<\/p>\n
I first wrote about red light therapy<\/a> more than a decade ago, long before it became trendy on social media. At the time, I was deep in my own healing journey with Hashimoto\u2019s, trying to understand why my body felt so depleted and what I could do to support it at the root level. <\/p>\n Red light therapy was one of the tools I used during that season. And while I still believe it can be incredibly helpful, my perspective has shifted. I no longer see it primarily as a \u201cdevice-based therapy.\u201d Instead, I see red light as part of a much bigger conversation about light and mitochondria<\/a>. Especially how disconnected many of us have become from the natural light environment our bodies were designed for.<\/p>\n While red light devices are still a powerful tool, there\u2019s an even easier and simpler solution to get the benefits.\u00a0<\/p>\n Red light therapy, also called photobiomodulation, refers to using specific wavelengths of red and near-infrared light to influence how our cells work. The cellular function part is important, because this isn\u2019t just about shining a red glow on your skin. It\u2019s about how light interacts with our biology at the most foundational level.<\/p>\n The most commonly discussed wavelengths fall into two ranges:<\/p>\n These ranges matter because they penetrate tissues differently and interact with the body in distinct ways. To understand why that\u2019s important, we need to zoom into mitochondria.<\/p>\n When I was recovering from Hashimoto\u2019s, I became fascinated by mitochondria. We often hear them described as the powerhouses of the cell, but that label barely scratches the surface. I\u2019ve come to think of them as tiny solar power plants. They\u2019re constantly responding to environmental inputs, including light.<\/p>\n Inside the mitochondria is an enzyme called cytochrome c oxidase (CcO). It plays a key role in the electron transport chain, which is the final step in producing ATP, the usable energy currency of the cell. When ATP production <\/a>is impaired, we feel it in fatigue, slower healing, poor stress resilience, and all the subtle signs that the body is struggling.<\/p>\n Nitric oxide, which is beneficial in the right places (like supporting blood vessel dilation), can sometimes bind to CcO and slow down energy production. In that context, it acts almost like a brake. Red and near-infrared light are absorbed by CcO. When this happens, the light can displace nitric oxide in a process called photodissociation. Once nitric oxide is freed, electron flow improves, mitochondrial membrane potential increases, and ATP production rises.<\/p>\n In simpler terms, the cell\u2019s battery charges more efficiently.<\/p>\n When I first understood this mechanism, it clicked for me why light exposure could have such far-reaching effects. During my healing process, supporting mitochondrial function was a priority, and red light became one of several ways I approached that.<\/p>\n The ATP boost is just one piece of the story. Red light also triggers secondary signaling pathways that influence inflammation, repair, and cellular resilience. There\u2019s 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 damage. They can activate antioxidant pathways and help regulate the body\u2019s internal cleanup systems.<\/p>\n Red light also influences calcium signaling inside cells. Small shifts in calcium inside our cells act as a communication system. They tell the nucleus to coordinate protein production, tissue repair, and reduce inflammation.<\/p>\n This is one reason why I\u2019ve lately been really focusing on sending my body safety signals<\/a>. When our body feels safe it can repair and regenerate. Light, especially in the right wavelengths can be one of those safety signals.\u00a0<\/p>\n One thing I\u2019ve learned over years of researching and testing is that wavelength matters. A lot.<\/p>\n Visible red light in the 620\u2013670 nm range tends to be absorbed more superficially. This is why it\u2019s often used for skin health, like fine lines, superficial wounds, and boosting collagen production. These wavelengths only go a few millimeters to about a centimeter into the body. When I started using a red light panel I noticed firmer skin and my old C-section scar<\/a> was healing better.\u00a0<\/p>\n Near-infrared light, especially in the 800\u2013850 nm range, penetrates deeper. This makes it a better choice for muscles, tendons, joints, and even peripheral nerves. Around 810\u2013830 nm is often considered the sweet spot because it interacts well with CcO while still reaching deeper tissues.<\/p>\n During my Hashimoto\u2019s recovery, I experimented with both ranges. I used red light for skin and surface-level support and near-infrared light over deeper tissues, including my thyroid area. I cycled sessions and paid close attention to how I felt, because these effects are hormetic. Meaning a little can be helpful, but more is not necessarily better.<\/p>\n This experience taught me something important: red light works best when used thoughtfully and in context.<\/p>\n There are some great studies that support red light therapy for musculoskeletal pain and recovery, especially in athletes. Some studies show improvements in inflammation markers and pain scores (with appropriate wavelengths and doses).<\/p>\n There\u2019s also emerging research in oral health <\/a>and mucosal healing, which I find especially interesting. Seeing dentistry adopt red light protocols reinforces that this isn\u2019t just a wellness trend. It\u2019s being taken seriously in clinical settings.<\/p>\n At the same time, it\u2019s not a cure-all. Results depend heavily on wavelength, dose, distance, timing, and consistency. In my experience, disappointment often comes from using the wrong parameters or expecting it to replace foundational habits. Red light is an adjunct to health, not a substitute for the basics.\u00a0<\/p>\n As I\u2019ve written and podcasted more about circadian biology, I\u2019ve become increasingly convinced that our overall light environment may be even more important than any single therapy.<\/p>\n 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 much of the ultraviolet spectrum and shifts the light composition toward red and near-infrared wavelengths. This means we can access these beneficial wavelengths daily, for free.<\/p>\n My morning routine <\/a>now almost always includes stepping outside within an hour of sunrise. It\u2019s become one of my non-negotiables. I do this without glasses, contacts, or sunglasses and not through a window, since glass filters parts of the light spectrum. I don\u2019t stare directly at the sun, but I allow the ambient light to reach my eyes.<\/p>\n I often pair this with hydration, gentle movement, or simply standing barefoot on the grass. Over time, I\u2019ve noticed that by prioritizing morning light, my sleep is better, my energy feels more stable, and my stress resilience is better.<\/p>\n Sunset has also become a meaningful daily ritual. Spending 10 to 20 minutes outside before dusk helps tell our bodies to wind down for the evening. Afterward, I dim indoor lights (they\u2019re on a timer) and avoid bright overhead lighting as much as possible.\u00a0This shift of prioritizing natural light at the bookends of the day has had a greater overall impact than any device alone.<\/p>\n That said, I have not thrown out my red light devices. In fact, I\u2019ve actually added to my collection! I consider these red light devices as a supplement to what I\u2019m already doing. If you\u2019re looking for a red light device I recommend paying attention to:<\/p>\n Most effective sessions are relatively short, often five to fifteen minutes. For skin support, studies commonly use 630\u2013660 nm several times per week. For joint and muscle recovery, 800\u2013850 nm is typical, often used multiple times weekly for a few weeks before tapering down.<\/p>\n During my healing phase, I used devices more frequently and cycled them strategically. Now, I use them as needed, for muscle soreness, targeted recovery, or occasional skin support. However, they\u2019re never a replacement for time outdoors. I\u2019ve also started using this red light toothbrush<\/a> for better oral health.\u00a0<\/p>\n Here are the ones that I\u2019ve personally tried and recommend:<\/p>\n Researchers have looked at red and near-infrared light for eye health, but I\u2019m cautious about high-intensity exposure directly into the eyes. I don\u2019t stare directly into the red light panels, but I do keep my eyes open while I\u2019m facing sideways. I also pay attention to heat with higher near-infrared wavelengths.<\/p>\n As always, anyone pregnant, undergoing cancer care, using photosensitizing medications, or managing a complex medical condition should work with a practitioner who understands their case.<\/p>\n One of the biggest lessons from my own journey is that bio-individuality matters. What supported me during Hashimoto\u2019s recovery may need to be adapted for someone else.<\/p>\n After more than a decade of writing about red light therapy, testing devices, and using it personally, my approach is simpler than it used to be. Try starting with sunrise then add sunset. Natural light exposure can be a daily habit before layering on anything else.<\/p>\n Red light therapy is not a hoax, and it\u2019s not magic. The mechanisms are real, and the research is promising. But it works best along with light signalling from the sun and foundational changes (like drinking enough water.)<\/p>\nWhat Red Light Therapy Actually Is (Without the Overwhelm)<\/h2>\n
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The Mitochondria Connection\u00a0<\/h2>\n
Repair Signals Beneath the Surface<\/strong><\/h2>\n
Not All Red Light Is the Same<\/strong><\/h2>\n
What the Research Says (And Where It\u2019s Still Growing)<\/strong><\/h2>\n
Here Comes the Sun<\/strong><\/h2>\n
When Devices Can Still Be Helpful<\/strong><\/h2>\n
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My Favorite Red Light Therapy Devices<\/h2>\n
Safety, Context, and Listening to Your Body<\/strong><\/h2>\n
Final Thoughts: Start With the Sun<\/strong><\/h2>\n