I wrote it first Red light therapy Ten years ago, long before social media became trendy. At the time, I was deep in my own healing journey with Hashimoto’s to understand why my body was so weak and what I could do to support it at the root level.
One of the tools I used that season was red light therapy. 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 much larger conversation Light and mitochondria. Especially given how disconnected many of us are from the natural light environment our bodies are made of.
While red light devices are still a powerful tool, there is a simpler and simpler solution to reaping the benefits.
What is Red Light Therapy (Without Anxiety)
Red light therapy, also called photobiomodulation, refers to the use of certain wavelengths of red and infrared light to influence how our cells function. The cellular function part is important, because it’s not just about glowing red on your skin. It is how light interacts with our being on a very fundamental level.
The most common wavelengths are divided into two ranges:
- 620–700 nanometers (visible red light)
- 700-1100 nanometers (near-infrared light)
These regions 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 into the mitochondria.
Mitochondria connection
Mitochondria really fascinated me when I was recovering from Hashimoto’s. We often hear them described as cell powerhouses, but the label barely scratches the surface. I think of them as miniature solar generators. They are constantly responding to environmental inputs, including light.
Inside the mitochondria is an enzyme called cytochrome c oxidase (CCO). It plays a key role in the electron transport chain, which is the last step in the production of ATP, the cell’s currency. When ATP production We feel exhausted, tired, slow healing, poor stress tolerance, and all the subtle signs that the body is struggling.
Nitric oxide, which is useful in specific areas (such as supporting vasodilation), sometimes binds to CcO and slows down energy production. In that context, it acts like a brake. Red and near-infrared light in CCO. When this happens, the light breaks down the nitric oxide in a process called photodissociation. Once nitric oxide is released, electron flow improves, mitochondrial membrane potential increases, and ATP production increases.
Simply put, the cell battery is charged efficiently.
When I first understood this technique, it clicked with me why light exposure can have such a wide-ranging effect. In my healing process, supporting mitochondrial function was a priority, and red light became one of the many ways I approached that.
Fix underground signs
ATP boosting is only one part of the story. In addition, red light induces secondary signals that affect inflammation, repair and cellular recovery. There is usually 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 help activate antioxidant pathways and regulate the body’s internal cleansing systems.
Red light affects calcium signaling in cells. Small changes in calcium in our cells serve as a communication system. They tell the nucleus to reduce protein production, tissue repair and inflammation.
That’s one of the reasons I’ve been focusing on sending my body lately. Safety signs. When our bodies feel safe, they can repair and regenerate. Light, especially in the right wavelengths, can be one of those safety signals.
Not all red light is the same.
One thing I’ve learned through years of research and experimentation is that wavelength matters. a lot of.
Visible red light in the 620-670 nm range tends to absorb more upward. That’s why it’s often used for skin health, such as fine lines, superficial blemishes, and boosting collagen production. These wavelengths penetrate the body from a few millimeters to a centimeter. When I started using the red light panel, I noticed my skin tightened The old C-section scar It was a better cure.
Near-infrared light, especially in the 800-850 nm range, penetrates deep. This makes it a better choice for muscles, tendons, joints and even local nerves. The 810-830 nm area is often considered the sweet spot because it has good contact with CcO and reaches deeper tissues.
During my Hashimoto’s recovery, I experimented with both ranges. I used near-infrared light for skin and surface-level support and red light for deeper tissues, including my thyroid area. I cycled through the sessions and paid close attention to how I felt, because these effects are hormetic. A little meaning can be helpful, but more is not necessarily better.
This experience taught me one important thing: red light works when used thoughtfully and in context.
What the research says (and where it’s still growing)
There are some excellent studies supporting red light therapy for musculoskeletal pain and recovery, especially in athletes. Some studies show improvements in inflammation markers and pain scores (at appropriate wavelengths and doses).
There is also emerging research. Oral health And mucosal healing, I am particularly interested. Seeing dentistry embrace red light protocols reinforces that this isn’t just a health trend. It is being taken seriously in clinical situations.
At the same time, it is not a cure-all. The results depend largely on wavelength, size, distance, time and coherence. In my experience, frustration often comes from using the wrong metrics or expecting to replace basic habits. Red light is related to health, not a substitute for the basics.
Here comes the sun.
As I’ve written and podcasted more about circadian biology, I’ve become more convinced that our overall light environment can be more beneficial than any single treatment.
Sunrises and sunsets are exceptionally rich in red and near-infrared light. During these times, sunlight travels a lot through the atmosphere. This filters out most of the ultraviolet spectrum and converts the light composition into red and infrared wavelengths. This means we can access these important wavelengths for free every day.
My morning routine Now it almost always involves going outside during the sunrise. It has become one of my non-negotiables. I do this without glasses, contacts or sunglasses, not through a window, as glass filters out parts of the light spectrum. I don’t focus directly on the sun, but I do let the ambient light reach my eyes.
I often combine this with hydration, gentle movement, or simply standing barefoot on the grass. Over time, I’ve noticed that by prioritizing morning light, my sleep is better, my energy is calmer, and my stress resistance is better.
Sunset has also become a meaningful daily ritual. Spending 10 to 20 minutes outside the house before night will help our bodies wind down in the evening. After that, I dim the indoor lights (they’re on a timer) and avoid bright overhead lighting as much as possible. This shift in prioritizing natural light in the books of the day had a more general impact than any other device alone.
When tools can still be useful
I didn’t drop my red light equipment. In fact, I’ve added it to my collection! I consider these red light tools to be complementary to what I’m doing now. If you are looking for a red light device, I recommend paying attention to the following:
- wavelength
- Frustration (strength on the surface)
- Total energy
- away from the body
- The duration of the session
The most effective sessions are relatively short, usually five to fifteen minutes. For skin care, studies typically use 630-660 nm several times a week. For joint and muscle recovery, 800-850 nm is common, used several times a week for several weeks before decreasing.
My favorite red light therapy equipment
During my recovery, I frequently used tools and cycled them methodically. Now, I use them as needed, for muscle soreness, targeted recovery, or occasional skin support. However, you can never replace time outdoors. I also started using this Red light toothbrush For better 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’d be wary of high pressure exposure directly to the eyes. I don’t stare directly at the red light panels, but I keep my eyes open while looking to the side. I pay attention to heat with high infrared wavelengths.
As always, anyone who is pregnant, receiving cancer care, using photosensitizing medications, or managing a complex medical condition should work with a professional who understands their situation.
One of the biggest lessons from my own journey is the issue of bio-individuality. What worked for me during Hashimoto’s recovery may need adaptation for someone else.
Final Thoughts: Start with the sun
After more than ten years of writing about red light therapy, diagnostic equipment, and using it myself, my approach is simpler than ever. Try starting with sunrise and add sunset. Exposure to natural light can be a daily habit before putting on anything.
Red light therapy is not a scam, and it is not magic. The methods are real, and the research is promising. But it works with a sign of sunlight and basic changes (like drinking enough water).
For me, Red Light was my one fan. Hashimoto’s recovery. I still use red light tools as a supplement, but I get mainly from sunrise and sunset exposures. The more I pursue health, the more I understand that it’s not about the best equipment, it’s about getting our bodies in tune with their natural rhythms.
Have you ever tried red light therapy before? I’d love to hear about it in the comments!
