What is Red Light Therapy?

Benefits, How It Works, and How to Spot Quality vs. Hype

Walk into almost any modern recovery space and you’ll see it: glowing panels of deep red light promising better skin, faster recovery, and improved energy.

But what actually is red light therapy?
And more importantly—what’s real vs. marketing?

Let’s break it down…

What is Red Light Therapy?

Red light therapy (RLT), also called photobiomodulation, uses specific wavelengths of red and near-infrared light to stimulate cellular function.

At a cellular level, this light interacts with your mitochondria—the “powerhouses” of your cells—helping increase energy production (ATP), and support repair processes.

Different wavelengths penetrate the body at different depths:

• Red light (≈620–700 nm): Skin-level benefits (collagen, inflammation)
• Near-infrared (≈780–1200 nm): Deeper penetration (muscles, joints, recovery)

High-quality systems often combine both.

What Does Red Light Therapy Actually Do

Here’s what current research supports, keeping realistic expectations in mind of course:

1. Supports Skin Health & Collagen

Red light can stimulate collagen production, improving:

• Fine lines & wrinkles
• Skin tone & elasticity
• Acne and inflammation

Collagen is the most abundant protein in our bodies providing for the structure of our bones, muscles, ligaments, and especially skin. Protein production slows with age as cellular function slows (activity levels and dietary habits also play a key role here), which is why we tend to lose muscle and skin tone as we get older. After consistent treatments using red light therapy, many users report smoother, clearer skin. Adding this to a healthy routine has the potential to boost skin dramatically.

2. Reduces Inflammation & Speeds Recovery

Red light therapy helps:

• Decrease inflammation
• Promote tissue repair
• Improve muscle recovery

It works by enhancing cellular energy and reducing oxidative stress. Red light waves mimic concentrated sunlight. Face it, in ways, we’re like complicated houseplants or however that meme goes. All joking aside, like plants, we thrive with water, nutrients, and sunlight. Hopefully, you’re taking care of the amount of clean water you’re drinking and nourishing your body with a healthy, well-rounded diet. Your skin contains melanocytes, or cells that receive sunlight, or in this case, red light. That signals mitochondria to get to work producing ATP, which is the energy currency for all the body's active functions at the cellular level. Elevating the activity of the circulatory and respiratory systems through the practice of sauna can help to amplify this benefit! Cells get to work and look for areas that could use that energy that may have not been receiving it before, like tissues and muscles. 

3. Helps with Pain & Joint Issues

Evidence suggests benefits for:

• Tendon injuries
• Joint pain
• Inflammatory conditions

Multiple reviews show low-to-moderate evidence for pain relief, especially when used consistently. Now the study doesn’t specify whether the red light participants combined it with sauna and cold plunge, but we all know here that the practice of contrast therapy helps to relieve joint pain, muscle pain, and inflammation. The collagen-producing benefits of red light would lead one to believe that it also could help tendon injuries heal faster, especially with the circulatory benefit from sauna when combined.

4. May Support Hair Growth & Circulation

Red light has been shown to:

• Improve hair thickness
• Stimulate follicles
• Increase circulation to treated areas

Again, this would make sense. If your body is producing more collagen from red light, heat shock proteins from sauna, and cellular activity is high, then one could reason that the claimed benefit of hair thickness and follicle stimulation isn’t made up. I can’t speak to this benefit as I have no shortage of hair ;p.

5. May help circadian rhythm and improve quality of sleep

A small study found 2 weeks of red light exposure improved sleep quality and increased melatonin levels.

Reviews note red light may help with sleep initiation (falling asleep faster).

Translation: there’s early evidence it can help, especially for:

• athletes / high stress individuals
• mild sleep issues
• circadian rhythm disruptions
• Red light may help “reset” or stabilize circadian rhythms rather than act like a sedative.

Think of it more as a signal to your body clock, not a knockout tool

❌ It’s not a guaranteed sleep fix

• Research is still small and inconsistent
• Benefits are modest compared to sleep hygiene changes

❌ Timing and intensity matter

• Bright red light at night can still affect melatonin in some cases
• Any light exposure at night can influence your circadian rhythm

❌ It may actually increase alertness in some people

• Some studies show red light can increase alertness or stimulation, which could hurt sleep if used too late

What actually works best (practical use)

If your goal is better sleep:

Most effective approach:

1. Use red light or dim lighting at night (instead of overhead bright/blue light)
2. Avoid screens 60–120 min before bed
3. Use red light therapy earlier in the evening (not right before sleep)
4. Keep the room dark when actually sleeping

What Red Light Therapy is NOt

This is where most people get misled.

Red light therapy is:

• Not a miracle cure
• Not a replacement for medical care
• Not proven for major diseases or “detox”

Claims like:

• “Balances hormones instantly”
• “Cures chronic illness”
• “Melts fat permanently”

 are not supported by strong evidence

Think of it as a recovery and optimization tool, not an immediate magical fix. This is why we felt it was important to pair with our infrared sauna. We are about optimization, honoring people’s time, and getting you the most out of your day. The practice of sauna is a time honored tradition, however the study of the science of sauna, albeit new, has been more well studied and documented. From our knowledge of red light therapy, we felt it best practice to add it in unison with sauna rather than a standalone method. 

Professional vs. At-Home Devices

There’s a major difference here—and it matters.

Professional (like what we use at The Studio): We use the reputable Hooga SaunaPro model with wavelengths of 630, 660, 810, 850, and 1060nm!

• Higher power output
• More precise wavelengths
• Larger treatment coverage
• Faster, more noticeable results

At-Home Devices

• Lower intensity
• Smaller coverage areas
• Require daily use for weeks/months
• Better for maintenance than transformation

How to Tell a High-Quality Unit from a Scam

This is where most people waste money.

What to Look For (Real Quality)

1. Verified Wavelengths

• Red: ~630–660 nm
• Near-infrared: ~810–880 nm

Anything outside this range = questionable.

2. Sufficient Power Output (Irradiance)

• Low power = minimal biological effect
• Quality units deliver enough energy to actually reach tissue

3. Full-Body or Large Coverage

• More coverage = better systemic effects
• Small handheld devices = limited results-our tower is 4’ tall!

4. Consistency & Build Quality

• Medical-grade LEDs
• Even light distribution
• No “hot spots” or weak zones

5. Transparency
Reputable brands clearly list:

• Wavelengths
• Output (mW/cm²)
• Treatment distance

If they don’t → that’s a red flag. Again, the brand is Hooga, and we use the SaunaPro model. We invite you to do your research and encourage everyone to do so before trying anything, especially new health modalities.

Red Flags (Likely Hype or Low Quality)

• “One device cures everything”
• No listed wavelengths or specs
• Extremely cheap compared to competitors
• Heavy reliance on influencer marketing without data
• Claims of deep tissue healing with tiny handheld devices

Also: many consumer devices are simply too weak to deliver meaningful results compared to clinical-grade systems. Basically, brands are selling red led lights as “red light therapy” modalities. 

Why We Use Red Light Therapy at The Studio

At The Studio Sauna + Cold Plunge, we view red light therapy the same way we view sauna and cold exposure:

It’s a tool for recovery, resilience, and long-term health—not a quick fix.

Our approach:

• Pair it with sauna + cold for contrast therapy benefits
• Use high-quality, full-body systems- our SaunaPro model from Hooga is something we stand behind.
• Focus on consistency over hype.  Like anything, consistency matters.  What you put in is what you’ll get out.  Just because you walk away after the first session without being able to see through walls like Superman doesn't mean you aren’t supercharging your cells!

Who Should Use It

Red light therapy can be a strong fit if you:

• Train regularly and want faster recovery
• Deal with inflammation or joint stiffness
• Want to support skin health naturally
• Are building a long-term wellness routine

Final Takeaway

Red light therapy is real—but nuanced.

 There is legitimate science behind it
It can improve skin, recovery, and inflammation
But results depend heavily on device quality + consistency

The difference between results and disappointment usually comes down to one thing:

The quality of the equipment you’re using.

Try It for Yourself

If you want to experience the difference between consumer-grade and professional-grade:

Come try red light therapy at The Studio Sauna + Cold Plunge.

Pair it with sauna, cold, and community and feel what real recovery should feel like! 

Thanks for reading this months blog, and we look forward to seeing you this month at The Studio!