In Our Red Light Era: Enhancing Circadian Rhythm & Skin Health

Let’s talk about the harsh truth behind blue light. We’ve all experienced that hazy, tired feeling after scrolling our phones in bed or spending late nights hunched over a laptop. Blue light is everywhere—in our homes, the workplace, and most public venues—and while it’s great for alertness during the day, constant exposure can wreak havoc on our natural circadian rhythm. 

 

Our circadian rhythm, the body’s natural clock, is responsible for balancing everything from sleep and mood to energy levels and digestion, making it a key pillar in my personal approach to wellness. 

 

Studies have shown that blue light actually blocks melatonin production, our body’s natural sleep hormone. Specifically, artificial blue light from screens and LED lighting tricks our brains into thinking it’s daytime—even at night—leading to sleep issues, difficulty focusing, and even imbalances in mood and metabolism. Not to mention, quality sleep is essential for skin health, allowing our fibroblasts to get to work on collagen and elastin cell renewal. 

 

If you’ve experienced poor sleep, afternoon energy slumps, or unshakeable fatigue, no matter how much caffeine you consume, keep reading to enter your red light era and escape the endless blue light loop caused by the modern world that we live in.

 

The New Red Light Era

 

As usual, I did the research so that you don’t have to, uncovering the hard evidence behind this topic, so let’s dive into why it’s not just another trend—and how incorporating red light into your routine can enhance energy and help you achieve restful high-quality sleep, as well as all the skin health benefits that come with it.

 

Studies have shown that red light therapy supports and even amplifies our natural circadian rhythm, allowing us to wind down when needed. When used in the evening, red light has been shown to help the body and mind relax, cueing it to prepare for restful sleep and acting as a “night mode” for your entire body. 

 

Additionally, there is also strong evidence to support the fact that red light also aids with skin health by promoting collagen synthesis, making it another tactic in your repertoire for glowy skin, but before you go hunting for a red light device, let’s talk science. 

 

Not All Red Light Is Created Equal: Choosing the Right Wavelengths

 

To see actual results, specific wavelengths and power levels are essential.

• For Circadian Rhythm & Sleep Benefits: Look for devices with a power density of 20–40 mW/cm². This ensures that red light penetrates deeply enough to trigger cellular benefits.
• For Cellular Benefits: Wavelengths between 620 to 850 nanometers (nm) are effective. Red light in the 630–660 nm range penetrates the skin’s surface to aid skin health and collagen production, while near-infrared light at 810–850 nm penetrates even deeper to benefit muscles and joints.

 

Low-power or dim red lights (often cheaper devices) may not provide these benefits because they lack the intensity needed to penetrate the skin. Investing in a quality device ensures you’re getting these clinically supported benefits.

 

How to Integrate Red Light Into Your Routine

 

In practice, here are some easy steps you can take today to start optimizing your circadian rhythm and skin health with red light:

1. Add a small red light device in your bedroom or a smart red light bulb to the lamp on your nightstand. This quick and easy step can help your body transition more naturally into sleep mode. Aim for 10–20 minutes of exposure in the evening, ideally an hour before bed, to set the tone for a night of deep rest.
2. Invest in a red light facial mask following the wavelength guidelines above to ensure you get the full benefits, considering the money you’re spending on it. Aim for 10–20 minutes per session, three to five times weekly.
3. Stuck at your computer or phone past working hours? Consider “blue-blocking” practices by switching your devices to Night Mode and start wearing blue light-blocking glasses. 

 

Quick iPhone Tip for the Red Light Effect

• Go to Settings > Accessibility > Display & Text Size: Scroll down and select Color Filters.
• Turn on Color Filters and choose Color Tint.
• Adjust the Intensity and Hue sliders all the way to red to get a deep red tint.
• For easy access, you can triple-click the side button to toggle this red screen mode on and off. 

 

The red light era is all about reclaiming control over our own rhythms in a world that’s constantly ON and giving our bodies the natural cues they need to feel more balanced and energized—while simultaneously improving our skin health, making it a winning tactic inside and out. 

 

Consider red light therapy your new ritual for winding down this cozy season, and you’ll soon see the potential of what you can achieve in this new era.

 

Until next time, 

 

Gabriella