You’ve seen it on TikTok: people bathed in a futuristic glow, promising better skin, thicker hair, sharper focus, and even less stress. Red light therapy (sometimes called infra red light therapy or low level light therapy) has become one of the buzziest “noninvasive treatments” of the year. But can sitting under red light devices really change how your body and brain respond to stress? And is it worth adding to your daily routine?

Quick Cheat Sheet

• What it is: Red light therapy uses specific wavelengths of red or near infrared light that interact with cells.
• The claim: Better skin, thicker hair, improved sleep, lower stress, and even support for some health conditions.
• The science: Some systematic reviews show potential benefits for well being, but more research is needed — especially on mood and stress.
• The catch: Expensive at home devices and inconsistent results.
• The alternatives: Natural sunlight, simple light therapy hacks, and low-cost rituals that support the nervous system without the hefty price tag.

For a deeper dive – keep reading…

What Is Red Light Therapy?

Red light therapy (RLT), also known as photobiomodulation therapy, low level laser therapy, or low level light therapy, uses light emitting diodes (LED lights) or handheld devices to deliver low level wavelengths of red or near infrared light. Unlike a tanning bed, these lights don’t produce harmful UV rays or heat.

Instead, they target your body at a cellular level, stimulating energy production in mitochondria. That’s why RLT is marketed for everything from wound healing and blood vessel repair to boosting hair follicles and reducing inflammation.

Why the Hype Around Red Light and Stress?

We know light exposure affects mood. Less sunlight in winter often means lower energy, sleep disruption, and in some cases Seasonal Affective Disorder. Enter red light therapy devices: sold as a shortcut to “sunlight in a lamp” without UV risks.

The cultural context is clear: in a world where stress is constant and days are getting darker, people are seeking any effective treatment to feel steady, energised, and well.

How Does Red Light Therapy Work on Stress?

Research is still in early stages, but here’s what’s been studied:

• Circadian rhythm support: Red light may influence melatonin and cortisol cycles, helping people fall asleep faster and wake less groggy.
• Mental health benefits: Small trials suggest RLT could ease symptoms of seasonal depression, though more research is needed.
• Reduce inflammation: By improving cellular energy, some studies link RLT to calmer nervous system responses.
• Combination approaches: RLT is often used alongside other forms of light therapy, exercise, or breathwork for well being.

But keep this in mind: most studies are short term, often lasting just eight weeks, and results vary widely.

Beyond Stress: Other Claimed Benefits of RLT

Skin and Beauty Concerns

• Aging skin: RLT may support collagen production, potentially reducing fine lines.
• Dermatological treatment: Used in clinics for acne and photodynamic therapy.
• Skin cancer support: Not as a cure, but sometimes explored in adjunct research.

Hair Growth

• Some studies suggest RLT may improve hair thickness and support those with androgenic alopecia or general hair loss. Results vary, and again, more research is needed.

Pain and Health Conditions

• Evidence points to possible benefits for chronic pain, joint issues, and tissue recovery.
• Some people report relief with consistent use, but systematic reviews show mixed results.

Safety and Limitations

What You Need to Know

• Proper eye protection is a must with strong devices.
• Not recommended for people with certain health conditions (always check with a doctor).
• Some evidence suggests RLT may not be equally effective on darker skin tones.
• Lifestyle factors matter: alcohol consumption, poor sleep, or high stress can blunt results.

Most importantly: RLT is not a miracle cure. Think of it as a noninvasive treatment that may support the body’s natural response - not replace proven therapies.

Is Red Light Therapy Worth It?

High-end red light therapy masks and panels can cost hundreds, even thousands. Cheaper at home devices exist, but daily consistency is key. If you’re curious, treat it like any other wellness tool - an experiment, not a guarantee.

For many, the same stress and mood benefits can be gained through other forms of light therapy and nervous system care - without the expense.

Lower-Tech Ways to Mimic the Benefits

• Natural light walks: Free and effective for circadian health.
• Warm lamps or candles: Support relaxation and sleep signals.
• Breathwork + movement: Can reduce inflammation and calm stress at a cellular level.
• Supplements & adaptogens: Explore options in Chill’s Calm Collection.

Takeaway

Red light therapy does work in some areas - from dermatological treatment to supporting sleep cycles - but its role in stress relief is still uncertain. More research is needed before it can be called a proven solution.

If you’re drawn to it, use it safely, manage expectations, and pair it with simple free rituals like sunlight, breath, and rest.

Stress Less. Live More.

FAQs

Does red light therapy work for stress?

Early research suggests it may support mood and sleep, but results are inconsistent.

Is red light therapy safe?

Yes, when used with proper eye protection and under guidance. Avoid overuse and check if you have existing health conditions.

Can red light therapy help with hair growth?

Some studies link it to improved hair thickness and hair follicles activity, but results vary.

What about aging skin and beauty concerns?

It’s used in dermatological treatments to support collagen, reduce fine lines, and improve skin texture.

Are there alternatives if I can’t afford a device?

Yes — daily light exposure, warm lamps, breathwork, and nervous system resets can deliver many of the same therapeutic benefits.