If you recently acquired a red light therapy (RLT) device and are seeking guidance on best practices, you'll discover that everyone has their preferred time of day for use.
Based on our findings, you’re better off formulating your routine than following a preset guideline. This article aims to explore the optimal times for using a red light therapy device, and how the results may seem insignificant to the user.
If you’re looking for optimal benefits, then yes – there is increasing evidence that red light therapy could be great in the morning.
Aside from that, the differences can be considered ‘marginal’ at best. There’s a mountain of evidence that proves red light therapy can be taken at any time of day. The only situation where the timing might matter, in this case, is when it's most convenient for you to take consistent doses.
Using your RLT device in the mornings may be the most optimal time to use it. A study discovered that we have evolved to respond to red light (shown as IR-A) during specific times, particularly in the early mornings and evenings.
Another study observed that early morning sunlight (around 6:00 AM) has a higher relative irradiance in both red and NIR spectrum when compared to its midday counterpart (12:00NN).
A 2022 study highlighted these benefits by using the mitochondria of fruit flies to observe adenosine triphosphate (ATP) production throughout the day.
Researchers found that there is a 'peak' in ATP production in the morning (8:00 AM to 11:00 AM), declining around midday and remaining low throughout the afternoon and night.
This adaptation suggests that our cells are tuned to these wavelengths of light during these natural periods, possibly to regulate biological processes, like circadian rhythm and daily cognitive function, effectively.
However, we still cannot say that it is set in stone - more studies are needed to provide a more definitive stance.
Using your red light therapy device at night, however, has been extensively researched and is particularly helpful in improving sleep quality.
According to existing studies, consistent 30-minute RLT sessions can help with better sleep and boost melatonin production – a hormone responsible for regulating our sleep and circadian rhythm.
However, we highly recommend staying within the reported dosages, as overexposing yourself to bright lights can lead to adverse effects. This is because RLT devices, for some individuals, may still be strong enough to be overstimulating at night.
Though further research is needed to fully understand this branch of benefits, a leading theory here is that poor sleep quality is linked to a thrown-off circadian rhythm.
Since RLT devices emit a similar, yet distinct wavelength as the sun, they can help correct your circadian rhythm by simulating the sunset and adjusting your body to the natural day-night cycle.
Based on these findings, while there is a slight ATP boost when you use it from 8 AM to 11 AM, it’s simply not worth glossing over for now. There is no ‘optimal time’ to use your red light therapy device– you’ll find it’s still effective come day or night.
We find that picking a time most convenient for you to safely and consistently take these dosages is more important than worrying about the right timing.
As one of the leading advocates for the benefits of red light therapy, Rojo Light Therapy is dedicated to informing our clients about safe usage techniques, benefits, and tips you can use to optimise your sessions.
This is reflected in our selection of RLT devices, aiming to keep you safe from the invisible threat of harmful EMF/ELF radiation and flicker. If you’re interested in taking one home for yourself, don’t hesitate to reach out to us for recommendations.
