A Targeted Approach to Sleep Disorders (insomnia)

What Is Photobiomodulation (PBM)?

Photobiomodulation (PBM) uses specific wavelengths of light—typically red light (660 nm) and near-infrared light (850 nm)—to support biological healing, energy production, and nervous system regulation. This light penetrates tissue, stimulates mitochondrial activity, enhances ATP production, and helps regulate circadian and hormonal rhythms crucial for quality sleep.

Why PBM Helps with Sleep

1. Supports Brain Detox and the Glymphatic System

Sleep is essential for brain cleansing. PBM at 660–850 nm wavelengths can stimulate the glymphatic system, improving clearance of waste like beta-amyloid and metabolic by-products, leading to improved brain recovery and deeper sleep.

• Research:A 2022 study confirmed that transcranial near-infrared light significantly increased the movement of cerebrospinal fluid through the brain, improving waste clearance mechanisms (PMC9727457).

2. Regulates Melatonin and Circadian Rhythm

PBM does not suppress melatonin like blue light; instead, it stimulates cellular metabolism and can help realign your circadian rhythm when used at the right time (especially in the late afternoon or evening).

• Study:Red light therapy (75 lux) before bedtime improved sleep quality and alertness. Participants with insomnia showed complex emotional responses, but overall sleep initiation was improved (PMC10484593).

3. Reduces Anxiety and Cortisol

Poor sleep often links with elevated cortisol and anxiety. PBM has been shown to modulate stress responses, reduce inflammation, and help balance the autonomic nervous system—all essential for falling and staying asleep.

How to Use PBM for Sleep

✓ Recommended Wavelengths

• 660 nm (Red light): Acts on skin and superficial tissues, helps calm the nervous system, and supports melatonin production.

• 850 nm (Near-infrared light): Penetrates deeper into tissues and the brain, supporting mitochondrial health, glymphatic flow, and neurological balance.

Use both wavelengths simultaneously, ideally at 50%-100% RED / 50%-100% NIR for best synergistic results.

✓ Timing

• Use in the evening, 1–2 hours before bedtime.

✓ Duration

• 10 to 20 minutes per session is optimal.

• You can increase the duration gradually as your body adapts.

✓ Pulse Setting

• Use 0–10 Hz pulse range for sleep support:

  • 0 Hz (continuous) = deep relaxation and healing.

  • 10 Hz = associated with alpha brain waves, helpful for sleep onset and calm focus.

Avoid high-frequency pulsing (15–20 Hz), which is more stimulating.

✓ Targeted Areas to Apply Light

Area	Why It's Targeted
Forehead / Skull (Frontal Lobe)	Helps activate glymphatic drainage, calms brain activity. Use with NIR.
Chest (Sternum / Heart)	Parasympathetic activation, lowers stress & HR.
Neck / Vagus Nerve	Stimulates the vagus nerve, regulates relaxation.
Lower Back / Spine	Helps modulate nervous system and melatonin indirectly.

For facial application (e.g., forehead), use low irradiance and avoid eye exposure. You can close your eyes or wear goggles.

✓ Suggested Devices

1. Alpinglow Summit Lite300 – Ideal for targeted treatment like head, chest, or neck.

2. Alpinglow Summit Expert1500 – Larger area exposure, powerful and efficient.

3. Alpinglow Summit Mat – Excellent for lying down in a relaxed setting before bed, targets spine, neck, and vagus nerve areas.

All these devices support 660 nm + 850 nm, with adjustable light intensity settings.

Real-Life Testimonials

“After 15 minutes of red light on my chest and forehead I usually fall asleep faster and wake up less during the night. I do not need my melatonin suplements anymore” – J.P.

“I started using alpinglow red light for recovery from my injury and i observed i started to sleep better. I did not even know it can help to improve sleep so it was a nice surprise.” – A.C.

“I recommend using PBM on the chest and vagus nerve 1 hour before bed with a pulsing mode around 5 Hz. The relaxation effect is almost instant.” – J.S.

Summary

Photobiomodulation using 660 nm and 850 nm wavelengths is a safe, non-invasive method to support better sleep through neurological, mitochondrial, and hormonal mechanisms. With targeted use, correct pulsing, and devices like those offered by Alpinglow, users can expect meaningful improvements in sleep latency, quality, and mental clarity. Better sleep means more energy, faster recovery and improves overall well-being.

References

1. Semyachkina-Glushkovskaya O. et al. (2022). Photobiomodulation of the brain clears waste and improves sleep quality in rats. PMC9727457

2. Tsai SS et al. (2023). Effects of Red Light Therapy on Sleep and Alertness in Adults With and Without Insomnia. PMC10484593

3. van Maanen A. et al. (2016). The effects of light therapy on sleep problems: A meta-analysis. PubMed ID: 26606319

4. Hamblin MR. (2016). Mechanisms of photobiomodulation. Journal of Biophotonics

5. Real-world feedback from PBM users: Reddit: r/redlighttherapy