The Ultimate Guide to Red Light Therapy: How to Use Red and Near-Infrared Light Therapy for Anti-Aging, Fat Loss, Muscle Gain, Performance Enhancement, and Brain Optimization

by Ari Whitten

Sleep enhancement/melatonin production—As mentioned previously, there is some research suggesting that red/NIR light can impact melatonin (interestingly, melatonin produced by the body outside of the pineal gland!)374,375,376 While further research is needed to explore the potential for red/NIR light to be used for increasing melatonin/sleep enhancement, I have experimented with this heavily with my Energy Blueprint program members and it clearly seems to work to enhance sleep. For many people, it has an extremely powerful and very noticeable sleep-enhancing effect from the very first time they do it. Here’s how I recommend using it: Timing is key for this purpose. Do the treatment 1.5-2 hours before bed. I do not suggest doing this closer than 60 minutes to bedtime. Use the light on your spine and the back of your neck area from about 12-18” away for 3-7 minutes Even though blue light is primarily what effects circadian rhythm and suppresses melatonin (red light generally doesn’t suppress melatonin), research has actually shown that very bright red light (like red light therapy LED panels) can suppress melatonin. For that reason, I have a few more detailed recommendations: I don’t recommend doing this within an hour of bedtime I recommend avoiding looking into the light (i.e. doing it with eyes closed or a towel over your eyes and avoiding actually looking into the light is ideal). Also, in my experience, pure near-infrared lights are more optimal for sleep enhancement be...