For evenings when your body is tired but your mind won't switch off. Lie back in warm red light, put your phone away and let a calm 15–30 minute session become the start of your bedtime routine.
A calm red light ritual before bed
What research says about red light and evening rest.
What research shows
A 2012 study in the Journal of Athletic Training found that 14 nights of whole-body red light sessions improved sleep quality and melatonin levels in athletes.
Why red light suits the evening
Red light is warm and gentle on the eyes, unlike the blue-white light from screens and ceiling lamps. Lying still in a dim, red-lit room is a natural cue to slow down.
Relevant wavelengths
660nm red light gives the warm, calming glow you see. 850nm near-infrared is invisible and reaches deeper into tight muscles, helping your body relax.
Read the guide: Red Light Therapy Blanket, Mat or Pad: Which One Do You Need?
References: Red light & sleep quality in athletes (J Athl Train, 2012) · Anti-inflammatory effects of photobiomodulation review (AIMS Biophysics, 2017)
FAQ
Many people use a session as part of their evening routine: 15–30 minutes of lying still, away from screens, makes it easier to switch off. See how often.
Use timed sessions and let the device switch off before you go to sleep. The 7HW PodMax, 7HW PodDuo and 7HW Lumen Pro all have built-in timers. See our safety tips.
Most people start 30–60 minutes before bed. Dim the other lights, put your phone away and let the timer end the session. Compare devices in our quick guide.
