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Home » RLT: What It Is, How It Works, and Why It’s Trending

RLT: What It Is, How It Works, and Why It’s Trending

Why Is Everyone Talking About (RLT) Red Light Therapy?

If you’ve been paying attention to the latest wellness trends, you’ve probably seen red light therapy (RLT) popping up everywhere—high-end spas, sports recovery centers, and at-home devices promising everything from weight loss and better skin to faster muscle recovery. But is it all hype, or is there actual science behind it?

Spoiler alert: The science totally checks out (for most of it’s claims anyway).

Red light therapy is a non-invasive, research-backed therapy that works at a cellular level to support healing, recovery, and overall well-being. Athletes swear by it, dermatologists use it for skin health, and even NASA helped uncover its benefits.

So, what is it really doing for your body, and should you consider trying it? Let’s break it down.

The Science Behind Red Light Therapy: NASA’s Discovery & Cellular Recovery

Red light therapy isn’t just another wellness gimmick—it has decades of scientific research behind it, and surprisingly, NASA played a role in its discovery.

How NASA Discovered Red Light Therapy

In the 1990s, NASA was exploring ways to help plants grow in space using LED light technology. But they discovered something even more fascinating—these wavelengths of light didn’t just stimulate plant growth; they also had a profound effect on human cells.

When astronauts were exposed to near-infrared light, researchers noticed:

Faster wound healing
Reduced muscle and bone loss in microgravity
Improved cellular function

This revelation kickstarted medical research into how red and near-infrared light therapy could be used on Earth for skin rejuvenation, muscle recovery, pain relief, and even brain health.

My Experience with Red Light Therapy

After reading the science and hearing the claims, I wanted to see what red light therapy could actually do for me. I started with a device from Celluma, which was recommended by my esthetician (thanks Victoria!). It’s a flexible panel that sort of “tents” over the face (although it can also lay directly on your skin if you’re not prone to feeling claustrophobic). This particular model is designed to tackle fine lines and wrinkles and improve overall skin health. It also includes a setting aimed at treating acne—though that wasn’t my primary concern.

What surprised me most wasn’t a single dramatic “aha” moment, but rather the cumulative effect over time. After about a month of consistent use, I noticed a more even skin tone, fewer fine lines, and a noticeably healthier glow. It became a part of my daily self-care ritual—30 minutes under the light each morning, paired with a quiet meditation session to start the day.

I also purchased a Lumebox specifically for travel so I wouldn’t have to miss a treatment when on the road. While it doesn’t wrap around the face like the Celluma, I use it in much the same way—just aiming it toward my face during use.

I’ve also used full-body panels from Red Therapy Co, which I love for treatments that not only penetrate cells throughout my entire body but also give me a noticeable energy boost. Their device includes brain wave therapy settings designed to stimulate different brain states like focus or creativity, which I’ve found incredibly effective. I even healed a burn on my hand in record time by exposing it to red light. Seriously!

I’ve also tried the face mask from UltraLux Light Therapy, which includes lights for both the face and for the décolletage area. I like this mask because I can walk around the house and multitask while getting my treatment (pictured).

I’ve also tried the experience at Red Light Method, a spa-like environment where they pair red light therapy with vibration plates and Pilates for a full “experience.” I went with a couple of girlfriends for a complimentary treatment, and all I can say is—I’m glad I didn’t pay for that experience.

While my friends and I found the red light to be relaxing, I thought the way they executed it was… strange. It wasn’t a red light “bed” but rather a standard bed, where the technician wrapped us in red light wraps while we lay there in our underwear. The whole setup felt a little odd and honestly, underwhelming.

The technician even commented on my undergarments. Yes, really.

Beyond the awkwardness, the staff didn’t seem trained on the equipment—or etiquette, for that matter. No one could tell me the exact nanometers (nm) of the device or explain what benefits to expect. I felt like I could have taught them a thing or two. All they told me was that it was “medical grade,” which, frankly, means nothing without context.

As for the vibration plates—a great concept for moving lymphatic fluid in the body (which you can also do by jumping on a rebounder)—we were placed on a machine that vibrated in front of a video screen with exercises to follow while standing on the machine. The Pilates portion? Also video-led, with no hands-on instruction, and no one to check our form (which is critical for effective Pilates). And the booking process was a bit of a mess, though that may have been because the club was newly opened. All that said, my friends and I won’t be joining that “club.”

I’ve done my homework and have used four different lights from four different companies (at home), as well as tried the spa experience.

And I can honestly say—the gear I have at home gives me better results. It’s more convenient, available whenever I want it (no appointment setting and not traveling to use the “spa”), and the return on investment is far better. Plus, it’s my own stuff, and I don’t have to share it with the general public.

Looking at the red light can feel a little intense at first, but it’s not harmful to the eyes. In fact, some studies suggest that allowing red light to reach the retina may actually benefit eye health.

So yes—overall I genuinely believe in the benefits of red light therapy, as long as it’s done right and not just marketed well.

🐾 Even my dog gets in on the glow!

She often stands beside me during my full-body sessions—and I know it feels good to her. Red light therapy isn’t just for humans; even pets seem to appreciate the benefits.

Here’s How It Works At A Cellular Level

🔴 Red light (630–660nm) and near-infrared light (810–850nm) penetrate the skin and deeper tissues.

This light stimulates the mitochondria—the powerhouses of your cells.
Mitochondria produce cellular energy (or ATP – adenosine triphosphate). With more ATP, cells repair faster, inflammation decreases, and recovery speeds up.

In short, red light therapy helps your body do what it’s already designed to do—just better, faster, and more efficiently

Why Consider Red Light Therapy?

1. Cellular Recovery & Energy Production

  • More ATP = More energy for your body.
  • Enhances healing, reduces inflammation, and improves cellular performance.
  • Especially beneficial for athletes, injury recovery, chronic fatigue, or autoimmune conditions.
  • May support cognitive function and mood by improving mitochondrial health.

2. Skin Health & Anti-Aging

  • Increases collagen production, reducing wrinkles and improving elasticity (it really has reduced some of my fine lines and wrinkles).
  • Helps with acne, scars, sun damage, and eczema.
  • Improves overall skin tone, hydration, and glow (I can attest to that one based on my personal experience!).

3. Muscle Recovery & Performance

  • Reduces muscle fatigue and soreness after workouts.
  • Speeds up repair of micro-tears, leading to stronger muscles.
  • Used by professional athletes to enhance performance and recovery.

4. Pain Management & Inflammation Reduction

  • Effective for chronic pain, arthritis, joint stiffness, and even neuropathy.
  • Calms inflammation by improving circulation and decreasing oxidative stress.
  • A non-invasive alternative to medications and topical treatments.

5. Wound Healing & Tissue Repair

  • Speeds up healing of cuts, burns (I can vouch for that first hand), and surgical wounds.
  • Helpful in reducing scar formation.
  • Used in clinical settings for diabetic ulcers and pressure sores.

Understanding Red vs. Near-Infrared Light

While often grouped together, red light and near-infrared light (NIR) serve different purposes:

🔴 Red Light (630–660nm)

  • Works on the surface level of the skin.
  • Best for skin rejuvenation, wound healing, and anti-aging.
  • Used in face masks, handheld devices, and smaller panels.
  • Visible to the human eye—you’ll see it glow red during treatment (as shown in the photos).

🌑 Near-Infrared Light (810–850nm)

  • Penetrates deeper into tissue, muscle, and even bone.
  • Best for joint pain, inflammation, and muscle recovery.
  • Commonly found in full-body panels, wraps, and some spa beds.
  • Invisible to the human eye—so even though the NIR LEDs are on, you won’t see them glow. In fact, just because you can’t see the red light when using NIR doesn’t mean it’s not working. The wavelengths are still actively penetrating tissue and delivering therapeutic benefits. And that can be nice for others sharing the room with you as you can get a NIR treatment without illuminating that bright red glow in the room, potentially disrupting others.

Many quality devices combine both red and near-infrared light in one unit—like the panels I referenced  from Red Therapy Co (pictured right to the left side of the photo) giving you full-spectrum therapeutic benefits without the need for bulky, expensive equipment.

What Are the Different Red Light Therapy Options?

Professional Red Light Therapy Treatments
Offered at clinics, dermatology offices, and wellness centers. These devices are often more powerful but may require multiple visits and can get costly over time.

At-Home Red Light Panels
Large panels that combine red and near-infrared light for full-body benefits. Ideal for daily use, inflammation reduction, and muscle recovery.

Handheld Devices
Compact and affordable, perfect for targeted areas like the face, neck, or joints. A great starting point, though treatment areas are small.

Red Light Therapy Face Masks
Designed specifically for skin health and anti-aging. These are user-friendly and often focus on red light only.

Red Light Therapy Wraps
Flexible, wearable devices that wrap around the body—ideal for shoulders, knees, back, and other hard-to-reach areas.
Many combine red and NIR light.
Portable, comfortable, and great for mobility.
Not as powerful as panels, but very effective for localized pain and recovery.

Infrared Saunas & Light Beds
Used for full-body detox, relaxation, and deep recovery—but these can be expensive and space-intensive. The good news? Many home-use panels and wraps now offer similar benefits at a fraction of the cost.

How to Choose the Right Red Light Therapy Device (and Avoid Scams!)

With red light therapy booming, there’s also a flood of knockoffs, underpowered products, and uninformed providers. Here’s how to make smart decisions:

Wavelength Range

  • The gold standards: 630–660nm for skin, 810–850nm for deep tissue.
  • If a device (or spa) doesn’t disclose this, it’s likely not legit.

Power Output (Irradiance)

  • Look for 30–100mW/cm² at a reasonable distance.
  • Devices without this info often deliver too little energy to be effective.

Device Type That Matches Your Needs

  • Panels: Best for full-body use and overall recovery.
  • Handhelds: Great for spot treatment.
  • Wraps: Affordable, wearable, and convenient for joints and muscle groups.

🚩 Watch Out for These Red Flags:

  • Vague marketing with no mention of wavelength or power.
  • Devices described as “miracle anti-aging lights,” or “weight loss” claims with no science to back it up.
  • Spas that can’t tell you the specs of their equipment—or what it actually does. If staff can’t explain the basics, they probably aren’t offering real therapeutic light. There are red lights out there that are great for blocking blue light and producing melatonin (which can help us sleep better) but have no other “healing” properties.
  • While some claim that red light helps people lose weight, that has not been my experience.

Do Your Own Research

Don’t rely on clever marketing or influencer buzz. Focus on specifications, third-party reviews, and whether the company can explain how their technology works. That’s how you know it’s the real deal.

Final Thoughts: Should You Try Red Light Therapy?

Red light therapy isn’t just a passing trend—it’s a well-researched, science-supported tool that’s helping people with healing, recovery, skin rejuvenation, pain relief, and more.

And while there are plenty of gadgets and spa services out there, it’s important to remember: Not all red light is created equal. The right wavelengths, power, and application make all the difference.

If you’re looking for a safe, non-invasive, and drug-free way to support your health, red light therapy might just be the missing piece in your wellness routine.

Ready to give it a glow?
Take your time, do your research, and find a device (or provider) that knows what they’re doing—because when red light therapy is done right, the benefits can be truly illuminating.