Red Light Therapy for Seasonal Wellness

Medically reviewed by Karen Wolters, RN

As we enter into the darker winter months, people’s bodies and moods sometimes need extra support. Cold temperatures and a reduction in sunlight can aggravate pain, disrupt body clocks and trigger low mood and fatigue.

Red light therapy, also known as low-level light therapy (LLLT), can be used as part of a wellness routine to provide the support that the body needs during winter. It works by penetrating the body’s tissues and stimulating mitochondria, where cells store energy, to produce more ATP. According to Harvard psychiatrist Paolo Cassano, the energization of cells through red light therapy has been seen in neuronal cultures, animal models and other living networks.

At HealthLight, our devices are designed to deliver doses of red light directly to targeted areas of the body, offering soothing warmth and comfort where it’s needed most.

So, how can red light therapy mitigate the negative impacts of winter?

Circulation improvement

Cold weather causes blood vessels to narrow to conserve body heat, impacting circulation efficiency. Poor blood flow deprives tissues of the oxygen and nutrients they need, potentially triggering aches and pains.

Red light therapy supports the body’s ability to move blood to areas in need, providing temporary relief from localized issues such as arthritis which can be aggravated by the cold.

A 2024 systematic review of 10 studies in knee arthritis concluded that red light therapy can significantly reduce knee pain at rest. Although there were study limitations, patients who received red light therapy reported lower pain scores and could move a little better, suggesting that the therapy could complement standard arthritis treatments [Does Red Light Therapy Work? A Research Review – New Health Journal].

Better sleep

Darker days can disrupt our circadian rhythm, which governs sleep-wake cycles, as well as a number of other bodily functions. This cycle is synchronized by light, meaning darker mornings and early nights may leave you feeling sleepier throughout the day, potentially impacting sleep schedules and alertness.

By using therapeutic wavelengths (620-700 nm), red light therapy can promote relaxation when used before you go to bed. It can also relieve localized pain, helping you to have a more restful sleep, without the interruptions of aches and pains. Both of these benefits can help you to feel less lethargic throughout the day, and keep to a healthy sleep cycle.

Joint and muscle recovery

Cold temperatures can limit muscle function, worsen discomfort, and increase the risk of injuries such as strains. Winter shouldn’t stop you from keeping fit, and red light therapy may be a helpful addition to your wellness routine to ensure that isn’t the case. When used consistently and as directed, red light therapy can promote blood flow, easing muscle and joint pain after a workout, and potentially reducing recovery time.

Research suggests that using red light therapy immediately after a workout – or even before – can lessen pain and improve circulation, leading to quicker recovery. In fact, a 2015 systematic review of 13 clinical trials found positive trends in biochemical markers of muscle recovery in athletes treated with red light therapy [Does Red Light Therapy Work? A Research Review – New Health Journal].

Boosting your mood

Reduced sunlight is known to lower serotonin and vitamin D levels, leading to poor mood and low energy.

Users often find the soothing warmth of red light therapy calming in itself, as well as benefitting from increased comfort when pain is reduced. Alongside vitamin supplements and other well-being measures, this could make you feel more emotionally balanced at a time when low mood is a common problem.

Improving focus

From reduced physical activity, to disrupted body clocks and increased fatigue, winter can negatively impact your ability to focus. Whether you have an important meeting at work or you need to power through your to-do list, a lack of focus can be hugely frustrating.

By stimulating ATP production, red light therapy could cause cells to become more energized, including those in the brain. Paolo Cassano says that this allows our brain to “branch more” and “form more connections”, positively affecting the way it functions and fires. These processes are areas of ongoing research, but the potential benefits of red light therapy on brain function are exciting.

While red light therapy isn’t a singular solution to these seasonal issues, it is worth exploring its use as part of a winter wellness plan. Why not try red light therapy alongside regular exercise, vitamin supplements and prescribed medications to make this winter a happier and healthier one?

HealthLight pads are FDA-cleared and easy to use, making them an ideal way to manage and support your physical and mental well-being all-year-round.