Likely you've heard the phrase, "Red sky at night, shepherd's delight." Well, now we're turning it on its head to say that Red LIGHT at night, is even more than a shepherd's delight. Maybe not as catchy but stay with us...

For much of human history, people lived in close relationship with the natural rhythms of the world. Shepherds, farmers, and those who lived by the land paid close attention to the sky. Not just for weather, but for timing, and for keeping themselves warm and dry. As daylight faded and the sky softened into warm reds and deepening darkness, the body understood that the day was complete.

If there was light that continued on after sunset, it was the campfire or lit candles. What type of light are those? Definitely not blue.

However, today we live in a very different environment, yet our bodies biologically follow the same cues.

Thanks to electricity and modern technology, we have access to light long after sunset - light that goes far beyond the soft glow of a campfire. While this has brought convenience and productivity, it has also quietly disrupted one of our most essential biological rhythms.

Your Body is Timed by Light

The human nervous system is deeply influenced by light. Deep within the brain sits a small but powerful group of cells often described as the body's master clock. This centre helps coordinate the timing of our hormones, energy levels, digestion, and sleep-wake rhythm.

Even without external cues, this internal clock continues to keep time. Your body still knows when it's meant to rest. However, light plays a key role in fine-tuning and reinforcing these signals.

Every cell in the body also carries its own internal timing mechanism - tiny clocks that respond to environmental cues, especially light. When the light around us changes, these cellular clocks adjust, helping the entire system stay in sync.

When those cues are confusing, the system becomes confused too.

The Evening Shift Inside the Body

As the day progresses, several important processes naturally build toward sleep.

One of these is sleep pressure. Through the day, a substance called adenosine accumulates in the brain. By evening, rising adenosine levels create the familiar feeling of heaviness and fatigue - the body's way of saying it's time to rest.

At the same time, the body begins a hormonal shift:

• Cortisol and adrenaline are designed to taper off
• The nervous system moves out of alert mode
• Melatonin begins to rise to support sleep and repair
• Serotonin levels gradually decrease as the brain prepares for rest

This is how your body is beautifully designed, and it works perfectly, when the environment supports it.

How Modern Light Disrupts This Rhythm

Most modern lighting emits high levels of blue-toned light. This type of light strongly stimulates the brain and nervous system, signalling alertness and activity.

When blue light is present in the evening:

• Melatonin release is delayed
• Cortisol and adrenaline may remain elevated
• Sleep pressure is overridden by stimulation
• The nervous system stays "on" even when the body is tired

This can lead to bedtime resistance in children, second winds at night, difficulty falling asleep, or waking up feeling exhausted.

Why Red Light Supports the Body's Natural Intelligence

Red light sits at the opposite end of the light spectrum to blue light. It is far less stimulating to the nervous system and does not interfere with the body's internal clocks in the same way.

Using red light in the evening helps:

• Reinforce the body's natural timing signals
• Support the master clock and cellular rhythms
• Allow melatonin to rise naturally
• Reduce unnecessary activation of the stress response

Rather than forcing the body to shut down, red light simply removes mixed messages.

A Nervous System-Led Approach to Sleep

There's many things to address when sleep is evading you each night, but aiming to get off electronic devices and avoid blue light at night is one that can be a game-changer.

Bright light keeps the nervous system alert.

Red light signals time for bed.

This can be especially supportive for:

• Children who become more energetic as bedtime approaches
• Sensitive or highly perceptive nervous systems
• Adults living with chronic stress or burnout
• Families seeking calmer evenings

Often, sleep improves when we make it a priority, knowing how important it is for our health.

Bringing Red Light into Your Evenings

You don't need to remove light altogether at night.

Small, intentional shifts can make a meaningful difference:

• Turn off overhead LED lights
• Turn on warm tone lamps
• Use amber motion lights in the hallway
• Use red light bulbs in bedrooms and bathrooms at night
• Choose red light book lights for children
• Change your laptop and phone to a warm red light setting
• Allow your home to gently descend into a warm soft glow

Think of red light as a modern version of firelight - it should feel warm, grounding, calming, and soothing to the nervous system.

Importance of Rest

Your body already knows how to sleep. It carries ancient timing, cellular intelligence, and built-in rhythms that need support. Using red lights at night is a simple way to work with your biology instead of against it.

Red light at night is more than just a shepherd's delight. It's a simple, accessible way to work with your biology instead of against it.

When sleep is supported, the nervous system regulates, hormones rebalance, and the body can heal and restore.

If sleep has been feeling difficult - for you or your child - you don't have to figure it out alone.

Book an appointment with Dr John Sutherland to explore what your body needs in order to truly rest.