Light Therapy 101: Benefits, How It Works, and Where to Get It

sheldonsonnenberg
5 days ago
3 min read

Light Therapy 101: Benefits, How It Works, and Where to Get It

By Human Function and Performance (HFP)

TL;DR: Strategic light exposure boosts cellular energy (ATP), speeds recovery, reduces pain and inflammation, and improves sleep and mood. Start with the sun (free), and layer in targeted tools like phototherapy patches, red/near-infrared (NIR) light, and infrared saunas based on your goals, budget, and time.

Why Light Matters

Your cells are light-sensitive. Mitochondria—the cell’s energy centers—respond to specific wavelengths by up-regulating ATP production, modulating reactive oxygen species (ROS), and triggering pro-recovery signaling. In the nervous and musculoskeletal systems, this translates to:

Faster recovery & less soreness after training or manual therapy
Reduced pain & inflammation in joints, tendons, and fascia
Improved circulation & lymph flow for tissue healing
Better sleep & circadian alignment when light is timed correctly
Mood & cognitive support, especially via morning light and blue-light management at night

At HFP, we pair light exposure with alignment and movement strategies so tissues are positioned to receive and use the signal.

The Spectrum at a Glance (Wavelengths & Frequencies)

Band	Typical Wavelength (λ)	Approx. Frequency (f = c/λ)	Practical Notes
Ultraviolet (UV)	10–400 nm	30,000–750 THz	Stimulates vitamin D (UVB ~ 280–315 nm). Overexposure can damage skin/eyes.
Visible Violet/Blue	400–500 nm	750–600 THz	Strong circadian/alerting signal. Short sessions AM; limit at night.
Visible Green	500–570 nm	600–526 THz	May aid migraine modulation; neutral for circadian.
Visible Red	620–680 nm	~484–441 THz	Classic red-light band for skin, superficial tissues, anti-inflammatory signaling.
Near-Infrared (NIR)	780–950 nm	~385–316 THz	Deeper penetration for muscle, fascia, joints, brain.
Far-Infrared (FIR)	3–20 µm	~100–15 THz	Deep warming of tissues, circulation, parasympathetic activation, detox support.

Therapeutic sweet spots: 630/660 nm (red) and 810/830/850 nm (NIR). Infrared saunas typically emit 6–12 µm FIR.

Light Therapy Sources: Ranked by Simplicity & Cost

Source	Cost Level	Key Benefits	HFP Use Case
1. The Sun	Free	Circadian rhythm, vitamin D, mood	Morning mobility and breathing sessions outdoors
2. Phototherapy Patches (LifeWave®)	Low	Portable energy & recovery support	Used during work/travel; paired with HFP recovery plans
3. Red/NIR Light Panels	Moderate	Local pain & tissue repair	Post-session photobiomodulation in clinic or home use
4. Infrared Sauna	Higher	Full-body detox, circulation, relaxation	Recovery days; combine with electrolytes & breathwork

Sample Weekly Stack (HFP Framework)

Daily☀️ AM Sunlight (5–10 min) — barefoot if possible💨 Nasal breathing & light mobility💻 Dim screens 90 min before bed for melatonin support

3–5x/week🔴 Red/NIR Panel (10 min/area) post-session🔥 Infrared Sauna (20–35 min) for recovery; hydrate with electrolytes

Optional:🩹 Phototherapy Patches (LifeWave X39®, IceWave®, etc.) on high-stress or recovery days

Safety & Guidelines

Avoid direct eye exposure to bright LEDs
Consult a clinician before using light therapy if on photosensitizing meds
Start slow—gradually increase exposure
Hydrate and replace minerals during sauna sessions

HFP-Tailored Support

At Human Function and Performance, we customize light therapy protocols around movement, recovery, and alignment. Whether you’re addressing pain, improving athletic output, or elevating daily energy, our team can match the right wavelength and device to your needs.

Book a Recovery & Performance Session → Experience red light, phototherapy patches, and movement therapy in one integrated session.

Shop HFP-Approved Devices → Ask our team for recommended panels, patches, or portable solutions that fit your lifestyle and budget.

Downloadable Cheat Sheet

🗂️ Light Therapy Quick Reference — wavelengths, benefits, and daily schedule guide

➡️ Available in printable PDF form at your next HFP visit or by email request.

*Disclaimer: This article is educational and not a substitute for medical advice. Always consult your healthcare provider before beginning any new therapy.