🚨🚨Red light therapy (RLT) is gaining traction in the wellness world, and for good reason! It is one of the wellness tools I am asked about the most!
From boosting skin health to enhancing energy levels, this therapy harnesses the power of specific light wavelengths to support cellular function. But what does the science say, and how can it fit into a healthy lifestyle? Let’s dive into the details!
How Red Light Therapy Works
At its core, red light therapy uses low-level wavelengths of red and near-infrared (NIR) light to penetrate the skin and reach the cells. The key player in this process is the mitochondria—often called the "powerhouse" of the cell—because it generates energy in the form of adenosine triphosphate (ATP).
When red and near-infrared light reach the mitochondria, they help stimulate ATP production, which fuels cellular repair and regeneration. This boost in energy allows cells to function more efficiently, reduce inflammation, and promote healing.
What Can Red Light Therapy Help With?
Studies suggest that RLT offers a wide range of health benefits, including:
Skin Health: Red light therapy stimulates collagen production, reducing fine lines, wrinkles, and acne scars. It can also improve conditions like eczema and psoriasis by reducing inflammation. (I use mine for fighting fine lines occasionally, would love to do more.)
Muscle Recovery & Pain Relief: Athletes and physical therapy patients often use RLT to speed up muscle recovery, reduce soreness, and support joint health. (This is what we have used ours for the most.)
Wound Healing: Research shows that red light therapy can accelerate tissue repair and wound healing, making it beneficial after surgery or injury.
Brain Health & Mood: Emerging studies suggest that RLT can improve cognitive function and even support mental health by reducing symptoms of depression and anxiety. (Especially great in the dark days of winter when you're not getting as much sunlight.)
Hormonal Balance: Some evidence indicates that RLT may support thyroid health, particularly for people with hypothyroidism.
Red Light Therapy and Circadian Rhythm
Another major benefit of red light therapy is its role in regulating the circadian rhythm—our body’s internal clock that controls sleep-wake cycles. Modern lifestyles often expose us to excessive blue light (from screens and artificial lighting), which can disrupt melatonin production and negatively impact sleep.
Red light, on the other hand, mimics the natural wavelengths of sunrise and sunset, helping signal to the body that it’s time to wind down in the evening. Using red light therapy before bed can promote relaxation and deeper sleep by supporting melatonin production and reducing cortisol levels.
I have purchased a red light bedside lamp, blue light blocking glasses and an amber book light to help reduce my blue light exposure, especially in the early mornings and the evenings.
Is Red Light Therapy Safe? Yes!
One of the best things about RLT is its safety profile. Unlike UV rays from the sun or tanning beds, red light therapy does not damage skin cells or increase the risk of cancer. Since it operates at a low intensity, there’s no risk of burns or tissue damage.
It’s safe for all ages and skin types, making it an excellent addition to any wellness routine. However, as with any therapy, it’s always best to consult a healthcare professional if you have specific medical concerns.
How to Incorporate Red Light Therapy into Your Routine 🧭
Adding red light therapy to your wellness practice is easy! You can:
Use a red light therapy box or panel at home for 10–20 minutes per session. My box has a 12 minute self timer, at which point it turns off automatically.
Try red light bulbs in the evening to reduce blue light exposure. You can put these in the lamps you already have.
Not ready to buy your own? Visit a spa or wellness center that offers red light therapy treatments.
Whether you're looking to enhance recovery, improve sleep, or boost skin health, red light therapy is a powerful and science-backed tool worth exploring! 🚨🚨
Specific Devices and Brands I Have Used and Can Recommend
Lumebox makes one product. (First picture.) A high-quality, travel size red light therapy box. It comes with a few settings including near infrared and infrared red light. It has a long lasting battery. It can easily be charged and the size is good for travel. There is an optional stand that you can get for it if you prefer. The reason I bought their travel size box is because they run very good periodic sales. Watch my socials (especially IG stories) for notices on sales.
The amber book light and bedside lamp pictured above are made by Mito. Mito makes a travel size and bigger red light therapy panels and other products as well, I just don't have them. I would love to have a big, full body panel some day!
Reach out if you have any other questions about red light therapy!
Wishing you abundant health,
Melisha
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