Rain that lingers for days can do more than soak your shoes. Many people notice that long stretches of gray, damp weather leave them feeling sluggish, low in mood, congested, achy, and puffy around the eyes. As someone who focuses on at‑home light and wellness tools, I hear the same story every year: “When the sun disappears, I just don’t feel like myself.”
Red light therapy is often marketed as a cure‑all for these rainy‑season blues. The reality is more nuanced. Some light‑based treatments are well established for seasonal depression and sleep. Others, including red and near‑infrared (NIR) therapy, show promise for allergies, sinus health, pain, and skin—but the evidence is still emerging, and not every online claim is supported by major medical centers.
In this article, I will walk you through what the research actually says about different light methods, how they may help with rainy‑season discomfort, and where red light therapy realistically fits in—so you can make informed, safe choices for your home routine.
How Rainy Seasons Affect Your Body
When the sky stays gray and you spend more time indoors, several systems are affected at once.
Reduced daylight can disrupt your circadian rhythm, the internal clock that regulates sleep–wake cycles, hormones, and energy. Seasonal affective disorder (SAD) is the most studied example. It is a form of depression that recurs in fall and winter, with symptoms such as low mood, oversleeping, carbohydrate cravings, and low motivation. Harvard Health and Mayo Clinic describe bright light therapy as a core non‑drug treatment for SAD, precisely because it helps realign that clock.
At the same time, rainy seasons often mean more time in damp spaces, changing pollen patterns, and increased exposure to indoor allergens like dust and pet dander. Allergic rhinitis, an IgE‑mediated inflammation of the nasal mucosa, can cause sneezing, runny nose, nasal obstruction, itching, watery eyes, and fatigue. A functional sinus‑health article from Mito Red Light points out that unhealthy sinuses are not a minor nuisance—they affect breathing, sleep, and immune burden.
Finally, your skin can react to seasonal triggers as well. Itchy, red, puffy eyes, and reactive facial skin are common during allergy season, as described by SmoothSkin and ConsultingRoom. Many people describe this as “rainy‑season face”: swollen under‑eyes, dull skin, and a general sense of looking as tired as they feel.
Because these discomforts are driven by light exposure, immune responses, and circulation, it makes sense that people look to light‑based therapies for help. The key is understanding which type of light helps which problem.
What Red Light Therapy Actually Is
Red light therapy, often called photobiomodulation or low‑level light therapy, uses low‑dose red and near‑infrared wavelengths delivered by LEDs or low‑power lasers. Cleveland Clinic notes that these wavelengths act on cell mitochondria—the “powerhouses” of cells—helping increase cellular energy (ATP), improve blood circulation, and reduce inflammation in targeted tissues.
Unlike ultraviolet (UV) light, red and NIR light do not tan or burn the skin at typical therapeutic doses. Healthline and UCLA Health both describe red light therapy as noninvasive and generally safe in the short term when used correctly, without the DNA damage associated with UV.
Current evidence is strongest for uses such as:
Skin support, including wound healing, improvement in fine lines and wrinkles, and reducing redness or post‑procedure inflammation.
Pain and inflammation management in some musculoskeletal and post‑cancer‑treatment settings, as noted in clinical trials summarized by Cleveland Clinic and NP Women’s Healthcare.
Adjunctive support for certain ulcers and chronic wounds, and for reducing oral mucositis (painful mouth ulcers) after chemotherapy or radiation.
For many other claims—weight loss, major cardiovascular benefits, sports performance, or sweeping mood changes—Healthline and NP Women’s Healthcare emphasize that evidence is limited or preliminary. These sources also highlight that mental health claims, especially for depression and seasonal affective disorder, are particularly weak and often based on small or uncontrolled studies.
This is why it is critical to distinguish red light therapy from bright “SAD lamps,” which work very differently.
Red Light Panels vs. Bright Light Boxes for Rainy‑Season Low Mood
If you feel heavy and depressed when it rains for weeks, you are essentially experiencing a light‑deficit problem. The most evidence‑based light treatment for that is not red light, but bright white light therapy.
GoodRx, Harvard Health, Health.com, and Mayo Clinic all describe bright light therapy as a front‑line treatment for SAD and other depressive conditions. The typical protocol uses a medically designed light box that delivers about 10,000 lux—roughly the brightness of a gray outdoor day—placed about 16–24 inches from your face. You sit near it with your eyes open for about 20–30 minutes shortly after waking, letting the light enter your peripheral vision while you read, eat, or work.
Several key findings back this approach:
Large reviews cited by Harvard Health show that bright light therapy can be roughly as effective as antidepressant medication or cognitive behavioral therapy for both seasonal and some nonseasonal depression, with response rates in the range of 40–60 percent.
GoodRx notes that about three out of five people with SAD experience their depressive symptoms cut roughly in half within a few days to a few weeks of daily light‑box use.
A placebo‑controlled study summarized in PubMed Central found that a single 1‑hour session of bright white light produced a significantly greater reduction in depression scores than an hour of dim red light in people with diagnosed SAD, suggesting that bright light has a rapid, measurable antidepressant effect beyond placebo.
Another PubMed study comparing green light and red light found that green light produced a stronger antidepressant effect than red light, reinforcing the idea that the antidepressant benefits are linked to how specific wavelengths stimulate retinal photoreceptors.
By contrast, Cleveland Clinic states clearly that there is no scientific evidence that low‑level red light therapy is effective for depression or seasonal affective disorder, despite online claims. GoodRx similarly cautions that red light therapy is not an effective or recommended treatment for SAD and should not be used as a substitute for bright light therapy. Healthline notes that researchers often use red light as a placebo in light‑therapy trials because it does not suppress melatonin or reset circadian rhythms the way bright white or blue‑enriched light does.
Yet you will see wellness centers and device brands suggesting that red light panels can help seasonal mood. Functional medicine clinics such as Inner Healing Medical and regional centers in Wisconsin and Tennessee describe protocols using red and NIR panels to support seasonal wellness. They theorize that by increasing mitochondrial energy and modulating inflammation in brain tissue, red light may indirectly support mood, mental clarity, and sleep. Articles from Physical Achievement Center, Carbon World Health, Joovv, and Time Wellness Tennessee also suggest that regular panel sessions may help people feel more energized and less “foggy” in winter.
It is important to reconcile these views. Major academic medical centers and evidence reviews do not currently endorse low‑level red light as a primary treatment for depression or SAD. Some wellness clinics report encouraging experiences using red light as a complement to standard care. Both can be true in an evolving field.
For rainy‑season low mood, the safest evidence‑based steps are to:
Use a clinically appropriate bright light box under guidance from your healthcare provider, especially if you have true SAD, bipolar disorder, or severe depression.
Consider red light panels, if at all, as an adjunct for general wellness (for example, muscle recovery or skin support), not as your main mood treatment.
Work with a mental health professional on counseling, medications when appropriate, and lifestyle strategies such as regular movement and social connection.
If you are tempted to replace a SAD lamp with a red light panel because the red panel feels more comfortable or more “high tech,” current research suggests that is not a trade‑off in your favor.
Intranasal Red Light for Sinus and Allergy Discomfort
Rainy seasons can aggravate nasal and sinus symptoms, whether from pollen shifts, dust in closed indoor spaces, or mold in damp environments. Sneezing, runny nose, congestion, facial pressure, and post‑nasal drip are all hallmarks of allergic rhinitis and sinus irritation.
Here, red and near‑infrared light therapy does have a more direct and growing evidence base.
An observational trial in adults with mild persistent allergic rhinitis evaluated an intranasal LED device delivering 660 nm red light and 940 nm near‑infrared light at a low power of 5 mW. Participants, who had positive skin‑prick tests and at least two years of symptoms, self‑administered treatment three times a day for four weeks, using small probes inserted into both nostrils.
Researchers found that:
Quality‑of‑life scores related to rhinoconjunctivitis improved significantly after two and four weeks of treatment.
Overall symptom scores on a visual analog scale dropped significantly over the same period.
Nasal obstruction and runny nose improved notably about seven days into treatment, with continued progress through week four.
Nasal smear tests showed favorable shifts in eosinophil patterns (a type of inflammatory cell) in several patients with baseline eosinophilia, though the small sample size made it hard to draw firm statistical conclusions.
Side effects were mild: one participant reported transient nasal dryness and temporary itching; there were no serious adverse events.
The authors concluded that low‑power intranasal phototherapy with 660 and 940 nm light could meaningfully improve symptoms of mild persistent allergic rhinitis, while emphasizing that more controlled trials are needed.
A sinus‑health article from Mito Red Light further explains how photobiomodulation may help nasal and sinus tissues. Light absorbed by mitochondrial chromophores can increase cellular energy, reduce oxidative stress, and modulate inflammation, supporting tissue repair. Within the nasal cavity, red and near‑infrared wavelengths penetrate into the mucosa and local blood vessels, while blue light has more superficial antimicrobial effects, potentially reducing bacterial load. Intranasal light therapy is being explored for sinus congestion, sinus‑related headaches, immune support, and possibly even mood and mental clarity, but protocols and evidence are still evolving.
Trophy Skin describes red light nasal therapy devices that emit narrow‑band red light around 650–660 nm inside the nostrils. They cite double‑blind randomized evidence supporting improvements in allergic rhinitis symptoms such as congestion, sneezing, and runny nose. Compared with decongestant sprays, these devices are non‑drug, non‑invasive, and designed for daily sessions of about 5–15 minutes.
Consumer‑oriented products such as the Kinetik Wellbeing Allergic Rhinitis Reliever and other intranasal red light devices marketed online are positioned as self‑care tools to ease watery eyes, runny nose, and sneezing. The messaging consistently emphasizes comfort and day‑to‑day relief rather than curing the underlying allergy.
From a rainy‑season perspective, this means:
If your main discomfort is nasal—constant dripping, stuffiness, sinus pressure—intranasal red light devices may be a reasonable at‑home adjunct, particularly when symptoms are chronic but mild.
They should sit alongside, not replace, core sinus‑health practices such as staying hydrated, using saline sprays or nasal irrigation, running a humidifier in dry rooms, avoiding smoke, minimizing exposure to known allergens, and using appropriate medications recommended by your clinician.
You should always involve a healthcare professional if symptoms are severe, if you have frequent nosebleeds, nasal polyps, chronic sinus infections, or if you are unsure whether these devices are appropriate for your specific condition.
Manufacturers such as Mito Red Light are careful to state that their devices are wellness tools, not intended to diagnose, treat, cure, or prevent disease. That is the right mindset: think of intranasal red light therapy as a supportive comfort measure during the rainy season, not a stand‑alone medical treatment.
Red Light for Puffy Eyes and Reactive Skin in Allergy Season
One of the most visible rainy‑season complaints is the “allergy face” look: red, puffy under‑eyes, tired skin, and sensitive cheeks that sting at the slightest product. Here, targeted LED red light aimed at the skin surface can be helpful.
SmoothSkin describes LED eye patches that combine 630 nm red light and about 833 nm near‑infrared light with hydrocolloid patches infused with hyaluronic acid, niacinamide, and peptides. The red light is intended to boost collagen and reduce fine lines, while the near‑infrared penetrates a bit deeper to support firmness and brightness. Sessions typically last about 10 minutes, and consistent use over roughly six weeks is reported to reduce under‑eye puffiness, redness, and the appearance of bags.
These eye patches can also be used on other small areas, such as smile lines or crow’s feet, making them a flexible option for people whose rainy‑season allergies show up as local irritation and swelling.
ConsultingRoom discusses LED light therapy systems such as Dermalux and Celluma that use a Tri‑Wave approach—blue, red, and near‑infrared wavelengths together—to calm redness, reduce inflammation, and support overall skin balance during allergy season. Because sensitized skin does not tolerate harsh ingredients well, the article recommends scaling back strong acids and retinoids, avoiding fragrance and essential oils, and focusing on barrier‑repairing hydration while using LED treatments as a gentle, non‑invasive reset.
Some clinics also offer Byonik laser treatments, which work at a cellular level to reinforce the skin barrier, deliver hyaluronic acid and antioxidants, and synchronize light pulses with your pulse for optimized uptake. These are more advanced, in‑clinic options for people with persistent, allergy‑prone skin.
In practical terms, if rainy weather leaves you with puffy eyes and reactive skin:
At‑home LED eye patches or masks with red and NIR light may help reduce visible signs of inflammation and fatigue over several weeks.
Pair any light‑based skin treatment with a simplified, fragrance‑free routine rich in moisturizers that repair the skin barrier; this does as much for comfort as the light itself.
View these tools as cosmetic and comfort strategies. They do not replace allergy diagnostics or medical treatment if your eyes are severely swollen, painful, or affecting your vision.
Whole‑Body Red Light Panels for Fatigue, Sleep, and Aches
Full‑body or large‑panel red light devices are marketed widely for energy, sleep, athletic recovery, and general wellness—issues that often flare when rain keeps you indoors and less active.
Brands like Joovv, as well as wellness centers highlighted by Physical Achievement Center in Oshkosh and Time Wellness in Tennessee, use panels emitting red wavelengths around 630–660 nm and near‑infrared wavelengths around 810–850 nm. Typical at‑home sessions last about 10–20 minutes, often once daily, with panels placed several inches from the body.
Reported and studied benefits include:
Support for muscle recovery and performance, as trainers and athletes use red light to manage inflammation and soreness after workouts.
Potential improvements in blood flow and circulation, which can help tissues receive oxygen and nutrients and clear metabolic waste more effectively, according to Joovv and NP Women’s Healthcare.
Skin benefits such as improved texture, reduced fine lines, and healing support for scars and stretch marks, as noted by Cleveland Clinic and UCLA.
Pain relief in conditions like neck and back pain or tendonitis, supported by randomized controlled trials summarized in NP Women’s Healthcare and UCLA reviews.
Some wellness centers propose that red light panels may also indirectly improve mood and sleep in darker months by supporting melatonin regulation and reducing neuroinflammation. Inner Healing Medical and Physical Achievement Center describe how red and NIR light may boost ATP production in neurons, rebalance serotonin and melatonin, improve cerebral blood flow, and reduce “brain fog,” especially when used several times per week over two to four weeks.
However, experts at Cleveland Clinic, Healthline, and NP Women’s Healthcare underscore that:
Evidence for mental health benefits of red light therapy is weak, and red is often used as a placebo wavelength in bright‑light depression studies.
The overall research base, while large in number of studies, includes many small, heterogeneous trials, and robust, high‑quality randomized controlled trials are still needed for many claims.
Red light therapy should be seen as an adjunct to standard treatments—such as physical therapy for pain or evidence‑based care for depression—not as a replacement.
Rainy‑season aches and fatigue are real. If you are already doing the basics—movement when you can, adequate sleep, nutrition, medical care—and want to explore a panel for joint stiffness or skin, a well‑vetted, appropriately powered device can be reasonable. Just be cautious about viewing it as a sole solution for complex conditions such as major depression or severe chronic pain.
Comparing Light‑Based Options for Rainy‑Season Symptoms
The table below summarizes how different light methods align with common rainy‑season complaints, based on the sources discussed.
Rainy‑season discomfort |
Best‑supported light approach |
Role of red light therapy |
Key cautions |
Low mood, sadness, sluggishness related to lack of daylight |
Bright white SAD light box around 10,000 lux in the morning, as supported by GoodRx, Harvard Health, Mayo Clinic, and PubMed‑indexed trials |
Low‑level red light panels are not recommended as primary SAD treatment by Cleveland Clinic and GoodRx; some wellness centers use them as adjuncts for energy and sleep |
Always involve a mental health provider; people with bipolar disorder or serious eye disease need specific guidance |
Sinus congestion, runny nose, sneezing from allergic rhinitis |
Standard allergy care plus, in some cases, intranasal phototherapy with 660/940 nm light, which improved symptoms in a four‑week observational study and in nasal‑therapy reports |
Intranasal red light devices may ease mild, persistent nasal symptoms and fit into a broader sinus‑health plan |
Devices are wellness tools, not cures; consult a clinician if symptoms are severe, recurrent, or unclear |
Puffy eyes and reactive facial skin during allergy season |
Gentle skincare with barrier‑repairing hydration; in‑clinic LED or Byonik treatments to calm inflammation as described by ConsultingRoom |
LED eye patches and masks with red/NIR light may reduce visible puffiness and redness over weeks, as reported by SmoothSkin |
Do not use light over severely inflamed or infected skin without medical advice; sensitivity to ingredients in companion patches is still possible |
Muscle stiffness, joint aches, and general fatigue |
Movement, stretching, and medical evaluation for persistent or severe pain; conventional pain management |
Full‑body or large‑panel red/NIR devices can support recovery and reduce pain in some conditions per NP Women’s Healthcare and UCLA, but should remain an adjunct |
Home devices vary widely in quality and power; choose science‑first brands and be cautious about spending large sums without clear goals |
Safety and Smart Use: What I Recommend
Light is powerful biology, and rainy seasons are precisely when we feel that most. Harnessing it wisely requires balancing curiosity with caution.
For bright light boxes, Mayo Clinic and GoodRx recommend choosing a device specifically marketed for SAD that delivers around 10,000 lux with robust UV filtering. Use it within the first hour after waking for about 20–30 minutes, placed roughly 16–24 inches from your face. Keep your eyes open but avoid staring directly at the light. People with bipolar disorder, glaucoma, cataracts, diabetic eye damage, or those taking photosensitizing medications should only start light therapy after discussing it with a knowledgeable clinician.
For red light therapy devices, Cleveland Clinic, UCLA, and NP Women’s Healthcare all emphasize that:
Short‑term use appears safe, but long‑term safety and optimal dosing are not fully known.
Misuse—such as very frequent sessions, high intensities, or direct, prolonged eye exposure—could cause harm, particularly to skin and eyes.
Home devices are often lower power than clinic‑grade equipment and vary widely in quality. “FDA‑cleared” generally refers to basic safety, not guaranteed effectiveness.
In practical terms, that means you should:
Follow the manufacturer’s instructions carefully, including distance from the device and maximum session frequency.
Protect your eyes when appropriate; many clinics use goggles during facial or full‑body sessions.
Avoid using lasers at home unless you are working directly with a trained clinical specialist; LED‑based devices are safer for consumer use.
Choose devices from brands that publish their wavelengths, power output, and safety testing, as recommended by Joovv and GoodRx for light‑therapy equipment in general.
For intranasal devices, the same principles apply. Clean the probes regularly, never share them with others, and stop use and contact a clinician if you experience significant pain, bleeding, or worsening symptoms. Remember that these devices are designed to add comfort, not to replace evaluation for conditions such as chronic sinusitis, nasal polyps, or asthma.
Finally, be realistic. Healthline and NP Women’s Healthcare both caution against viewing red light therapy as a cure‑all. Treat it like a supportive tool you might add after you have the core pillars in place: medical evaluation when needed, appropriate medications, movement, sleep, nutrition, and social support.
How to Build a Thoughtful Rainy‑Season Light Routine
Putting everything together, a practical, evidence‑aligned routine might look like this.
If you struggle with low mood or motivation whenever the rain sets in, talk with a healthcare provider about whether your pattern fits seasonal affective disorder. If it does, a bright light box used every morning in the way Harvard Health and Mayo Clinic describe may form a cornerstone of your plan, alongside therapy and, when appropriate, medication.
If nasal congestion and sinus pressure are your main complaints, focus first on hydration, saline nasal care, humidification, and allergen avoidance, as outlined in sinus‑health guidance from Mito Red Light. If symptoms remain bothersome but mild, an intranasal red light device with appropriate wavelengths can be a reasonable experiment, especially if you appreciate non‑drug approaches. Track your symptoms over several weeks and share changes with your clinician.
If rainy‑season allergies mainly show up on your skin—puffy under‑eyes, redness, general irritation—simplify your routine, avoid fragrance and essential oils, and emphasize barrier‑repairing moisturizers. Then consider adding short LED sessions targeted to the under‑eye or face, as in the SmoothSkin and ConsultingRoom examples, for cosmetic relief.
For muscle stiffness and general fatigue, particularly if wetter weather keeps you off your usual exercise routine, a full‑body red light panel session several times per week can be layered on top of stretching, walking when weather permits, and any physical therapy your provider recommends. Use the panel for the indications where evidence is strongest—pain modulation and recovery—not as your sole strategy for deep depression, severe insomnia, or systemic disease.
Above all, anchor your rainy‑season wellness in consistent daily habits. Harvard Health reminds us that even a 30‑minute walk outdoors on a gray day can deliver meaningful light exposure, and combining that with movement adds an extra mood boost. On days when rain or safety makes walking hard, light boxes and carefully chosen red light tools can help bring some of that biological daylight indoors.
Short FAQ
Q: Can I replace my SAD light box with a red light therapy panel? A: Based on sources like Cleveland Clinic, GoodRx, and Harvard Health, the answer is no. Bright white light in the 10,000‑lux range is the form of light therapy with strong evidence for seasonal depression. Low‑level red light is often used as a placebo in depression studies and is not recommended as a primary treatment for SAD. If you want to add a red light panel for pain, skin, or general wellness, do so as an adjunct, not a substitute, and keep your mental health care rooted in proven approaches.
Q: How long does intranasal red light therapy take to help allergy symptoms? A: In the observational study of adults with mild persistent allergic rhinitis using 660 and 940 nm light three times daily, participants began to see significant improvements in nasal obstruction and runny nose around one week, with continued gains through four weeks. Individual responses vary, and this research did not include a control group, so it is best to treat these timelines as general guidance rather than guarantees.
Q: Is red light therapy safe to use every day during the rainy season? A: Short‑term daily use appears safe in studies and clinical practice when devices are used as directed. However, long‑term safety and ideal dosing are not fully defined, and overuse can reduce benefits or irritate sensitive skin. Following manufacturer instructions, protecting your eyes, and checking with a healthcare professional—especially if you have chronic illnesses, take photosensitizing medications, or are pregnant—is the best way to integrate daily red light sessions responsibly.
Rainy seasons do not have to mean months of dragging through the day with a stuffy nose, heavy mood, and puffy eyes. By combining proven bright‑light strategies with carefully chosen red light tools for sinus comfort, skin calm, and pain relief, you can build a thoughtful, home‑based routine that respects both the science we have and the limits of what light can do—supporting your body gently until the sun returns.
References
- https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840
- https://pubmed.ncbi.nlm.nih.gov/2006698/
- https://my.clevelandclinic.org/health/articles/22114-red-light-therapy
- https://www.uclahealth.org/news/article/5-health-benefits-red-light-therapy
- https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298
- https://www.carbonworldhealth.com/blog/red-light-therapy-can-help-your-seasonal-affective-disorder
- https://www.consultingroom.com/blog/spring-allergy-season-treatments-that-will-be-your-new-best-friend
- https://www.healthline.com/health-news/red-light-therapy-benefits
- https://innerhealingmedical.com/red-light-therapy-seasonal-affective-disorder-a-functional-approach-to-beating-the-winter-blues/
- https://www.npwomenshealthcare.com/red-light-therapy-shows-promise-for-pain-relief-inflammation-and-skin-conditions-but-other-claims-might-be-hyped/
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