Photobiomodulation and sleep: restoring natural sleep through light

Reviewed and approved by Dr. Jonathan Tanguy, a general practitioner at the Cormelles-le-Royal Health Center and a member of the SFPBM.

Photobiomodulation using red and near-infrared light is a non-invasive approach that is proving increasingly effective in improving sleep quality. By influencing autonomic nervous system functions, the circadian rhythm, and melatonin production, it promotes faster sleep onset and deeper sleep.

Benefits for sleep

• Helps you fall asleep naturally
• Reduces nighttime awakenings
• Improves the duration and quality of deep sleep
• Reduces the effects of stress and overthinking
• Regulates the circadian rhythm in cases of jet lag or chronic fatigue

How does PBM affect sleep?

• Stimulation of nerve cells in the prefrontal cortex (transcranial light)
• Reduction of cerebral oxidative stress and inflammation
• Increased nighttime melatonin production
• Regulation of heart rate variability (parasympathetic tone)

Instructions for use

• Use PBM in the evening, one hour before bedtime, in a quiet environment
• Prefer a lying-down or semi-seated position, with dim lighting
• Breathe calmly during the session to promote relaxation
• Do 4 to 6 sessions per week for 4 to 6 weeks

Recommended devices

• Red + Infrared LED Cap (prefrontal areas + scalp)
• LED panels for the face or upper body (20 minutes)
• Intranasal formulations (act via the nasal mucosa and the limbic cortex)

Frequently Asked Questions

Can photobiomodulation replace melatonin?

It doesn't replace it, but it stimulates the body's natural production of melatonin and helps better synchronize the body's internal clock.

How long does it take to feel the effects?

Some people sleep better after 2 or 3 sessions. However, a lasting effect is often seen after 2 to 3 weeks.

Can it be used for chronic insomnia?

Yes, but preferably under a doctor's supervision. PBM can be a useful supplement to a comprehensive treatment plan (sleep, stress, lifestyle).

Scientific sources

• Schiffer F, Johnston AL, Ravichandran C, et al. (2009). Psychological benefits 2 and 4 weeks after a single treatment with near-infrared light to the forehead: a pilot study of 10 patients with major depression and anxiety. Behav Brain Funct. PubMed · DOI
• Saltmarche AE, Naeser MA, Ho KF, Hamblin MR, Lim L (2017). Significant Improvement in Cognition in Patients with Mild to Moderately Severe Dementia Treated with Transcranial and Intranasal Photobiomodulation. Photomed Laser Surg. PubMed · DOI
• de Freitas LF, Hamblin MR (2016). Proposed Mechanisms of Photobiomodulation or Low-Level Light Therapy. IEEE Journal of Selected Topics in Quantum Electronics. PubMed · DOI

See also