I started writing about red light therapy more than a decade ago, long before it became a social media trend. At the time, I was deep in my healing journey with Hashimoto’s, trying to understand why my body felt so depleted and what I could do to support it at the root level.
Red light therapy was one of the tools I used at that time of year. And while I still believe it can be incredibly useful, my opinion 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 many of us have been cut off from the natural light our bodies were created for.
Although red light devices are still a powerful tool, there is a simple and easy solution to get the benefits.
What Red Light Therapy Really Is (Besides the Overwhelm)
Red light therapy, also called photobiomodulation, refers to the use of certain wavelengths of red and near infrared light to influence the way our cells work. The cellular function part is important, because this is not just shining a red light on your skin. It’s about how light interacts with our biology at a very basic level.
The most commonly discussed wavelengths fall into two categories:
- 620-700 nanometers (visible red light)
- 700–1100 nanometers (near infrared light)
These strains are important because they penetrate tissues differently and interact with the body in different ways. To understand why that is important, we need to zoom in on the mitochondria.
Mitochondria connection
When I was recovering from Hashimoto’s, I was fascinated by mitochondria. We often hear them described as cell powerhouses, but that label doesn’t scratch the surface. I come to think of them as little solar energy plants. They always respond to environmental inputs, including light.
Inside the mitochondria is an enzyme called cytochrome c oxidase (CcO). It plays an important role in the electron transport chain, which is the final step in the production of ATP, the usable energy currency of the cell. When ATP production is impaired, we experience fatigue, slow healing, poor stress tolerance, and all the subtle signs that the body is struggling.
Nitric oxide, which is beneficial in the right areas (such as supporting vasodilation), can sometimes bind to CcO and reduce energy production. In that context, it works almost like a brake. Red and near-infrared light is absorbed by CcO. When this happens, light can remove the nitric oxide through a process called photodissociation. Once nitric oxide is released, electron flow improves, mitochondrial membrane potential increases, and ATP production increases.
In simple terms, the cell battery charges very well.
When I first understood this process, it clicked for me why bright light can have such far-reaching effects. During my healing process, supporting mitochondrial function was a priority, and red light was one of the few ways I could reach it.
Fix Signals Under the Surface
ATP development is only one part of the story. Red light also triggers secondary signaling pathways that influence inflammation, repair, and cellular resilience. 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 a signal rather than damage. 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 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 why lately I have been focusing on sending my body’s safety signals. When our body feels safe it can repair and regenerate. Light, especially at the right frequencies can be one of those safety signals.
Not All Red Light is the Same
One thing I’ve learned over the years of research and testing is that wavelength matters. There is a lot.
Visible red light in the range of 620–670 nm is usually least absorbed. That is why it is often used for skin health, such as fine lines, external wounds, and to improve collagen production. These waves only travel a few millimeters to about a centimeter in the body. When I started using the red light panel I noticed my skin was firmer and my old C scar was healing better.
Near-infrared light, especially in the 800–850 nm range, penetrates deeper. This makes it a better choice for muscles, tendons, joints, and peripheral nerves. Around 810-830 nm is often considered the sweet spot because it interacts well with CcO while reaching deeper tissues.
During my Hashimoto’s recovery, I tried both of these categories. I used red light to support the skin and high level and near infrared light over the deeper tissues, including my thyroid area. I cycled several times and paid close attention to how I felt, because these effects are hormetic. Less can be helpful, but more is not necessarily better.
This experience taught me something important: the red light works best when used thoughtfully and in context.
What Research Means (And Where It’s Still Growing)
There are some good studies supporting red light therapy for musculoskeletal pain and recovery, especially in athletes. Some studies show improvement in inflammation symptoms and pain scores (with appropriate duration and doses).
There is also emerging research into oral health and mucosal healing, which I find very interesting. Seeing a dentist using red light protocols confirms that this is not just a medical practice. It is taken seriously in clinical settings.
At the same time, it is not a cure-all. The results are highly dependent on wavelength, volume, distance, time, and consistency. In my experience, disappointment often comes from using the wrong parameters or expecting it to replace basic habits. The red light is a supplement to health, not a substitute for the basics.
Here comes the Sun
As I have written and published more about circadian biology, I have become more and more convinced that our overall light environment may be more important than a single treatment.
Sunrises and sunsets are rich in contrast with red and near-infrared light. During these times, sunlight travels through most of the atmosphere. This filters out most of the ultraviolet spectrum and shifts the light towards red and near-infrared wavelengths. This means we can access these beneficial wavelengths every day, for free.
My morning routine now almost always involves going outside within an hour of sunrise. It has become a non-negotiable. I do this without glasses, contacts, or glasses and not through a window, as glass filters out parts of the light spectrum. I don’t look directly at the sun, but I let the ambient light reach my eyes.
I often pair this with running water, gentle movement, or simply standing barefoot on the grass. Over time, I’ve noticed that by prioritizing morning light, my sleep improves, my energy feels more stable, and my stress resistance improves.
Sunset has also become a meaningful daily ritual. Spending 10 to 20 minutes outside before dusk helps tell our bodies to shut up at night. After that, I dim the lights in the house (on a timer) and avoid bright overhead light as much as possible. This shift in prioritizing natural light in bookcases of the day has had a greater impact than any single device.
Where Devices Can Be Helpful
Having said that, I didn’t throw out my red lights. In fact, I really added it to my collection! I look at these red light machines as a supplement to what I already do. If you are looking for a red light device I recommend that you pay attention to:
- Wave length
- Irradiance (surface intensity)
- The total energy of the energy
- Distance from the body
- Session length
Most successful sessions are short, usually five to fifteen minutes. For skin support, subjects tend to use 630-660 nm several times a week. For joint and muscle recovery, 800–850 nm is standard, usually used several times a week for a few weeks before going down.
My Favorite Redhead Treatment Devices
During my healing phase, I used the devices frequently and rode them with tricks. Now, I use them as needed, for muscle pain, targeted recovery, or occasional skin support. However, they never replace time outside. I have also started using this light toothbrush for better oral health.
Here are the ones I personally tried and recommend:
Safety, Context, and Listening to Your Body
Researchers are looking at red and near-infrared light for eye health, but I’m cautious about too much direct exposure to the eyes. I don’t stare directly at the red light panels, but I keep my eyes open while looking sideways. I also pay attention to heat with higher wavelengths near infrared.
As always, anyone who is pregnant, receiving cancer care, using photosensitizing medications, or managing a complex medical condition should work with a doctor who understands their situation.
One of the biggest lessons from my journey is that the bio-individual is important. What supported me during Hashimoto’s recovery may need to be adapted to someone else.
Final Thoughts: Start with the Sun
After more than a decade of writing about red light therapy, testing devices, and using it myself, my method is simpler than ever. Try starting with sunrise and then add sunset. Exposure to natural light can be a daily routine before layering on anything else.
Red light therapy is not an illusion, nor is it magic. The methods are valid, and the research is promising. But it works best with exposure to sunlight and basic changes (like drinking enough water.)
For me, the red light was one supportive part of my Hashimoto’s recovery. I still use red lights as a supplement, but mostly I get it from sunrise and sunset exposure. The more I pursue wellness, the more I discover that it’s not about high-end equipment, but about making our bodies match the rhythm of nature.
Have you tried red light therapy before? I’d love to hear about it in the comments!
