Struggling to fall asleep at night? We may have a hack or two up our sleeve! American biohacker Dave Aspray recently went on The Iced Coffee Hour Podcast and shared a couple of easy hacks to drastically improve the quality of your sleep. "If you want better sleep, buy some cheap red light LED bulbs. Take another 20 dollars and buy blackout curtains, and you will find your entire life changes," he told the host. Sharing the logic behind his hacks, Asprey said: "In all of history, there's never been bright white lights in the middle of the night. We had a full moon, and we had a fire. So when you turn on those bright lights, the timing system in your body goes, this must be daytime. This leads to hormonal changes and may even result in anxiety and depression." Curious about his claims, we reached out to health experts to find out whether they are true. Dr Yatin Sagvekar, Consultant, Neurology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, agreed with the social media post, stating that incorporating red light bulbs and blackout curtains is an effective way to improve sleep quality, as they align with the body’s natural sleep-wake cycle (circadian rhythm). Red light bulbs "In the evening, exposure to bright or blue light from phones, TVs, or standard bulbs suppresses the production of sleep-inducing hormone melatonin. Conversely, red light has a longer wavelength and a minimal effect on melatonin production. Using red light bulbs in the bedroom during nighttime helps the brain recognise it is time to rest, assisting the individual in falling and staying asleep," he shared. Dr Sunil Kumar K, Lead Consultant - Interventional Pulmonology, Aster CMI Hospital, Bangalore, agreed, noting that using red light in the bedroom creates a calmer, sleep-friendly environment, which can make it easier to relax and drift off at night. Blackout curtains In contrast, blackout curtains provide the added benefit of blocking external light sources such as streetlights, car headlights, or early morning sunlight, said Dr Sagvekar, adding that the mere presence of darkness makes the brain release melatonin and, coupled with the cadence of the body’s movements, helps induce a deep sleep. "Light entering the bedroom can interrupt sleep, reduce deep sleep, and make waking up in the morning feel harder. By keeping the room dark, blackout curtains help the body maintain a consistent circadian rhythm, which improves sleep duration and quality," added Dr Kumar. Together, the red light bulbs and blackout curtains create a sleep-friendly environment: dim, warm, and dark, to promote relaxation and reduce the frequency of awakenings during the night. "Numerous studies endorse the improvement of sleep quality and duration due to the use of light optimally prior to and during sleep, which results in a positive impact on mood, focus, and overall health," added Dr Sagvekar. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
