Blue light for sleep therapy

Author: s | 2025-04-24

Blue Light Therapy for Sleep Disorders; Blue Light Therapy for Winter Blues; Circadian Blue Light; Circadian Rhythm; Cupping Therapy; Effects of Light; Sleep Aid. Sleep Anxiety; Sleep Apnea; Septem 9:58 pm Circadian Optics Light Therapy Lamp Blue light therapy uses light in the blue wavelength to adjust the sleep-wake cycle and is particularly useful for those who struggle with falling asleep. The Science of Light Therapy for Sleep. Light therapy for sleep is grounded in the science of our circadian rhythmsthe internal clock that dictates our sleep-wake cycle.

Blue Light Therapy for Sleep Disorders

Therapy can accelerate the healing process by enhancing blood circulation to the affected areas, ensuring that tissues receive the necessary nutrients and oxygen for optimal recovery. Its application in clinical settings has shown positive results in reducing healing time and improving the overall quality of regenerated tissue, making it a valuable adjunct to traditional medical treatments.5. Mood Enhancement and Cognitive FunctionEmerging evidence suggests that red light therapy may have positive effects on mental health and cognitive function. By enhancing blood flow to the brain and supporting mitochondrial activity, red light therapy may help alleviate symptoms of depression and anxiety. Some studies have even explored its potential in improving memory and focus, particularly in individuals with neurodegenerative conditions like Alzheimer’s disease.In addition to mood enhancement, red light therapy can contribute to better sleep quality by regulating circadian rhythms and promoting the production of melatonin. Improved cognitive function and mood can lead to enhanced overall well-being, increased productivity, and a higher quality of life. As research continues, red light therapy may become an integral component of mental health treatment protocols.6. Hair Growth StimulationRed light therapy has been shown to stimulate hair follicles, promoting hair growth and reducing hair thinning in individuals with androgenetic alopecia (male or female pattern baldness). By increasing blood flow to the scalp and supporting cellular activity, red light therapy encourages healthier, thicker hair over time.Clinical studies have demonstrated significant improvements in hair density and strength among participants undergoing regular red light therapy sessions. This non-invasive treatment offers a safe alternative to medications and surgical procedures, providing individuals with a viable option to address hair loss and improve their confidence and self-esteem.7. Improved Sleep QualityRed light therapy can play a significant role in enhancing sleep quality by influencing the body’s natural sleep-wake cycles. Exposure to red light in the evening can help regulate melatonin production, promoting a more consistent and restful sleep pattern. Unlike blue light, which can disrupt sleep by inhibiting melatonin, red light supports the body’s transition to a state of relaxation and readiness for sleep.Better sleep quality resulting from red light therapy can lead to numerous

Morning blue light therapy improves sleep and

Everyone is turning toward the light these days: Red-light body sessions have become spa-menu fixtures, and LED gadgets promise to fix everything from insomnia to wrinkles. “We’re only scratching the surface of what light can do,” says Shadab Rahman, Ph.D., an instructor of sleep medicine at Harvard Medical School. Here’s what you can expect from a few trending treatments.Bright-Light Box to Boost MoodWHAT IT IS: A lamp that emits rays that mimic sunlight; sitting close to it for 20 to 30 minutes in the morning is said to boost mood, increase focus, and fight irritability in people with Seasonal Affective Disorder (SAD). WHAT WE KNOW: About one in five people experiences a mood dip in winter, and light boxes are the go-to antidote. “The light targets the cause: a disturbance in circadian rhythm tied to the change in sunlight and darkness,” explains Michael Terman, Ph.D., of the Center for Environmental Therapeutics. One study showed light therapy to be as effective as antidepressants in treating SAD, with fewer side effects. SHOULD YOU TRY IT? Yes, but if your blues are mild, try sunlight (free!) first. “Taking breaks outside or at the window can make you feel more alert and focused and improve your mood,” says Rahman. BRANDS: Carex Day-Light Classic Plus Bright Light Therapy Lamp, $115; AIRSEE Light Therapy Lamp 10,000 Lux, $34; Sunlight Inside Bottled Sunshine lamp, $199.Blue Light to Help You SleepWHAT IT IS: Special LED lightbulbs that are said to help battle insomnia by regulating your circadian rhythm; blue-emitting bulbs perk you up during the day, while blue-depleted bulbs help you sleep at night. WHAT WE KNOW: Many studies have shown that nighttime exposure to blue light (from phones, computers, and regular lightbulbs) suppresses melatonin, the hormone needed to trigger sleep. Other studies have found that exposure to blue light during the day improves alertness. SHOULD YOU TRY IT? Sure. “We need our day-night contrast to be dramatic; one way is to use blue-enriched light on your desk during the day and blue-depleted lights wherever you relax for two hours before bed,” says Rahman. BRANDS: Lighting Science GoodNight Sleep Enhancing Bulb, $13; Harth Nite Switch Bulb, $20Red Light for Smoother SkinWHAT IT IS: Beds, masks, and handheld wands that emit red light claim to plump skin and reduce fine lines. WHAT WE KNOW: A 2013 study showed that light treatments could help reduce wrinkles. “Red light has anti-inflammatory effects and increases collagen production, tightening skin and improving texture and tone,” says Angela Lamb, M.D., a dermatologist at New York City’s Mount Sinai Hospital. SHOULD YOU TRY IT? Only if you can spend a lot and keep your expectations in check. “These treatments do offer modest improvement, especially when

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And broken capillaries. The light penetrates the skin at a depth that is effective for stimulating lymphatic drainage and improving blood circulation, which can reduce inflammation and promote healing. It is also used to reduce wrinkles and improve skin texture by stimulating collagen production.Mood and Mental Health Treatments: This light is utilized in light therapy, particularly for treating Seasonal Affective Disorder (SAD) and other mood disorders. Its uplifting properties are believed to stimulate serotonin production, which can help alleviate symptoms of depression and anxiety. Exposure to yellow light can also enhance mood and energy levels, making it a potential therapy for those experiencing low motivation or chronic fatigue.Eye Health and Vision Correction: It is used in certain types of vision correction therapies, such as treating amblyopia (lazy eye) in children. Yellow filters can enhance contrast sensitivity and visual acuity, making it easier for patients to focus and process visual information. Additionally, yellow-tinted lenses are sometimes recommended for individuals who experience eye strain or discomfort under harsh lighting conditions, as they can filter out blue light and reduce glare.Sleep Disorders and Circadian Rhythm Regulation: Yellow light is being explored as a treatment for circadian rhythm disorders, similar to green light. It can help regulate the body's internal clock by influencing melatonin production, which controls sleep-wake cycles. Controlled exposure to yellow light, especially in the morning, has been shown to improve sleep quality and help individuals with disrupted sleep patterns achieve a more balanced circadian rhythm.Click here to know more about orange light.. Blue Light Therapy for Sleep Disorders; Blue Light Therapy for Winter Blues; Circadian Blue Light; Circadian Rhythm; Cupping Therapy; Effects of Light; Sleep Aid. Sleep Anxiety; Sleep Apnea; Septem 9:58 pm Circadian Optics Light Therapy Lamp Blue light therapy uses light in the blue wavelength to adjust the sleep-wake cycle and is particularly useful for those who struggle with falling asleep. The Science of Light Therapy for Sleep. Light therapy for sleep is grounded in the science of our circadian rhythmsthe internal clock that dictates our sleep-wake cycle.

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Helps control circadian rhythms and many metabolic/endocrine functions.Where are you exposed to blue light?You’re exposed to blue light in many situations, including when you’re both outdoors and indoors. According to the American Academy of Ophthalmology, sources of blue light include:Sunlight, the main source of this type of light. It’s actually blue light rays scattering that make a cloudless sky appear blue on a sunny day.Fluorescent and LED bulbs, which help to light your home.Display screens of electronic devices, including computers, laptops, tablets/notebooks and smartphones. Studies show that for most people, the amount of blue light received from screens is actually small compared to the amount from the sun.Light therapy boxes used to treat seasonal affective disorder. (There is also red light therapy, green light therapy and sun lamp therapy.)Effects of Blue Light on SleepWriters at Harvard Health Publishing tell us that, “Until the advent of artificial lighting, the sun was the major source of lighting, and people spent their evenings in (relative) darkness.”Today, however, most of us are exposed to light (devices and bulbs) right up until the point we go to sleep.How does blue light affect sleep?It’s now widely known that spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake.When your circadian rhythm is thrown out of whack, you may become more susceptible to developing conditions such as diabetes, heart disease and obesity.There’s evidence that high-energy light exposure at night (once it’s dark outside) suppresses the release of the hormone melatonin, which is the primary hormone that influences circadian rhythms and sleep cycles.Lower melatonin levels can make it harder to fall and stay asleep, and now emerging studies suggest it may also be linked with other health problems.How Blue Light Affects the EyesWhy else is blue light bad for you?One reason is because it tends to cause “eye strain.”Staring into the screens of digital devices for long periods causes the eyes to absorb a lot of unfocused light, which leads to squinting, irritation, dryness of the eyes, trouble focusing and what feels like eye fatigue. This is also known as computer vision syndrome.Some experts are also concerned that frequent exposure to high-energy light may have potential long-term effects of eye health.How can blue light cause eye damage?Compared to UV light, human eyes are not nearly as good at blocking blue light. A very high percentage of visible blue light passes through the corneas and lenses of the eyes and reaches the retinas (the inner lining of the back of the eye).This may lead to damage to the retinas and changes in vision, including a higher risk for macular degeneration.However, there isn’t concrete evidence that blue light

Morning blue light therapy improves sleep and daily

Exposure increases the risk of macular degeneration, and eye doctors do not appear to be overly concerned about it right now.Researchers do note, though, that blue light-emitting devices are relatively new in the grand scheme, and more long-term studies are needed to learn more about their effects.Other Risks and Side EffectsAside from concerns about eye damage, too much blue light exposure at night is now linked with disruptions in circadian rhythms, and as mentioned above, this may be a risk for problems, such as:Blood sugar fluctuationsObesity/weight gain (due to changes in levels of leptin, a hormone that contributes to fullness)DiabetesCardiovascular problemsDepressionPossibly even cancerHeadachesAre There Any Blue Light Benefits?Blue light isn’t inherently bad and in fact is associated with some benefits. While exposure at night can disrupt sleep, exposure during the day is actually important for regulating a number of bodily functions.For instance, if you’re looking for how to improve memory, blue light may be able to help.Sunlight exposure, which is the No. 1 way that people are exposed to high-energy visible light, is needed to maintain healthy vitamin D levels and also to regulate our circadian rhythms (the body’s natural wakefulness and sleep cycle) and moods.Exposure to natural light outdoors has also been shown to increase alertness, protect against depression (specifically seasonal affective disorder, a type of depression that’s related to changes in seasons and lack of sunlight), and help with memory and other cognitive functions.Because a regulated circadian rhythm is important for getting restorative sleep, there’s also associations between daytime blue light exposure and protection against obesity, diabetes, heart disease and other conditions.“Light therapy” boxes, which emit bright white and blue light rays, can help treat seasonal affective disorder (SAD) symptoms such as fatigue, weight gain and feelings of worthlessness. Some studies suggest that light therapy boxes used for about 30 minutes daily can even be as effective as antidepressant medications for treating SAD.There is even some evidence that blue light exposure can boost skin health. For instance, research shows it may help:treat acneimprove actinic keratosesalleviate psoriasis symptomspotentially even combat skin cancer1. Avoid electronic devices close to bedtimeUsing your phone, watching TV in close proximity and reading on a tablet before bedtime can disrupt your internal clock, potentially causing sleepless nights and daytime fatigue. It’s recommended by experts that you avoid using electronics two to three hours before going to sleep, or at least use only electronics that have blue light filters enabled.It’s also smart to limit proximity to screens during the day and the length of time spent looking at them, especially up close without breaks.2. Filter blue light with glasses and appsWant to keep using electronics at night, but also to protect your eyes from blue light?

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Affected. ‍How to Get Better Sleep if You Have Bad Air Quality?There’s only so much you can control when it comes to air quality. Perhaps there’s a wildfire, you live in a smoggy city, or you live with a smoker. Do what you can to improve your air quality, and focus on improving your sleep hygiene to get better sleep, no matter what you’re breathing. Sleep hygiene is the name for the daily habits you can do to help you fall and stay asleep more easily. With good sleep hygiene, you can make sure nothing else gets in the way of good sleep. Even if you consider your sleep hygiene pretty good already, worsening air quality means more and more of us need to pay more attention to our sleep habits.One thing to be aware of with sleep hygiene is you may need to make some trade-offs when the air quality is poor and consider what disturbs your sleep the most. Here’s what good sleep hygiene looks like: Get out in bright light in the morning: Morning light resets your circadian rhythm, or body clock, for the day, helping to keep your sleep cycle in check. Spend at least 10 minutes out in natural light, or 15 to 20 minutes if it’s overcast or you’re getting light through a window. If a high pollen count or wildfire smoke are affecting your area, consider staying inside and either getting light through a window or from a light therapy lamp. Sit about 16 to 24 inches from a 10,000 lux light therapy lamp for 30 minutes in the morning.Avoid light close to bedtime: Light suppresses the sleep hormone melatonin. About 90 minutes before bed, turn down the lights and put on blue-light blocking glasses (we recommend these).Avoid caffeine, large meals, intense exercise, and alcohol too late in the day: All four can disrupt your sleep. Check RISE for when to avoid each one daily.‍Do a calming bedtime routine: Don’t let stress over poor air quality keep you awake. Do relaxing activities in the run-up to bedtime, such as reading, yoga, journaling, or

Morning Blue Light Therapy May Improve Sleep

Light emitted from your computer. These are all just as safe as using F.lux.You can use Iris software which works in a similar way to F.lux by rescuing blue light from your screen display.Night shift mode on your computer and smart phone are already installed apps. You can toggle blue light up and down on this application to get your desired level of illumination. Night shift mode is essentially the same as F.lux in that is does not block all blue light. Learn more about how to turn blue light off on your computer here.Apps like F.lux, Iris and Night Shift Mode are very useful during the day to reduce blue light exposure and protect your eyes, but may help only partially after sunset.Proven Methods to Block Blue LightIf you want to block 100% of blue light there are a few ways you can do this that are most effective than using F.lux.Purchase a pair of blue light blocking glasses that come with a red or dark amber lens coating. Blue light glasses that block 100% of blue and green light between 400nm and 550nm are optimal for improving your sleep and help you fall asleep faster.Turn your smart phone screen red to totally eliminate blue and green light. I have personally spectrum tested this biohack and it works by blocking 100% of blue lightInstalling red light bulbs in your house is another great way to limit blue light exposure rather than using regular lighting at night. Just ensure the bulbs you choose emit 100% red light.Final ThoughtsF.lux is a great app to use at the right time of day. It will not help you block blue light after sunset. F.lux is safe to use on your computer and works well when combined with blue light blocking glasses, red light bulbs and other biohacking tricks. Latest Articles Red Light Therapy Blanket: Top 5 Benefits March 13, 2025Tahnee StreatfeildRed Light Therapy has gained popularity as a non-invasive solution for various wellness concerns. Among the innovative ways to harness this therapy is the Red Light Therapy Blanket. Lets find... The Silent Crisis. Blue Light Therapy for Sleep Disorders; Blue Light Therapy for Winter Blues; Circadian Blue Light; Circadian Rhythm; Cupping Therapy; Effects of Light; Sleep Aid. Sleep Anxiety; Sleep Apnea; Septem 9:58 pm Circadian Optics Light Therapy Lamp

Blue Light Therapy Glasses: The Hack to Better Sleep

Are disrupting metabolism, probably in sleep, but certainly outside of sleep. So then we wake up and have our first meal of the day, or even if you're intermittent fasting, you eat that first meal of the day. If your sleep is taking place in an environment that's overly illuminated, well, that's disrupting your cardiac function and your metabolism.Andrew Huberman:I've been talking a lot about UVB light, which is short-wavelength light, so UV light, blue light, maybe even some blue green light. That's going to be short-wavelength light. Now I'd like to shift our attention to the other end of the spectrum, meaning the light spectrum, to talk about red light and infrared light, which is long-wavelength light. Many so-called low-level light therapies — the acronym is LLLT, low-level light therapies — involve the use of red light and infrared light. Sometimes low-level light therapies involve the use of UVB, but more often than not, these days when we hear LLLT, low-level light therapy, it's referring to red light and near-infrared light therapies.Andrew Huberman:Low-level light therapies have been shown to be effective for a huge number of biological phenomenon and medical treatments. I can't summarize all of those now. It would take me many, many hours. It would be an effective episode for curing insomnia, but it wouldn't inform you properly about the use of light for your health. Rather, I'd like to just emphasize some of the top contour of those studies and point out that, for instance, low-level light therapy with infrared light has been shown to be effective for the treatment of acne and other sorts of skin lesions. There've been some really nice studies actually where they use subjects as their own internal control. So people, believe it or not, agreed to have half of their face illuminated with red light or near-infrared light and the other half of their face serve as a control, and to do that for several weeks at a time. And you can see pretty impressive reductions in skin lesions, reductions in scars from acne and reduction in acne lesions themselves, meaning the accumulation of new acne cysts, with low-level light therapy using red light and infrared light.Andrew Huberman:Sometimes, however, there is a resistance of that acne to the low-level light therapy such that people will get an initial improvement and then it'll go away despite continuing the treatment. So you're probably asking, or at least you should be asking, "How is it that shining red light on our skin can impact things like acne and wound healing, et cetera?" Well, to understand that, we have to think back to the beginning of the episode where I described how long-wavelength light,

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Mood, focus, and energy while using this lamp. This was one of our most straightforward lamps to use. We didn’t even need to reference the manual during setup. The intuitive buttons made navigating between the various timer and brightness settings simple. The four brightness levels were useful, though we wished it offered more adjustable settings like color temperature and angle, as seen in our other picks Despite no noticeable changes in sleep quality, the lamp's overall positive impact makes it a worthwhile, affordable option for those prioritizing portability. Power Source: Corded (electric) | Brightness Settings: 4 | Lightness Intensity: 10,000 lux PHOTO: People PHOTO: People PHOTO: People / Jessica Juliao PHOTO: People PHOTO: People PHOTO: People PHOTO: People Others We Tried Circadian Optics Light Therapy Lamp: This lamp delivered an energy boost but its bright blue-toned light may be too intense for some. We liked the overall design, but all three brightness levels felt quite strong. Its simple functionality and low price make it an accessible option, but it lacks features like a timer, adjustable angles, and color temperature options. Lumie Mini Lamp: This lamp worked well in our morning routine since it fit perfectly on our nightstand. The brightness caused some initial discomfort while we adjusted to the optimal position and angle. This lamp doesn’t include any adjustable features like dimming, color, or angle. While we noticed minor boosts in morning energy, we didn’t experience significant improvements in our sleep or mood. Northern Light Technologies Mini Luxor Desk Lamp: We liked the design of this lamp and it gave us a notable morning energy boost, but it wasn’t sustained throughout the day. We didn’t observe any changes in our mood or sleep quality either. Our biggest issue was how big this lamp was. It was difficult to fit on a smaller desk that also serves as a multi-functional workspace. Verilux HappyLight Luxe Lamp: This lamp comes in fun, stylish finishes like white marble and champagne gold, and it features many adjustable settings including brightness and color temperature. The wall-mount capability is a convenient feature. It effectively boosted our mood, energy, and focus throughout testing. However, we found other more affordable options that delivered similar results, making it harder to justify the higher price. People What to Know About Light Therapy Lamps Effectiveness Light therapy lamps can improve sleep quality, overall mood, and energy. Results may vary from person to person. To achieve the therapeutic effects of light therapy lamps, Dr. Pinkhasov recommends regular sessions of 30-60 minutes each morning for optimal results. He also emphasizes the importance of indirect light exposure to prevent eye irritation. Light Intensity The amount of light emitted from light therapy lamps is measured in lux. When shopping, make sure your lamp emits 10,000 lux of white fluorescent light. This is the most effective intensity for treating SAD (seasonal affective disorder) according to Dr. Pinkhasov and provides the most benefits. All of our top picks provide 10,000 lux, ensuring you’ll experience the full positive effects. Blue Light Therapy for Sleep Disorders; Blue Light Therapy for Winter Blues; Circadian Blue Light; Circadian Rhythm; Cupping Therapy; Effects of Light; Sleep Aid. Sleep Anxiety; Sleep Apnea; Septem 9:58 pm Circadian Optics Light Therapy Lamp

[LIGHT ON] Blue light therapy boosts sleep quality, daily activity

Grind and the unwind.I embraced Niksen after burning the candle at both ends during a project in Tokyo.Sitting idle felt uncomfortable at first—I kept reaching for my phone like a moth to a flame.But gradually, I learned to enjoy simply staring out the window.It helped lower my stress levels and improved my focus when I returned to work.Sometimes, doing nothing is the best something you can do.Tip: Carve out a few minutes each day to just be—no agenda, no screens, just you.Your mind and skin will thank you.14. Time-Restricted Tech UseEver thought about giving your screens a bedtime?Implementing a “digital sunset” by powering down devices after dusk can seriously enhance your sleep quality.It’s all about reducing exposure to blue light, which messes with melatonin production—the hormone that tells your body it’s time to snooze.Blue light from phones, tablets, and computers tricks your brain into thinking it’s still daytime, suppressing melatonin and disrupting your sleep cycle.Sleep deprivation doesn’t just lead to cranky mornings; it can cause dark circles, dull skin, and even accelerate visible signs of aging.By giving your devices a curfew, you allow your body to produce the melatonin needed for proper sleep and skin regeneration.In our hyper-connected world, some argue that shutting off devices early is about as feasible as finding a unicorn.Work demands, social connections, and binge-worthy shows make it tough.Others say that with features like night mode, the blue light issue is overblown.It’s a classic case of convenience versus well-being.I decided to give this a try after realizing that scrolling through social media was keeping me up later than a Vegas nightclub.The first few nights were rough—I felt like I’d lost a limb without my phone.But soon, I started falling asleep faster and waking up more refreshed.My energy levels soared, and my skin looked less like I’d just pulled an all-nighter.Turns out, disconnecting helped me reconnect with better sleep.Tip: Try setting an alarm an hour before bed to remind you to unplug—your sleep (and skin) might just thank you.15. Scent Therapy with Uncommon OilsCould the secret to youthful skin be right under your nose?Scent therapy using rare