Red light bulbs

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has discussed the benefits of red light and red light therapy in various contexts on the . Here are some key points about red light bulbs:

  1. Photophobia and Headaches: Red light bulbs can be helpful for people experiencing photophobia, which is sensitivity to light often associated with headaches. Inexpensive red light bulbs can reduce the feeling of pain and pressure in the head and may also prevent the onset of migraines or other types of headaches. Red light at night can help to keep cortisol levels low, which is beneficial for transitioning to sleep and improving overall sleep quality 1.

  2. Circadian Rhythm: Red lights at night can also support circadian rhythm by keeping cortisol levels low in the evening. Simple red bulbs, rather than expensive units, can be used 2.

  3. Shift Work: For shift workers or people who need to stay up late or wake up in the middle of the night, red light is a good choice because it can allow for wakefulness without inhibiting melatonin production or increasing cortisol at night 3.

    Red Light Therapy

    Andrew explains how using red light therapy can help reduce photophobia and offset early signs of headaches. Red lights are also useful in limiting cortisol levels, which can improve sleep quality. These lights can be purchased inexpensively online, making it an accessible solution for those experiencing photophobia.

    Huberman Lab

    How to Stop Headaches Using Science-Based Approaches | Huberman Lab Podcast
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  4. Light Exposure During Sleep: Red light can be incorporated into the evening routine by replacing standard bulbs with red ones in areas like the bedroom to facilitate a better night's sleep 4.

  5. General Use and Accessibility: Red light bulbs are easily accessible online and can be a cost-effective solution for creating a calming ambiance and improving sleep quality. They don't need to be specific red light therapy units, and simple red bulb replacement is sufficient 3.

It's important to note that the use of red light bulbs and their benefits should be understood in the context of overall light exposure and health, and the episodes referenced discuss these topics in greater depth.

RELATED QUESTIONS

How does red light improve sleep quality?

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Red light can improve sleep quality by influencing the body's production of cortisol and the perception of light linked to wakefulness. Here's how it works:

  • Influence on Cortisol: Bright lights, especially those with blue wavelengths, can suppress melatonin—the hormone responsible for sleepiness—and can trigger the release of cortisol, a hormone that promotes alertness. Red light, particularly at night, helps limit the release of cortisol, supporting lower levels of this stress hormone in the evening, which is beneficial for transitioning to sleep and can improve overall sleep quality 1.

  • Melatonin Suppression: Exposure to bright light at night can dramatically depress melatonin levels, but exposure to red lights in the evening can mitigate this effect, as red light does not stimulate the melanopsin retinal neurons that signal daytime and wakefulness 2.

  • Light Perception: Cells in the retina that trigger the alertness system in the brain are sensitive to the blue light spectrum. Red lights do not include blue wavelengths that stimulate these cells, therefore red light at night is less likely to interfere with sleep 3.

    Red Light Therapy

    Andrew explains how using red light therapy can help reduce photophobia and offset early signs of headaches. Red lights are also useful in limiting cortisol levels, which can improve sleep quality. These lights can be purchased inexpensively online, making it an accessible solution for those experiencing photophobia.

    Huberman Lab

    How to Stop Headaches Using Science-Based Approaches | Huberman Lab Podcast
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  • For Shift Workers: For individuals who need to work or be awake late at night, such as shift workers, red light is a preferable choice because it does not inhibit melatonin production or increase cortisol, and can allow for wakefulness without the sleep-disrupting effects of other light colors 4.

These insights suggest that incorporating red light into the evening routine or using it at night can create conditions more conducive to sleep without the negative impacts on melatonin production and cortisol levels that are commonly associated with blue and brighter lights.

RELATED QUESTIONS

Red light versus infrared light

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Red light and infrared light both fall under the category of low-level light therapy (LLLT) but have different applications and effects due to their respective wavelengths. Here's a comparison of the two based on information from and his guests on the :

Red Light:

  • Wavelength: Red light typically ranges around 600-700 nanometers (nm) in wavelength.
  • Skin Penetration: It can pass into the deeper layers of the skin, impacting cells by changing metabolic function and promoting healing of skin-related issues like acne or scarring. Red light therapies are often specifically directed at localized patches needing repair 1.
  • Vision Improvement: Studies indicate that red light can enhance visual function and possibly reverse age-related declines in certain types of neuronal function, making it beneficial for the visual system and parts of the brain 2.
  • Safety: Red light is generally safe to look at if it's not too bright and doesn't cause discomfort. Guidance on proper use to avoid retinal damage is important 3.

    Red Light Therapy

    Andrew explains how red light and near-infrared light can improve skin health by activating mitochondria and reducing reactive oxygen species. This therapy can remove lesions, heal wounds, and improve skin quality.

    Huberman Lab

    Using Light (Sunlight, Blue Light & Red Light) to Optimize Health | Huberman Lab Podcast #68
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Infrared Light (Near-Infrared):

  • Wavelength: Near-infrared light has longer wavelengths, typically above 700 nm and closer to 800 nm.
  • Deeper Tissue Penetration: Infrared light can penetrate even deeper than red light, reaching down to the bone and bone marrow 4.
  • Unclear Mechanistic Effects: In the context of infrared saunas, there's a general statement that they don't get hot enough to trigger important effects like growth hormone release and heat shock proteins as traditional saunas do. Additionally, there are few data supporting specific mechanistic effects of whole-body infrared illumination 5.
  • Potential Mitochondrial Impact: Infrared light might have an effect on mitochondria, which is of interest, but the evidence in humans is currently not solid, mostly because it hasn't been studied enough 6.

Overall, red light therapy is more commonly used for skin and vision treatment based on directed illumination, whereas infrared light's effects, particularly whole-body infrared illumination like that from saunas, are not as well supported by current research. The key to either type of light therapy's effectiveness seems to be the correct wavelength and intensity, and potential benefits are grounded in the biological interaction between the light and cellular functions 7.