What I Think About Red Light Therapy (And Why It’s Changing)

I first wrote about Red light therapy More than a decade ago, long before it became popular on social media. At the time, I was immersed in my healing journey with Hashimoto’s disease, trying to understand why my body felt so drained and what I could do to support it at the root level.

Red light therapy was one of the tools I used during that season. While I still think it can be incredibly useful, my perspective has changed. I no longer consider it primarily a “device-based therapy.” Instead, I see the red light as part of a much larger conversation about… Light and mitochondria. Especially how disconnected many of us are from the natural light environment our bodies were designed for.

Although red light devices are still a powerful tool, there is an easier and simpler solution to get the benefits.

What Red Light Therapy Actually Is (No Pretense)

Red light therapy, also called photobiomodulation, refers to using specific wavelengths of red and near-infrared light to influence how our cells function. The cellular function part is important, because it’s not just about giving your skin a red glow. It’s about how light interacts with our biology on a fundamental level.

The most common wavelengths are divided into two ranges:

• 620-700 nm (visible red light)
• 700-1100 nm (near infrared)

These bands are important because they penetrate tissues differently and interact with the body in different ways. To understand why this is important, we need to focus on mitochondria.

Mitochondrial connection

When I was recovering from Hashimoto’s disease, I became fascinated with mitochondria. We often hear them described as the powerhouses of the hive, but this classification barely scratches the surface. I’ve come to think of them as mini solar power plants. They are constantly responding to environmental inputs, including light.

Inside the mitochondria is an enzyme called cytochrome c oxidase (CcO). It plays a key role in the electron transport chain, the final step in the production of ATP, the cell’s usable energy currency. when ATP production Weak, we feel it in fatigue, slow recovery, poor ability to tolerate stress, all subtle signs that the body is struggling.

Nitric oxide, which is beneficial in the right places (such as supporting blood vessel dilation), can sometimes bind to CcO and slow energy production. In this context, it works almost like a brake. CcO absorbs red and near-infrared light. When this happens, light can displace nitric oxide in a process called photodissociation. Once nitric oxide is released, electron flow improves, mitochondrial membrane potential increases, and ATP production rises.

In simpler terms, a cell battery is charged more efficiently.

When I first understood this mechanism, I realized why light exposure could have such far-reaching effects. During the healing process, supporting mitochondrial function was a priority, and red light became one of the many ways I dealt with that.

Fix subsurface signals

Boosting ATP is just one part of the story. Red light also triggers secondary signaling pathways that affect inflammation, repair, and cellular resilience. There is often a brief increase in reactive oxygen species (ROS). While we often think of ROS as harmful, in this controlled context they act as a signal rather than harm. They can activate antioxidant pathways and help regulate the body’s internal cleaning systems.

Red light also affects calcium signaling within cells. Small shifts in calcium within our cells act as a communication system. They tell the nucleus to coordinate protein production, tissue repair, and reduce inflammation.

This is one of the reasons I’ve recently been focusing on sending my body Safety signs. When our body feels safe, it can repair and regenerate. Light, especially at the right wavelengths, can be one of those safety signals.

Not all red light is the same

One thing I’ve learned over years of research and testing is that wavelength matters. a lot.

Visible red light in the 620-670 nm range tends to be absorbed more superficially. That’s why it’s often used for skin health, such as fine lines and superficial wounds, and to promote collagen production. These wavelengths only go a few millimeters to about a centimeter into the body. When I started using the Red Light Palette I noticed that my skin became firmer Old C-section scar Healing was better.

Near infrared rays, especially in the 800-850 nm range, penetrate deeper. This makes it a better choice for muscles, tendons, joints, and even peripheral nerves. Around 810-830 nm is often considered the sweet spot because it interacts well with CcO while still reaching deeper tissues.

During my Hashimoto’s recovery, I tried both ranges. It used red light to support the skin and surface level and near infrared light on deeper tissues, including the thyroid area. I rotated the sessions and paid close attention to how I felt, because these influences are hormonal. A little sense can be helpful, but more is not necessarily better.

This experience taught me something important: red light works best when used thoughtfully and in context.

What the Research Says (And Where It’s Still Growing)

There are some great studies supporting red light therapy for musculoskeletal pain and recovery, especially in athletes. Some studies show improvements in inflammatory markers and pain scores (with the appropriate wavelengths and doses).

There is also emerging research in Oral health And mucosal healing, which I find particularly interesting. Seeing dentistry adopt red light protocols reinforces that this is not just a health trend. It is taken seriously in clinical settings.

At the same time, it is not a cure-all. Results depend greatly on wavelength, dose, distance, timing and consistency. In my experience, disappointment often comes from using the wrong standards or expecting them to replace basic habits. Red light is an aid to health, not a substitute for the basics.

Here comes the sun

As I’ve written and broadcast more about circadian biology, I’ve become increasingly convinced that our overall light environment may be more important than any single treatment.

Sunrise and sunset are uniquely rich in red and near-infrared light. During these times, sunlight travels through more of the atmosphere. This filters out a large portion of the ultraviolet spectrum and shifts the composition of light toward red and near-infrared wavelengths. This means that we can access these useful wavelengths every day for free.

My morning routine It now always includes going out within an hour of sunrise. It has become one of my non-negotiables. I do this without glasses, contact lenses or sunglasses and not through a window, because the glass filters out parts of the light spectrum. I don’t stare directly into the sun, but allow ambient light to reach my eyes.

I often pair this with hydration, gentle movement, or just standing barefoot on the grass. Over time, I’ve noticed that by prioritizing morning light, my sleep is better, my energy feels more stable, and my ability to tolerate stress is better.

Sunsets have also become a meaningful daily ritual. Spending 10 to 20 minutes outside before dusk helps encourage our bodies to wind down for the evening. Next, I dim the interior lights (they are on a timer) and avoid bright overhead lighting as much as possible. This shift in prioritizing natural light at the end of the day has had a greater overall impact than any device alone.

When devices are still useful

However, I did not get rid of my red light devices. In fact, I’ve already added to my collection! I view these red light devices as a complement to what I already do. If you are looking for a red light device I advise you to pay attention to:

• Wavelength
• Radiation (intensity at surface)
• Total energy dose
• Distance from the body
• Session duration

The most effective sessions are relatively short, often five to fifteen minutes. For skin support, studies typically use 630-660 nm several times a week. For joint and muscle recovery, 800-850 nm is typical, and is often used several times a week for a few weeks before gradually tapering off.

My favorite red light therapy device

During the healing phase, I used the devices frequently and rotated them strategically. Now, I use them as needed, for muscle pain, targeted recovery, or occasional skin support. However, it is never a substitute for spending time outdoors. I also started using this Red light toothbrush For better oral health.

Here’s what I personally tried and recommend:

Safety, context and listening to your body

Researchers have looked at red and near-infrared light for eye health, but I’m cautious about high-intensity exposure directly to the eyes. I don’t stare directly at the red light panels, but I keep my eyes open while facing to the side. I’m also interested in heat at near-infrared wavelengths.

As always, any woman who is pregnant, undergoing cancer care, using photosensitivity medications, or managing a complex medical condition should work with a medical practitioner who understands her condition.

One of the biggest lessons learned from my own journey is that vibrant individuality matters. What supported me during my Hashimoto’s recovery may need to be adapted for someone else.

Final thoughts: Start with the sun

After more than a decade of writing about red light therapy, testing devices, and using them personally, my approach is simpler than it used to be. Try starting with sunrise and then adding sunset. Exposure to natural light can be a daily habit before applying anything else.

Red light therapy is not a trick, and it is not magic. The mechanisms are real, and the research is promising. But it works best with light cues from the sun and basic changes (such as drinking enough water).

For me, the red light was a supportive piece Hashimoto’s recovery. I still continue to use red light devices as a supplement, but I get them mainly from exposure to sunrise and sunset. The more I pursued wellness, the more I discovered that it’s not about fancy gadgets, but about aligning our bodies with natural rhythms.

Have you ever tried red light therapy before? I’d love to hear about it in the comments!