Red Light Therapy Routines for Holiday Stress Relief

About the author

Evelyn Reed, M.S.

Health Science EducatorCertified Wellness Coach

Evelyn Reed, M.S., is a Health Science Educator and Certified Wellness Coach specializing in evidence-based, at-home wellness solutions. With a Master's degree in Health Science, she focuses on translating complex scientific research on cellular health and light therapy into practical, accessible protocols. Evelyn is dedicated to empowering individuals to manage pain, improve sleep, and enhance skin vitality. Her science-first, empathetic approach makes her a trusted advocate for achieving long-term health goals.

When the holidays arrive, many of my clients expect joy and connection but end up feeling wired, exhausted, and on edge. Travel, family dynamics, extra sugar and alcohol, financial pressures, and disrupted routines all push the nervous system toward chronic “fight-or-flight.” As a red light therapy wellness specialist, I see this every year—and I also see how the right light routines can gently support stress relief, mood, and sleep when used thoughtfully and safely.

Red light therapy is not a magic cure for anxiety, depression, or burnout. The research is promising but still developing, and the most reputable experts emphasize it as a complement, not a replacement, for mental health care. With that in mind, this article walks you through what the evidence actually says and how to build practical, holiday-friendly routines you can use at home.

Holiday Stress, Inflammation, and Your Nervous System

Stress is the body’s instinctive response to pressure, change, or perceived danger. Wellness centers that work with stress and recovery describe how it shows up physically as rapid heart rate, muscle tension, headaches, digestive upset, and fatigue, and psychologically as anxiety, irritability, mood swings, and poor focus. Organizations like the American Institute of Stress highlight how common stress-related symptoms are across the United States.

Short bursts of stress can be motivating. The problem is chronic stress, which stays switched on for weeks or months and has been linked to higher risk of heart disease, diabetes, obesity, weakened immunity, and sleep disruption. The holiday season tends to pile on many of the classic triggers at once: overscheduling, travel, less sleep, comfort eating, financial strain, and sometimes grief.

In that context, the goal of a red light routine is not to “eliminate stress,” but to help your body recover from it: supporting your sleep-wake rhythm, easing physical tension and inflammation, and nudging mood in a calmer direction.

Infographic: Holiday stress impacting brain and inflamed liver, showing nervous system's role in inflammation.

What Red Light Therapy Actually Is

Across medical and wellness literature, red light therapy is often referred to as photobiomodulation or low-level light therapy. Everyday Health defines photobiomodulation as using light within specific wavelength ranges, roughly 400–1,200 nanometers, to produce biological effects in tissue. Red light occupies about 620–750 nanometers; near-infrared sits just beyond what we can see.

Verywell Health and other reputable sources describe red light therapy as exposure of the skin to specific low-intensity red and near‑infrared wavelengths, typically delivered through LEDs or low-level lasers. Unlike ultraviolet light, these wavelengths do not damage DNA and do not tan or burn the skin when used properly.

Mechanistically, photons penetrate into tissue and are absorbed by chromophores inside cells, particularly in the mitochondria, which are the cell’s energy centers. Aesthetic medicine and sports recovery articles repeatedly highlight increased ATP (adenosine triphosphate) production, improved blood flow, and a reduction in inflammatory markers as core effects. One clinical article cited by Aesthetic Bureau notes that red light can modulate cytokines involved in chronic inflammation, and multiple sources describe improvements in circulation and tissue oxygenation.

In practical terms, that means red light therapy aims to help cells work more efficiently, repair damage more readily, and generate less inflammatory “noise” in the background—factors that tie directly into how resilient you feel under stress.

Red light therapy infographic detailing its definition, function, and health benefits including stress relief.

How Red Light Therapy May Ease Stress, Anxiety, and Sleep Disruption

Several overlapping mechanisms in the research help explain why red light therapy is being explored for stress relief and mental health support.

First, mood and neurotransmitters. Articles from clinics and device manufacturers focused on mental health report that red and near‑infrared light may influence serotonin and dopamine pathways, and support brain-derived neurotrophic factor (BDNF), which helps with neurogenesis and synaptic plasticity. A review from LiveFree Health notes that red light, through better mitochondrial function and reduced neuroinflammation in the brain, may support mood regulation and reduce anxiety and depression symptoms. A mental-health–focused article from RLT Home summarizes clinical work where near‑infrared light across 600–1,000 nanometers was associated with improvements in depression and anxiety scores, including small trials in major depressive disorder and trauma-related conditions.

Second, inflammation and oxidative stress. Chronic stress and anxiety are tightly linked with persistent low-grade inflammation and oxidative damage. Multiple sources, including Aesthetic Bureau, Float Hub, and London Cryo, describe how red and near‑infrared light boost antioxidant defenses, reduce pro-inflammatory cytokines, and support tissue repair. Float Hub notes that full-body exposure can decrease oxidative stress and support antioxidant systems like glutathione and superoxide dismutase, while St. Mary’s Wellness Center emphasizes red light’s ability to calm brain inflammation associated with depression and anxiety.

Third, sleep and circadian rhythm. Poor holiday sleep makes stress and low mood worse, and sleep-focused red light content is rich. Aesthetic Bureau cites small insomnia studies where red light exposure was associated with improved sleep quality and daytime functioning. Mito Red Light reports work in athletes where consistent evening red light sessions were associated with deeper, more restorative sleep and better morning energy. Vital Red Light and London Cryo both highlight red light’s ability to support melatonin production and help realign circadian rhythms when used as part of a wind-down routine, while Calm describes how simple red-tinted lighting can reduce the stimulating impact of blue light in the evening.

However, the picture is not one-sided. A controlled study indexed on PubMed compared one hour of pre-sleep red light, white light, and darkness in people with insomnia and in healthy sleepers. Under red light, both groups had higher anxiety and negative emotion scores, and the insomnia group showed disturbed aspects of sleep compared with darkness. Interestingly, red light in that study also increased alertness before bed. This suggests that bright or prolonged red light right before sleep can, in some circumstances, worsen mood and sleep in sensitive individuals.

Taken together, the evidence points to red light therapy as a potentially useful stress and sleep tool, but one that must be used with care. The details of timing, intensity, and how it fits into your broader routine matter.

Red light therapy helps ease holiday stress, anxiety, and sleep disruption.

What the Evidence Can (and Cannot) Promise

It is important to ground expectations before building a holiday routine.

On the supportive side, there is a substantial body of photobiomodulation literature overall, and clinical and wellness sources emphasize that thousands of papers have explored red and near‑infrared light across pain, inflammation, skin health, and sports performance. For mental health and stress:

The RLT Home review summarizes small trials in major depression, bipolar disorder, PTSD, and anxiety where near‑infrared treatments were associated with meaningful symptom reductions, often in the 20–50% range in scores, especially when used alongside standard care.
LiveFree Health and St. Mary’s Wellness Center describe red light as a helpful adjunct that may enhance relaxation, stress resilience, and recovery when integrated with chiropractic, psychotherapy, medication-assisted treatment, and mindfulness.
Sleep-oriented wellness content cites a 2012 Journal of Athletic Training study where red light improved sleep quality and endurance in athletes, and a review in Frontiers in Neuroscience suggesting benefits for melatonin production and circadian regulation.

On the cautious side, Verywell Health stresses that evidence remains limited and inconsistent for many claimed benefits, and notes there are no universally accepted dosing guidelines. The PubMed insomnia trial is a clear reminder that not all red light is automatically relaxing, especially when used as a bright pre-sleep stimulus. Safety articles also highlight potential eye risks if devices are used improperly and emphasize that long-term safety data are not fully established.

In my own work with clients, I see red light therapy routines functioning best as one piece of a larger plan: alongside therapy or coaching, basic sleep hygiene, movement, nutrition, and (when appropriate) prescribed medication, rather than as a stand-alone solution.

Holiday-Friendly Red Light Therapy Routines

Within that evidence-based, realistic frame, there are several types of routines that tend to fit especially well into the hectic holiday season. These are general patterns drawn from clinical guidance by physical therapy practices, sleep-focused device makers, and mental health–oriented clinics. Always adapt them to your own health status and the instructions for your device.

Morning Reset: Start the Day Grounded Instead of Rushed

Many full-body and panel-based guides, including Fuel Physical Therapy, Float Hub, and St. Mary’s Wellness Center, recommend morning or daytime sessions to boost energy and regulate circadian rhythms. Bestqool and Haven Of Heat describe easy ways to pair red light with waking rituals.

A typical holiday morning routine might look like this. After you wake and use the bathroom, drink some water, then position yourself about 6–12 inches from your device, following the manufacturer’s distance range. For a full-body panel, you could stand or sit while your chest, neck, and face are within that distance; for a smaller panel or targeted device, you might focus on the upper chest and throat area, which many people experience as “tight” under stress. Set a timer for about 10–15 minutes, a duration repeatedly recommended for general wellness, energy, and skin support.

While the light is on, avoid checking your cell phone or emails. Several stress-management guides suggest light stretching, simple joint movements, or gentle breathwork. Bestqool, for example, describes morning practices such as raising your arms overhead, wiggling toes, and using a 4–4–6 breathing pattern. Combining that with red light exposure can create a ritual that tells your nervous system, “We are waking up intentionally, not sprinting into a crisis.”

For people vulnerable to seasonal affective symptoms, morning red light sessions may also complement bright-light or blue-enriched therapy prescribed for SAD, though they are not the same treatment. Synergique Healing notes that red light tends to have a calming rather than stimulating effect, while blue light is more activating and is used for circadian and SAD goals. If you already use bright-light therapy under clinical guidance, speak with your provider before layering additional devices.

Midday Stress Break: Undo the Tension You Are Carrying

By midday during the holidays, many people are already carrying tension in their neck, shoulders, and jaw from driving, shopping, cooking, and social planning. Float Hub outlines how full-body red light therapy can improve circulation, reduce inflammation, and boost cellular energy, which may translate into less fatigue and muscle tightness. Fuel Physical Therapy’s protocols for pain and recovery often cluster around 10–20 minutes per session, three to five times per week.

A midday routine can be surprisingly simple. Step away from noise if you can, even in a bedroom or quiet corner. Position your device so that it targets areas where you personally store stress—often the shoulders, upper back, and neck. For a panel, that might mean sitting on a chair with your back toward the device, about 6–12 inches away. For a handheld or wrap-around device, you might secure it around the upper back or shoulders.

Spend about 10–20 minutes in this position. Stretch your neck gently, roll your shoulders, or simply sit and focus on slow, elongated exhalations. Recovery-focused clinics describe using similar routines alongside physical therapy, massage, or cryotherapy to lower cortisol, reduce inflammation, and support better sleep later on. Even if you are not in a clinical setting, you can re-create a small piece of that restorative environment at home.

Evening Wind-Down: Use Red Light Mindfully, Not Mindlessly

Evening is where the research and marketing claims diverge the most, and where thoughtful use really matters.

On one side, sleep and wellness brands such as Vital Red Light, Mito Red Light, and London Cryo emphasize that long-wavelength red and near‑infrared light in the evening can support melatonin production, help people fall asleep more easily, reduce nighttime awakenings, and relieve muscle tension. Suggestions commonly include 10–30 minute sessions, several times per week, scheduled about one to two hours before bed and finished at least 30–60 minutes before sleep. Calm also points out that simply swapping bright white bulbs for dim red-tinted lamps in the evening can reduce the alerting effects of blue light.

On the other side, the insomnia study indexed on PubMed found that one hour of pre-sleep red light increased anxiety and negative emotions and disturbed aspects of sleep compared with darkness, in both healthy sleepers and people with insomnia. That was not a small ambient lamp; it was a bright, continuous pre-sleep exposure.

The most reasonable takeaway for holiday routines is to treat evening red light as a gentle tool, not a floodlight. Many of my clients do well with a session in the early evening, particularly after work or after returning from social events, rather than right before lights-out. For home use, you can aim for something like this: approximately 10–20 minutes of exposure to a red or red-plus–near‑infrared device at 6–12 inches, scheduled 60–120 minutes before you intend to sleep. Keep the rest of the environment dim and quiet. Pair the session with relaxing activities like reading, stretching, journaling, or guided breathing, and end it well before you actually turn off the lights.

Pay attention to how you feel. If you notice that evening red light leaves you more wired, anxious, or restless, shift those sessions to earlier in the day, reduce session length, or focus on red-tinted ambient lighting rather than higher-intensity therapy panels in the hour before bed.

How Often Should You Use Red Light During the Holidays?

Frequency is another place where sources converge. Fuel Physical Therapy notes that many protocols use three to five sessions per week, often in an initial block of 12–16 sessions over four weeks, with cumulative exposure rather than one-off treatments driving results. Float Hub suggests daily or every-other-day use for full-body anxiety protocols. St. Mary’s Wellness Center mentions that many people benefit from two to three sessions per week, with some using daily sessions depending on goals and tolerance. London Cryo and Mito Red Light, in the sleep and stress context, often recommend daily or near-daily short sessions for 10–14 days to start, then adjusting as needed.

For most generally healthy adults using at-home devices through the holiday period, a realistic and evidence-aligned plan is to aim for about three to five sessions per week, each lasting around 10–20 minutes, for at least a few weeks. That could include a mix of morning, midday, and early-evening sessions depending on your schedule and how your body responds. If you are under medical or psychiatric care, check in with your provider before significantly increasing intensity or frequency.

Woman with red light therapy mask and device for holiday stress relief.

Matching Your Routine to Your Device Type

Your specific device will shape what is practical. Verywell Health and device manufacturers describe a wide range of options, from handheld spot-treaters and facial masks to large panels, beds, caps, and full-body pods.

Full-body panels and beds are best suited for people who want generalized stress, sleep, and recovery support. Float Hub’s guidance for anxiety, for example, involves exposing most or all of the body at a moderate intensity for about 10–20 minutes per session, daily or every other day. For holiday use, that could mean standing in front of a panel several mornings per week, then adding a shorter upper-body session on especially stressful days.

Handheld and wrap-around devices are useful for targeted tension—such as jaw tightness from holiday social anxiety, shoulder pain from wrapping gifts and lifting luggage, or low back strain from long drives. Haven Of Heat and Bestqool give examples of integrating small devices into daily routines by treating specific joints or muscle groups for about 10 minutes at a time while you read or relax.

Transcranial or mental-health–focused devices, like those discussed by RLT Home, are more specialized. They typically direct near‑infrared light at the forehead and temples to reach brain regions involved in mood regulation, using wavelengths around 810–850 nanometers and sometimes deeper near‑infrared. Protocols in that literature often recommend approximately 15–20 minutes per session, four or five times per week for several weeks, with maintenance sessions later. Because these devices target the head and brain, strict adherence to safety instructions and coordination with your mental health provider are especially important.

Whatever device you use, consistent themes emerge from safety sources: follow the manufacturer’s manual carefully, avoid staring directly at the LEDs, consider protective eyewear near the face, and start with shorter sessions to see how your skin and nervous system respond.

Pros and Cons of Holiday Red Light Therapy Routines

A realistic look at advantages and limitations can help you decide whether to invest time and money in red light therapy this season.

Aspect	Potential benefits	Limitations and cautions
Stress and mood support	Clinics and device makers focused on mental health describe reductions in anxiety and depressive symptoms in small trials when near‑infrared light is used as an adjunct to therapy or medication. Some users report feeling calmer, more resilient, and better able to handle daily challenges after regular sessions.	Evidence is still emerging, and Verywell Health emphasizes that many claims remain unproven. Red light therapy should complement, not replace, professional mental health care. Individual responses vary widely.
Sleep and circadian rhythm	Sleep-focused brands and a Journal of Athletic Training study in athletes report improved sleep quality, fewer awakenings, and better morning energy with consistent evening sessions timed well before bed. Evening red-tinted lighting can also help offset blue light from screens.	A controlled insomnia study found that one hour of pre-sleep red light increased anxiety and negative mood and disturbed sleep compared with darkness, reminding us that intensity and timing matter. People with insomnia or strong pre-sleep anxiety should be especially cautious.
Pain, tension, and recovery	Multiple sources highlight reduced pain, improved circulation, and better muscle recovery, including benefits for arthritis, chronic pain, and exercise-induced soreness. Less physical discomfort can indirectly reduce stress and improve mood during busy holidays.	Red light therapy does not substitute for evaluation of new or severe pain. Overuse or inappropriate device placement can cause skin irritation or transient discomfort. It is not a standalone treatment for serious musculoskeletal conditions.
Practicality and accessibility	Devices are widely available for home use, and sessions are noninvasive, generally comfortable, and easy to pair with other relaxation practices. Many people find the warmth and red glow inherently soothing.	There are no universal dosing guidelines, and at-home devices are often less powerful than clinical systems. High-quality panels, pods, or beds can be expensive, and most insurance plans do not cover them. Results usually require consistent use over weeks or months.
Safety profile	When used according to instructions, red light therapy is generally described as safe for all skin types and ages, without UV exposure or tissue damage. Wellness clinics and safety guides report mainly mild, temporary side effects like skin redness or tightness.	Safety experts caution about potential eye damage with improper use, unknown long-term effects, and the need for extra care in people who are pregnant, have epilepsy, photosensitive conditions, or take light-sensitizing medications. Professional guidance is recommended in these cases.

Safety, Contraindications, and When to Pause

Home-use safety articles, including guidance for devices like FlexBeam as summarized by Routines Club, emphasize a few non-negotiables.

Always read and understand the manufacturer’s instructions before starting. That includes recommended treatment times, distances, and any device-specific warnings. Start with shorter sessions rather than jumping straight to longer exposures, and monitor your skin for irritation or unusual redness. If you notice significant discomfort, stop and consult a healthcare professional.

Eye safety is particularly important. While many sources note that red light is less damaging to the eyes than ultraviolet or bright blue light, they still caution that it can be intense or uncomfortable, especially near the face. Using protective eyewear as recommended, keeping your eyes closed, and avoiding direct staring into the LEDs are all sensible precautions.

People with pre-existing conditions—especially skin diseases, photosensitivity, epilepsy, or serious psychiatric disorders—as well as those taking medications that increase light sensitivity, should talk with their healthcare provider before beginning red light therapy. Mental-health–focused articles from LiveFree Health, St. Mary’s Wellness Center, and RLT Home unanimously present red light as an adjunctive modality used alongside psychotherapy, medication, and lifestyle interventions, not as a substitute for them.

Finally, there is such a thing as too much of a good thing. Haven Of Heat notes that overuse may reduce effectiveness and cause skin irritation. Fuel Physical Therapy and St. Mary’s Wellness Center both underline the importance of balanced protocols rather than constant daily maximal dosing. During a stressful season, it is tempting to throw every tool at your nervous system, but consistency with moderate, evidence-aligned sessions tends to work better than excess.

Combining Red Light with Other Holiday Stress Tools

Red light therapy fits best into a holistic plan. Recovery-focused centers highlight how combining it with movement, mindfulness, and other therapies produces a more robust stress-management approach.

Several wellness programs pair red light with practices like meditation, yoga, or breathwork. OptoCeutics describes research where red light during meditation increased relaxation beyond meditation alone. Bestqool suggests weaving short meditation or breath sessions into daily routines alongside red light and digital detox breaks. LiveFree Health and St. Mary’s Wellness Center integrate red light with chiropractic care, cognitive-behavioral therapy, medication-assisted treatment, and group work to support both physical and emotional recovery.

In the context of holiday stress, red light can become a cue for a broader ritual: perhaps a 15-minute evening session with your panel while you journal or read, followed by turning off screens, dimming lights, and doing a brief body scan before bed. Or a midday break where you combine red light on tight shoulders with a slow walk outside afterward. Think of the device as a supportive teammate, not the entire team.

Holiday Red Light Therapy FAQ

Is red light therapy enough to manage my holiday anxiety on its own?

Based on current evidence and expert opinion, no. Articles from mental health clinics and reviews like those summarized by RLT Home, LiveFree Health, and St. Mary’s Wellness Center consistently treat red light therapy as an adjunct to standard care, not a replacement. It can support mood, resilience, and sleep, but it does not replace psychotherapy, medication when indicated, or core lifestyle steps such as movement, nutrition, and social support.

How soon might I notice less stress or better sleep?

Timelines vary. Sleep and recovery–focused content from Mito Red Light, London Cryo, and Vital Red Light often mentions that people begin noticing changes after about one to two weeks of consistent sessions, with more substantial benefits accruing over two to four weeks or longer. Some chronic pain and inflammation protocols in the physical therapy literature use an initial block of 12–16 sessions over roughly four weeks before reassessing. If you do not notice any benefit after several weeks of consistent, well-timed use, it may be worth adjusting your protocol or discussing other options with a professional.

Should I use red light therapy late at night if I feel very wired?

Be careful. While some wellness sources advocate evening red light sessions for sleep, the controlled insomnia study on PubMed found that one hour of pre-sleep red light increased anxiety and negative affect compared with darkness. If you already feel wired or anxious near bedtime, flooding yourself with bright red light may not help and could make things worse. In that situation, it is usually safer to move your session earlier in the evening or daytime and rely on other calming tools—such as gentle stretching, breathing, or a warm bath—closer to bedtime. If you choose to experiment, keep sessions short, end them well before lights-out, and pay close attention to how your body responds.

A Compassionate Closing Thought

Holiday seasons can amplify both joy and struggle. Red light therapy will not erase family dynamics, grief, or the realities of your schedule, but used wisely, it can become a steady, low-friction ally for your cells, your sleep, and your nervous system. If you decide to build a routine, do it gently: start low, go slow, stay curious about how you feel, and keep your therapist, physician, or other trusted professionals in the loop. The goal is not perfection, but a little more ease and steadiness as you move through this time of year.