To wind down before bed, use red light. “The color signals that it’s night, which may encourage the body to produce melatonin,” says Dr. Michael Breus, an advisory board member for Sleep-Score Labs. Turn on a bulb like Lighting Science Good Night Sleep -Enhancing LED bulb (lsgc.com) at least 30 minutes before bed.
Red light can also improve your workout. Just one to five minutes of exposure to red and infrared light right before exercise boosted strength and prevented soreness, says Dr. Ernesto Leal-Junior, the head of the Laboratory of Phototherapy in Sports and Exercise at Nove de Julho University in Brazil. “Certain wavelengths of red and infrared light—660 to 905 nanometers— reach skeletal muscle tissue, stimulating the mitochondria to produce more ATP, a substance that cells use as fuel,” he says. Some gyms have red-light machines. Or you can invest in your own, like the Light-Stim for Pain (lightstim.com) or the Joovv Mini ( joovv.com).