Red Light Therapy – Why It's Become One of My Favorite Daily Rituals
Share
Sometimes taking care of ourselves means making time for the little things that help us slow down, recharge and reconnect.
If you've been following my journey, you'll know I'm always exploring different ways to support my wellbeing.
Some things I try and move on from. Others become such a natural part of my routine that I can't imagine giving them up.
Red light therapy is definitely one of the keepers!
I've been using my BlockBlueLight red light panel for over 12 months now, generally around five days a week.
It's become one of those little rituals I genuinely look forward to, and something I can see myself continuing for many years to come.
But what I find particularly fascinating is the science behind it.
Red light therapy isn't a new discovery. Researchers have been studying the biological effects of different wavelengths of light for decades.
And although there's still plenty to learn, there's a growing body of scientific research investigating how light interacts with our cells.
So let's explore what red light therapy actually is, what the research tells us and why it's earned a permanent place in my wellness routine.
What Exactly Is Red Light Therapy?
Red light therapy is commonly referred to in scientific literature as photobiomodulation, or PBM.
It involves exposing the body to specific wavelengths of red or near-infrared light.
Unlike ultraviolet light, which can damage skin cells and contribute to sunburn, red and near-infrared light are non-ionising forms of radiation.
The wavelengths used in photobiomodulation research vary, but commonly include:
-
Red light: Approximately 620–700 nanometres (nm).
-
Near-infrared light: Often approximately 700–1,100 nm in home-use devices, although the broader scientific definition extends further.
Different wavelengths interact with tissues differently.
Red light is often studied for applications involving the skin and relatively superficial tissues.
Near-infrared light can penetrate more deeply into certain tissues, although the amount reaching a particular depth depends on the wavelength, tissue characteristics and device settings.
Many modern red light panels combine red and near-infrared wavelengths.
And this is where things start getting interesting.
1. Mitochondria – The Energy Factories Inside Our Cells
One of the most fascinating areas of red light research involves mitochondria.
Mitochondria are often described as the powerhouses of our cells because they play a central role in producing adenosine triphosphate, or ATP.
ATP is the molecule our cells use to power countless biological processes.
From muscle contraction and nerve signalling to maintaining normal cellular function, ATP is essential.
Researchers have investigated whether specific wavelengths of light can influence mitochondrial activity.
One proposed mechanism involves an enzyme called cytochrome c oxidase, which participates in the mitochondrial electron transport chain.
Under certain experimental conditions, light exposure may influence this enzyme and related cellular signalling pathways.
However, the science is more complex than simply saying red light increases ATP.
Researchers are also investigating changes in nitric oxide signalling, reactive oxygen species and other cellular responses.
The exact mechanisms remain under investigation, and different tissues may respond differently.
Still, I find it incredible that something as simple as light can interact with biological systems at this level.
2. Skin Health, Collagen and Ageing
This is probably one of the best-known areas of red light therapy.
Our skin is constantly renewing itself.
It contains specialised cells responsible for maintaining its structure, producing collagen and responding to environmental stress.
As we age, collagen production and skin elasticity naturally change.
Researchers have investigated whether photobiomodulation can influence some of these processes.
Small clinical studies have reported improvements in certain measurements of skin texture, wrinkles and appearance following repeated light treatments.
Laboratory research has also explored how light exposure influences fibroblasts, the cells involved in producing collagen and maintaining connective tissue.
However, not every study produces the same results.
Differences in wavelength, treatment duration, device output and study design make direct comparisons difficult.
It's also important to remember that improvements observed with a particular clinical device don't automatically establish the same results for every home-use panel.
Nevertheless, skin health remains one of the more extensively investigated cosmetic applications of photobiomodulation.
3. Inflammation and Cellular Signalling
Inflammation is a natural and necessary part of life.
It's how our bodies respond to injury, infection and other challenges.
Without normal inflammatory processes, we wouldn't be able to defend ourselves or repair damaged tissues effectively.
However, researchers are interested in how inflammatory signalling can sometimes become excessive or prolonged.
Photobiomodulation has been investigated for its potential influence on some of these biological pathways.
Laboratory studies suggest that light exposure can alter selected inflammatory mediators and cellular signalling processes.
Clinical research has also explored photobiomodulation in several conditions involving pain or tissue irritation.
Some applications have encouraging evidence, while others remain preliminary.
The important thing to understand is that red light therapy doesn't simply switch inflammation off.
Our bodies rely on inflammation for normal immune function and healing.
Instead, researchers are studying whether carefully controlled light exposure can influence particular biological responses under specific circumstances.
4. Muscle Recovery, Exercise and Physical Performance
Another area that has attracted attention is exercise recovery.
When we exercise, our muscles experience increased energy demand and changes in cellular signalling.
These processes are essential for building strength and adapting to physical activity.
Researchers have investigated whether photobiomodulation applied before or after exercise can influence muscle fatigue, soreness and selected performance measurements.
Some studies have reported encouraging results.
However, findings vary considerably depending on the population, exercise protocol and light-treatment parameters.
A professional athlete receiving carefully measured photobiomodulation treatment in a clinical study isn't necessarily experiencing the same exposure as someone standing in front of a home panel.
That distinction matters.
Although the research is interesting, red light therapy shouldn't be viewed as a replacement for movement, adequate nutrition, sleep or appropriate rehabilitation.
5. Skin Repair, Wounds and Scars
One of the more established areas of clinical photobiomodulation research involves tissue repair.
Researchers have investigated how selected wavelengths and treatment protocols may influence wound healing and related biological processes.
A 2025 international expert consensus identified evidence supporting photobiomodulation for several specific clinical applications, including certain wound ulcers and acute radiation dermatitis.
Dermatology research has also explored photobiomodulation in relation to scars and skin recovery.
However, these clinical applications use particular treatment protocols.
That doesn't mean every red light device is appropriate for every wound or medical condition.
For me, it's fascinating to see how researchers are investigating light as a tool in carefully controlled clinical settings.
It also highlights why the details matter so much when interpreting research.
6. Hair Growth – Another Interesting Area of Research
This is an area that often surprises people.
Photobiomodulation has been investigated as a treatment for certain forms of hair loss, particularly androgenetic alopecia, commonly known as pattern hair loss.
Some clinical trials have reported improvements in hair density or growth measurements using specific low-level light devices.
The 2025 international consensus also identified androgenetic alopecia as an application supported by clinical evidence.
However, the results depend on the type of hair loss and the treatment protocol.
Research involving specialised scalp devices doesn't necessarily establish the same effects from a general-purpose red light panel.
Still, it's another fascinating example of how different tissues may respond to light exposure.
7. Sleep, Circadian Rhythms and Relaxation
Light plays an incredibly important role in our daily biological rhythms.
Our bodies use environmental light signals to help regulate the sleep–wake cycle.
Bright light exposure, particularly at certain times of day, can influence our circadian rhythms.
Red light has attracted interest partly because it generally has a different effect on the circadian system than blue-enriched light.
However, this doesn't mean red light therapy has been conclusively shown to improve sleep quality or correct circadian disruption.
Research specifically investigating red light panels for sleep remains limited.
For me, there's also something valuable about creating a quiet, consistent evening ritual.
Taking time away from distractions, slowing down and making space for ourselves can be worthwhile regardless of whether the light itself produces measurable sleep benefits.
Sometimes the ritual is part of what makes something enjoyable.
8. Does Wavelength, Distance and Treatment Time Matter?
Absolutely!
One of the most important things I've learned from reading photobiomodulation research is that not all light exposure is equivalent.
Researchers consider several variables:
Wavelength: Different wavelengths interact with tissues differently.
Irradiance: The amount of light power reaching a particular area, commonly measured in milliwatts per square centimetre (mW/cm²).
Energy dose: The amount of light energy delivered over time, often measured in joules per square centimetre (J/cm²).
Distance: Moving closer to or further from a light source changes the exposure received.
Treatment duration: Longer exposure doesn't necessarily mean better results.
In fact, photobiomodulation research describes a phenomenon known as a biphasic dose response.
This means that a particular light dose may produce a biological response, while a substantially different dose may produce a smaller effect or no benefit.
It's one reason I don't believe we should assume that more powerful devices or longer sessions are automatically better.
Understanding the equipment and following appropriate usage instructions matters.
9. What About Methylene Blue and Red Light?
Now here's another fascinating subject I've been exploring.
Methylene blue is a compound with a long history of medical and laboratory use.
It's also known for its ability to interact with light.
In a specialised medical technique called photodynamic therapy, certain photosensitising compounds are exposed to specific wavelengths of light to produce chemical reactions.
Methylene blue has been investigated as a photosensitiser in laboratory and clinical research, particularly in antimicrobial photodynamic applications.
However, photodynamic therapy and ordinary photobiomodulation are not the same thing.
Photobiomodulation generally aims to influence cellular responses using controlled light exposure without intentionally producing destructive photochemical reactions.
Photodynamic therapy deliberately uses a photosensitiser and light to generate reactive chemical species.
The concentration of the photosensitiser, method of administration, wavelength and light dose all matter.
I've personally explored methylene blue as part of my broader wellness interests, but I think it's particularly important not to confuse experimental photodynamic research with established benefits from combining oral methylene blue and a home red light panel.
There isn't sufficient clinical evidence to establish that taking methylene blue 30–60 minutes before a red light session improves the effects of photobiomodulation.
Methylene blue also has important safety considerations, including potentially serious interactions with certain medications.
It's a fascinating area of science, but not a combination I'd recommend others experiment with without appropriate medical supervision.
10. What Does the Scientific Evidence Actually Tell Us?
One of the things I appreciate about photobiomodulation is that it has been investigated in clinical research for decades.
There are published studies involving skin conditions, hair loss, wound care, oral mucositis, pain and other applications.
In 2025, an international group of researchers published an evidence-based consensus on the clinical use of photobiomodulation.
The consensus identified several applications with supportive evidence, including androgenetic alopecia, certain wound conditions, peripheral neuropathy and acute radiation dermatitis.
Another substantial area of research involves oral mucositis, a painful inflammation of the lining of the mouth that can occur during certain cancer treatments.
Clinical research has investigated photobiomodulation for managing this complication using specialised protocols.
However, none of this means a home red light panel has been proven to prevent cancer, treat tumours or provide every benefit sometimes claimed in wellness marketing.
Different medical applications require different treatment parameters.
The research is promising in several areas, but there is no single universal red light protocol that has been established for every person or purpose.
And that's why I think it's worth exploring the actual studies rather than relying solely on advertising claims.
Why Red Light Therapy Has Become Part of My Routine
After more than 12 months of using my red light panel, I can confidently say it's become one of my favourite wellness rituals.
I generally use it five days a week.
It's convenient, it's something I enjoy, and I appreciate having a little time set aside to focus on myself.
I use a panel from BlockBlueLight, a company whose equipment I've been using long before establishing an affiliate relationship with them.
And that's important to me.
I don't want Choose Yourself Daily to become a place where I recommend products simply because there's a commission attached.
I'd much rather share things I have genuine experience with, explain why they interest me and let people make their own informed choices.
Does that mean everyone needs a red light panel?
Of course not.
Does it mean red light therapy is a miracle solution for every health concern?
Absolutely not.
But the science behind photobiomodulation is fascinating, and it's an area of research I'll continue following.
For me, red light therapy has earned a place in my routine for the foreseeable future.
And I think that's what Choose Yourself Daily is really about.
Not chasing every new wellness trend.
Not believing there's one magical solution to everything.
But staying curious, exploring the evidence and finding sustainable ways to make our own wellbeing a priority.
Keep learning. Stay curious. Make time for yourself. And most importantly, keep choosing yourself. ✨
Choose Yourself Daily
Scientific Studies and Further Reading
If you enjoy digging into the research, here are several published scientific papers worth exploring.
1. Evidence-Based Consensus on the Clinical Application of Photobiomodulation (2025)
An international multidisciplinary consensus reviewing clinical evidence, treatment applications and safety considerations.
2. Photobiomodulation: Clinical Applications in Dermatology (2024)
A review exploring photobiomodulation in skin health, hair loss, wounds, scars and other dermatological applications.
3. Photobiomodulation for Oral Mucositis in Head and Neck Cancer (2024)
A systematic review and meta-analysis examining photobiomodulation for oral mucositis associated with cancer treatment.
4. Photobiomodulation for Oral Mucositis – Umbrella Review (2024)
A review of systematic reviews evaluating the quality and consistency of evidence for photobiomodulation in cancer treatment-related oral conditions.
5. Safety and Efficacy of Photobiomodulation Therapy in Oncology (2020)
A systematic review examining photobiomodulation in the management of certain cancer-treatment side effects, with attention to safety and clinical protocols.
6. The Role of Methylene Blue in Serotonin Syndrome (2010)
A systematic review describing potentially serious interactions between methylene blue and certain antidepressant medications.
Affiliate Disclosure
I personally use a BlockBlueLight red light therapy panel and have done so for over 12 months.
I also have an affiliate partnership with BlockBlueLight through Choose Yourself Daily.
You can find my affiliate link on the CYD Recommends page.
If you choose to purchase through my affiliate link, I may receive a commission at no additional cost to you.
My recommendations are based on my own experiences and interests, and I encourage everyone to research products and decide what's appropriate for their individual circumstances.
Disclaimer: This article is for general educational purposes and reflects my personal interests and experiences. It is not medical advice. The benefits of photobiomodulation depend on the specific application, device and treatment protocol. Red light therapy should not replace appropriate medical care. Anyone with an active medical condition, particularly cancer, should seek professional advice before applying red or near-infrared light to affected areas.