How Often Should You Do Red Light Therapy?
Did you know that red light therapy can increase cellular energy production by up to 200%? Known as photobiomodulation, red light therapy is gaining attention not only for its visible benefits in skin health, pain relief, and hair growth but also for its powerful effects on mitochondrial activation and nervous system regulation. With benefits that reach deep into cellular health, this therapy is becoming a go-to for those looking to optimize overall health and energy levels. In this article, we’ll dive into what red light therapy is, how it works, and practical tips on how often to use it to get the most from each session.
What Exactly is Red Light Therapy?
Red light therapy (RLT) is a non-invasive treatment that uses specific wavelengths of visible red and near-infrared light to stimulate cellular function. At its core, RLT works by penetrating the skin with low-level light, typically between 630nm and 850nm, which our bodies absorb to boost cellular energy production. It’s a technology that taps into our body’s natural processes, improving both physical health and overall wellness.
This type of therapy was initially developed by NASA for wound healing and has since expanded in medical and wellness applications—from chronic pain relief to skin rejuvenation. Studies show that red light therapy increases ATP production (adenosine triphosphate), a molecule that powers cellular functions. In fact, this therapy is one of the few non-surgical, scientifically supported ways to activate our mitochondria—the powerhouse of our cells.
Why Does Mitochondrial Activation Matter?
To understand the significance of red light therapy, it’s crucial to appreciate the role of mitochondria. Mitochondria convert nutrients into ATP, essentially creating the energy that powers 90% of our cellular function. When our mitochondria are functioning optimally, we experience greater physical and mental energy, improved blood flow, and more effective healing and recovery.
When cells function optimally, the tissues they form also function properly. When tissues function properly, the organs they support operate efficiently. When organs function efficiently, the systems they power perform seamlessly. And when all systems work in harmony, the body as a whole thrives.
However, mitochondrial dysfunction has become increasingly common, linked with chronic fatigue, slower healing, and a higher risk of age-related health issues. Red light therapy is among the few modalities that can directly impact mitochondrial efficiency. By boosting ATP production through RLT, we’re fueling our cells with the energy they need to function optimally.
Foundational practices for Mitochondrial Health
These are the body’s foundational needs for healthy mitochondrial function. Red light can be used as a great supplement to these but will not be able to replace them or work instead of.
Exercise: HIIT, moderate endurance exercise, and resistance training are particularly beneficial as muscles are dense in mitochondria.
Dietary Interventions: Caloric restriction, fasting, and anti-inflammatory diets support cellular resilience.
Stress Management: Lowering chronic stress supports nervous system balance, reducing the toll on mitochondria.
Sleep: Getting optimal quantity and quality of sleep
By incorporating red light therapy, we can amplify these health-promoting practices, effectively “charging” our mitochondria and nervous system.
The Benefits of Red Light Therapy for Nervous System Regulation
One of the lesser-known but powerful benefits of red light therapy is its effect on the nervous system. The autonomic nervous system (ANS), which controls our fight-or-flight response, is directly impacted by cellular health. Red light therapy’s ability to reduce inflammation and enhance blood flow contributes to a calmer, more regulated nervous system, supporting resilience against stress.
Here’s how RLT contributes to nervous system health:
Reduced Stress Response: By promoting relaxation at a cellular level, red light therapy helps balance the ANS, aiding in the regulation of stress and anxiety.
Pain Relief: Studies indicate that red light therapy reduces chronic pain by modulating pain pathways and reducing inflammation. When pain decreases, so does the body’s stress response.
Enhanced Sleep and Recovery: Improved mitochondrial function and nervous system regulation support restorative sleep, essential for overall well-being.
How Often Should You Do Red Light Therapy?
Frequency is key to maximizing the effects of red light therapy. Let’s explore specific recommendations based on individual goals and the type of red light therapy device being used.
1. For Skin Care and Anti-Aging
For skin rejuvenation and acne treatment, start with 3-5 sessions per week at about 10-20 minutes per session. Many people see improvements in skin tone, texture, and elasticity within 4-6 weeks, with noticeable reductions in wrinkles, fine lines, and acne.
2. For Hair Growth
For those seeking hair growth benefits, consistency is crucial. Daily sessions of 10-15 minutes with a red light therapy device focused on the scalp can stimulate hair follicles and improve circulation to the scalp. Studies show that results may take 8-12 weeks to appear, as hair cycles are slower than skin renewal.
3. For Pain Relief and Muscle Recovery
For muscle soreness, chronic pain, or wound healing, RLT can be done after strenuous exercise or as needed, up to every day for 10-20 minutes. This frequency helps reduce inflammation and promotes faster recovery by stimulating cellular repair.
4. For Overall Nervous System Health
If using red light therapy primarily for nervous system regulation, 3-4 times per week for 20 minutes is generally effective. Morning or evening sessions can be tailored to individual schedules, though some find evening sessions more relaxing.
Can You Overdo Red Light Therapy?
Like any therapy, balance is key. While regular sessions can offer significant benefits, excessive use may lead to diminishing returns.
Research suggests 20 minutes is often the optimal session duration. For individuals with autoimmune conditions, shorter sessions are advisable, as overstimulation of the immune system could pose a risk with prolonged or overly frequent use.
To stay safe, always follow your device's guidelines, monitor your response, and consult with a healthcare provider for personalized recommendations. Potential side effects, like temporary skin redness, are rare but worth considering.
Best Time for Red Light Therapy: Morning or Night?
The best time for red light therapy depends on individual goals. Morning sessions can increase alertness and stimulate energy, while evening sessions help relax the body, supporting restorative sleep. Choose a time that aligns with your wellness objectives and lifestyle.
How Long Does it Take to See Results from Red Light Therapy?
The timeline for seeing results varies by treatment goal and individual response:
Skin Health: Noticeable improvements may appear after 4-6 weeks of consistent use.
Pain Relief: Immediate relief may occur after a single session, with sustained results over weeks.
Hair Growth: Visible changes typically require 8-12 weeks of regular use.
Stress and Recovery: Many experience enhanced relaxation and recovery within the first few sessions.
Bringing Red Light Therapy into Your Wellness Routine
Red light therapy offers a natural, scientifically-supported way to activate mitochondria, regulate the nervous system, and promote overall health. Integrating this modality with lifestyle habits like exercise, restorative sleep, and a nutrient-rich diet can amplify results, making it a valuable tool for those seeking comprehensive wellness solutions.
Red light therapy is more than just a skin or beauty treatment; it’s a gateway to improved cellular health and resilience. If you’re ready to explore the benefits of RLT in a supportive, science-backed environment, consider joining one of our retreats. We integrate photobiomodulation therapy into our programs using Platinum LED lamps that emit specific wavelengths shown to improve ATP production and cellular repair. Our Rēset Programs include nervous system regulation techniques such as cold thermogenesis, designed to work in harmony with red light therapy to achieve profound, lasting results. Our approach emphasizes 360 wellness—addressing body, mind, and nervous system health for a comprehensive experience.