What I Think About Red Light Therapy (And Why It Has Changed)

I wrote about it first red light therapy more than ten years ago, long before social media became fashionable. At the time I was on my healing journey with Hashimoto’s and trying to figure out why my body was so worn out 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 useful, my perspective has changed. I no longer see it primarily as “device-based therapy.” Instead, I see the red light as part of a larger conversation light and mitochondria. Especially given how disconnected many of us are from the natural light environment that our bodies were designed for.

Although red light devices are still a powerful tool, there is an even easier and simpler solution to make a profit.

What exactly is red light therapy (without pressure)

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

The most common wavelengths are divided into two ranges:

• 620–700 nanometers (visible red light)
• 700–1100 nanometers (infrared light)

These ranges are important because they penetrate tissues differently and interact with the body in different ways. To understand why this is important, we need to take a closer look at mitochondria.

Mitochondrial connectivity

As I recovered from Hashimoto’s, I became interested in mitochondria. We often hear them described as cell powerhouses, but that designation barely scratches the surface. I thought of them as little solar power plants. They constantly respond to environmental inputs, including light.

Inside the mitochondria is an enzyme called cytochrome oxidase (CcO). It plays a key role in the electron transport chain, which is the final step in the production of ATP, the cell’s usable energy currency. Kai ATP production When it is devalued, we experience it in fatigue, slower recovery, stress resistance and all the subtle signs that the body is struggling.

Nitric oxide, which is useful in the right places (such as supporting dilation of blood vessels), can sometimes bind to CcO and slow down energy production. In this context, it acts almost like a brake. Red and near-infrared light is absorbed by CcO. When this happens, light can displace nitric oxide in a process called photodissociation. When nitric oxide is released, electron flow improves, mitochondrial membrane potential increases, and ATP production increases.

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

When I first learned about this mechanism, it clicked for me why exposure to light can have such a wide range of effects. During my treatment, supporting mitochondrial function was a priority, and red light became one of the few ways I turned to it.

Repair of underground signals

Increasing ATP is only part of the story. Red light also triggers secondary signaling pathways that affect inflammation, repair, and cell stability. There is often a brief increase in reactive oxygen species (ROS). Although we often think of ROS as harmful, in this controlled context they act as signals rather than harm. They can activate antioxidant pathways and help regulate the body’s internal cleansing systems.

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

This is one reason why I’ve really been focusing on sending my body lately safety signals. When our body feels safe, it can recover and recover. Light, especially at the right wavelengths, can be one of those safety signals.

Not all red lights are the same

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

Visible red light in the range of 620-670 nm is superficially absorbed. This is why it is often used for skin health, such as fine lines, superficial scars, and increased collagen production. These wavelengths only reach the body from a few millimeters to about a centimeter. When I started using the red light panel, I noticed a firmer and firmer skin old C-section injury He recovered better.

Near-infrared light, especially in the 800-850 nm range, penetrates 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 and still reaches deeper tissues.

During my Hashimoto’s recovery I experimented with both ranges. I used red light to support the skin and surface levels and near infrared light in the deeper tissues including the thyroid area. I cycled through the sessions and paid close attention to how I felt because these effects are hormonal. This means that a little can be useful, but more is not better.

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

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

There are some excellent studies that support red light therapy for muscle soreness and recovery, especially in athletes. Some studies show improvements in inflammation markers and pain scores (with appropriate wavelengths and doses).

Here, too, new research appears oral health and mucosal healing, which I find particularly interesting. Seeing dentistry adopt red light protocols confirms that this isn’t just a health trend. It is taken seriously in clinical settings.

At the same time, this is not a cure. Results depend on wavelength, dose, distance, time and consistency. In my experience, frustration often comes from using the wrong parameters or expecting to change fundamental habits. Red light is a health supplement, not a replacement for the basics.

Here comes the sun

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

Sunrise and sunset are rich in red and near-infrared rays. During these times, more sunlight passes through the atmosphere. This filters out most of the UV spectrum and shifts the light content to red and near-infrared wavelengths. This means that we can access these beneficial wavelengths for free every day.

My morning routine now almost always involves going out within an hour of sunrise. This turned out to be one of my most unusual interactions. I do this without glasses, contacts, or sunglasses, and not through a window because the glass filters out parts of the light spectrum. I don’t look directly at the sun, but I do let ambient light reach my eyes.

I often do 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 is more stable, and my stress tolerance is better.

Sunset has also become a meaningful daily ritual. Spending 10-20 minutes outside before evening helps our body to relax for the evening. After that, I’ll dim the indoor lights (they’re on a timer) and avoid bright overhead lighting as much as possible. This shift in prioritizing natural light has had a greater impact on daybooks than any other device.

When devices can still be useful

That said, I didn’t drop my red light devices. In fact, I actually added to my collection! I see these red light devices as a supplement to what I’m already doing. If you are looking for a red light device, I recommend that you pay attention to:

• Wave length
• Brightness (surface intensity)
• Total energy
• Distance from the body
• Duration of the session

Most effective sessions are relatively short, often five to fifteen minutes. To support the skin, researchers usually use 630-660 nm several times a week. For joint and muscle recovery, 800-850 nm is common, often used several times a week for several weeks before tapering off.

My favorite red light therapy devices

During the treatment phase, I used the devices more and rotated them strategically. Now, I use them as needed for muscle soreness, targeted recovery, or occasional skin support. However, they are never a substitute for time outdoors. I started doing this too red toothbrush for oral health.

Here are the ones I have 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 direct exposure to the eye. I don’t look directly at the red light panels, but I keep my eyes open when I do. I also focus on heat with higher infrared wavelengths.

As always, anyone who is pregnant, undergoing cancer treatment, using photosensitizing medications, or managing a complex medical condition should work with a professional who understands their condition.

One of the biggest lessons from my personal journey is that biology matters. What supported me during Hashimoto’s recovery may be adapted for someone else.

Final Thoughts: Start with the sun

After more than ten years of writing about red light therapy, testing devices, and personal use, my approach is simpler than it used to be. Try starting with the sunrise and then add the sunset. Exposure to natural light can be a daily habit before layering 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 a light signal from the sun and fundamental changes (like drinking enough water).

For me, the red light was a piece of my back Hashimoto’s recovery. I still continue to use red light fixtures as a supplement, but I get it mostly from sunrise and sunset. The more I strive for health, the more I understand that it is not about fancy devices, but about aligning our bodies with natural rhythms.

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