reduce muscle pain.

4. Improved skin condition:

Reduces wrinkles and fine lines: Red light stimulates collagen production and can improve skin elasticity.
Reduces acne: Red light has antibacterial properties that can combat acne-causing bacteria.

Drawbacks of red light:

Eye damage: Although red light is generally safe, too much exposure can cause eye damage. It is important to monitor intensity and duration of exposure.
Timing: Preferably use red light in the evening.
Interactions with medication: Red light can interact with certain medications. Consult your doctor if you use medication before applying red light therapy.

Applications of red light:

Red light therapy can be applied in various ways, including:

LED Lamps with red light (RGB): These lamps can be used to illuminate a specific space with red light.
LED therapy panels: These panels can be used to expose the body to red light.
Red light glasses: These glasses can be worn to expose the eyes to red light.

Interesting facts about red light

Red light and sports performance: Professional athletes use red light to promote muscle recovery.
Red light is not just for humans: Farmers use it to reduce stress in animals.
Red light in space: NASA uses red light therapy to help astronauts sleep and maintain healthy skin and muscles.

3. RGB LED lamps: the perfect solution

Traditional lamps only provide white light, which is not ideal for evening hours. RGB LED lamps offer a smart solution: they can produce different colours of light, including red!

Benefits of RGB LED lamps:

Choose the desired light colour for any moment
Create a relaxing atmosphere in the evening
Reduce your exposure to blue light
Save on energy costs

Tip: Check out our MoodWave™ lamp with TL G13 lamp base

4. Tips for using red light

1. Choose the right time:

Use red light in the evening, 1-2 hours before going to sleep. This helps promote melatonin production and prepares your body for sleep.
Avoid excessive exposure to red light in the morning or afternoon, as this can disrupt the circadian rhythm.

2. Choose the right lamp:

Choose a lamp with a wavelength of 630-680nm. This is the wavelength most effective for promoting sleep.
Pay attention to lamp intensity. Too much red light can cause eye damage. Start with low intensity and increase gradually.
Ensure the lamp has a timer so you can control exposure duration.

3. Determine optimal exposure duration:

Start with a short exposure of 10-15 minutes.
Gradually increase exposure to 30-60 minutes per day.
Listen to your body. If you feel sleepy, stop exposure.

4. Combine red light with other relaxation techniques:

Combine red light with other relaxation techniques such as reading, meditation, or yoga.
This can enhance the effect of red light on sleep and help you relax and fall asleep.

5. Create a routine:

Use red light consistently in the evening to establish a routine.
This helps your body get used to the effects of red light and can improve sleep quality.

6. Be patient:

It may take time before you notice the benefits of red light on sleep. Be patient.

Extra tips:

Use red light in a dark room for maximum effect.
Wear an eye mask to prevent light from entering your eyes.
Maintain a comfortable temperature in the bedroom.
Avoid using electronic devices in the bedroom.

5. Additional facts about light and health

The importance of complete darkness: Even small light sources, such as a digital clock, can disrupt your sleep. Use an eye mask for an optimal sleep environment.
Light as an antidepressant: Light therapy, especially blue or white light in the morning, is a recognized treatment for seasonal affective disorder (SAD).
Sunlight remains indispensable: Natural sunlight contains a broad spectrum of light that supports not only sleep but also mood and vitamin D production. Spending time outdoors is essential for your health.

6. Conclusion

Blue light is useful during the day but can be harmful to your sleep at night. Red light, on the other hand, offers many benefits, from better sleep to improved skin. With RGB LED lamps, you can easily integrate red light into your daily life and enjoy better sleep.

Extra tips:

Use red light in a dark room for maximum effectiveness.
Combine it with a comfortable room temperature and a fixed routine.
Avoid electronic devices in the bedroom.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377712/

Additional information:

For more information about the effects of light on our health, you can visit the website of the Netherlands Brain Institute: https://www.herseninstituut.nl/