I first wrote about red light therapy over a decade ago, long before it became a social media trend. At the time, I was deep into my own healing journey with Hashimoto’s, trying to understand why my body was so depleted and what I could do to support it at the root level.
Red light therapy was one of the tools I used that season. And while I still believe it can be incredibly helpful, my perspective has changed. I no longer see it primarily as “device-based therapy.” Instead, I see red light as part of a much larger conversation about light and mitochondria. Especially how disconnected many of us are from the natural light environments our bodies are designed for.
Red light devices are still powerful tools, but there are much easier and simpler solutions that can reap the benefits.
What Red Light Therapy Really Is (No Pressure)
Red light therapy, also called photobiomodulation, involves using specific wavelengths of red light and near-infrared light to influence how cells work. Cellular function is important. This is because it doesn’t just give your skin a red glow. At the most basic level, it’s about how light interacts with our biology.
The most commonly discussed wavelengths fall into two ranges:
- 620~700 nanometers (visible light)
- 700~1100 nanometers (near infrared)
This range is important because they penetrate tissues differently and interact with the body in unique ways. To understand why this is important, we need to zoom in on mitochondria.
mitochondrial connection
When I was recovering from Hashimoto’s disease, I became fascinated with mitochondria. We often hear them described as the power plants of our cells. But that label barely scratches the surface. I came to think of them as little solar power plants. They continuously respond to environmental inputs, including light.
Inside mitochondria, there is an enzyme called cytochrome c oxidase (CcO). It plays a key role in the electron transport chain, the final step in producing ATP, the cell’s usable energy currency. When ATP production is impaired, you may notice fatigue, slower healing, less resilience to stress, and subtle signs that your body is struggling.
Nitric oxide, which is beneficial in the right places (such as supporting vasodilation), can sometimes bind to CcO and slow down energy production. In that context it almost acts like a brake. Red light and near-infrared light are absorbed by CcO. When this happens, light can displace nitric oxide in a process called photolysis. The liberation of nitric oxide improves electron flow, increases mitochondrial membrane potential, and increases ATP production.
Simply put, the cells charge the battery more efficiently.
When I first understood this mechanism, I began to understand why light exposure can have such far-reaching effects. Supporting mitochondrial function during the healing process was a priority, and red light became one of the many ways I approached that.
Signal Repair Beneath the Surface
The ATP boost is only part of the story. Red light also triggers secondary signaling pathways that affect inflammation, repair, and cellular elasticity. There is often a temporary increase in reactive oxygen species (ROS). We often think of ROS as harmful, but under controlled circumstances, ROS act as signals rather than damage. It can help activate antioxidant pathways and regulate the body’s internal purification system.
Red light also affects calcium signaling inside cells. Small changes in calcium inside cells serve as a communication system. They instruct the nucleus to coordinate protein production, tissue repair, and reduce inflammation.
This is one of the reasons why I have recently been focusing on sending out physical safety signals. Our bodies can recover and regenerate when we feel safe. Light, especially at the right wavelength, can be one of these safety signals.
Not all red lights are the same
One thing I’ve learned through years of research and testing is that wavelength matters. many.
Visible red light in the 620-670 nm range tends to be absorbed more superficially. This is why it is often used for skin health, such as reducing fine lines, superficial scars, and stimulating collagen production. These waves only travel a few millimeters to about a centimeter into the body. When I started using red light panels, I noticed my skin became firmer and my old C-section scars healed better.
In particular, near-infrared rays in the 800-850 nm range penetrate deeper. This makes it a better choice for muscles, tendons, joints, and even peripheral nerves. Approximately 810-830 nm is often considered the sweet spot because it interacts well with CcO while reaching deeper tissues.
I experimented with both ranges while Hashimoto was recovering. I used red light for skin and surface level support and near infrared for deeper tissues, including the thyroid area. I cycled through the sessions, paying close attention to how I felt. Because these effects are hormonal. A little bit of sense can help, but more isn’t necessarily better.
From this experience, I learned something important. The thing about red lights is that they work best when used judiciously and appropriately.
Research Results (and Still Growing)
There is excellent research supporting red light therapy for musculoskeletal pain and recovery, especially in athletes. Some studies have shown improvements in inflammatory markers and pain scores (when appropriate wavelength and dose are used).
There is also new research on oral health and mucosal healing, which I find particularly interesting. The adoption of red light protocols in dentistry further highlights the fact that this is not just a health trend. This is being taken seriously in clinical settings.
At the same time, it is not a panacea. Results vary greatly depending on wavelength, dose, distance, timing, and consistency. In my experience, we often end up disappointed by using the wrong parameters or expecting something to replace our default habits. Red light is an adjunct to health, not a replacement for the basics.
the sun is coming
As I write and podcast more about circadian biology, I become increasingly convinced that our overall light environment may be far more important than any single treatment.
Sunrises and sunsets are uniquely rich in red and near-infrared light. During this period, more sunlight passes through the atmosphere. This filters out most of the ultraviolet spectrum and shifts the composition of the light toward red and near-infrared wavelengths. This means that we have free access to these beneficial waves every day.
Now my morning routine almost always involves getting outside within an hour of sunrise. It has become one of the non-negotiables. I do this without glasses, contacts, or sunglasses, and not through a window, because glass filters out part of the light spectrum. I do not look directly at the sun, but allow ambient light to reach my eyes.
I often combine this with hydration, gentle movement, or simply standing barefoot on the grass. Over time, I’ve found that prioritizing morning sunlight helps me sleep better, have more stable energy, and become more resilient to stress.
Sunset has also become a meaningful daily ritual. Spending 10 to 20 minutes outside before the sun sets can help signal your body to wind down in the evening. Afterwards, dim indoor lights (on a timer) and avoid bright overhead lights as much as possible. This shift to prioritizing natural light at the bookends of the day has had a greater overall impact than any one device.
When Your Device Can Still Help
That said, I didn’t throw away the red light device. In fact, I’ve actually added it to my collection! I see this red light device as a complement to what I’m already doing. If you are looking for a red light device, we recommend paying attention to the following:
- wavelength
- Irradiance (intensity of surface)
- total amount of energy
- distance from body
- session duration
The most effective sessions are relatively short, usually 5 to 15 minutes. For skin support, studies typically use 630-660 nm several times a week. For joint and muscle recovery, 800-850nm is typical and is often used several times a week for several weeks before tapering off.
My Favorite Red Light Therapy Device
During the healing phase, the device was used more frequently and rotated strategically. Now I use it as needed for muscle pain, targeted recovery, or occasionally for skin support. However, it is no substitute for outdoor activities. I also started using this red light toothbrush for better oral health.
Here’s what I personally recommend after using it:
Safety, listening to the situation and your body
Researchers have looked at red and near-infrared light for eye health, but are cautious about direct high-intensity exposure to the eyes. I don’t look directly at the red light panel, but I keep my eyes open by looking to the side. We also pay attention to heat with high near-infrared wavelengths.
As always, anyone who is pregnant, undergoing cancer treatment, taking photosensitive medications, or managing a complex medical condition should work with a doctor who understands their case.
One of the biggest lessons from my journey is that biological individuality matters. What supported me during Hashimoto’s recovery may need to apply to others as well.
Final Thoughts: Start with the sun
After writing about red light therapy, testing devices, and using it personally for over a decade, my approach is simpler than it used to be. Start with the sunrise and then add the sunset. Exposure to natural light can become a daily habit before putting on any other clothing.
Red light therapy is neither a scam nor magic. The mechanism is real and the research is promising. However, it works best in conjunction with light signals from the sun and fundamental changes (such as drinking enough water).
For me, the red light was one of the factors that helped Hashimoto’s recovery. I still continue to use the red light device as a supplement, but I mainly get it through sunrise and sunset exposure. The more I pursue wellness, the more I realize that it’s not about fancy devices, but about tuning our bodies into their natural rhythms.
Have you experimented with red light therapy before? I’d love to hear about this in the comments!
