Life just keeps whizzing past many of us. There are alarms, meetings, and deadlines, always a buzz of notifications, all leaving us with an impression of running on a treadmill. What if there is a way to add magic of restoration and energy to even the busy daily routines?
Enter red light therapy — science based method that promotes cellular health, enhances your energy, and overall wellness. Learning to integrate red light therapy into everyday life isn't about managing stress; it's about mastering stress.
Here are the secrets for incorporating RLT to nourish the body, shaping the mind and the inner self.
Mindful Wake-Up
Starting your day in the correct way greatly improves its overall quality. No more abrupt eruption out of a deafening alarm that could be mistaken for a fire alarm. Try to calmly move into your day and widen your eyes with the mindfulness approach.
5-minute gentle stretching routine upon waking
When arising from bed, stretch out your arms overhead and wiggle your toes before setting foot on the floor; move your head gently from side to side. This serves as a small signal to the body to shift from resting to waking state.
Deep breathing exercises to oxygenate the body
Just take a little time to inhale deeply: four counts in, four counts holding it, and then exhale as slowly as six counts. With the added advantage of increasing the oxygen flow in your brain, you will feel more alert. It's like handing that first cup of coffee to your brain before you even get out of bed.
Energy Boost
It's normal to feel sluggish during the middle of the day, however, you do not have to let it take over you.
16oz water with lemon for hydration and detoxification
A simple glass of water and lemon will refresh your day. The detoxifying magic of lemon is known to deliver a gentle zing, providing the energy to wake up the senses. Plus, it is quick to boost vitamin C levels.
Red light therapy session (10-15 minutes) to energize cells
Why not add a short red light therapy session while you drink your lemon water? Sitting in front of a red light panel for ten to fifteen minutes elapsed energizes your cells because red light stimulates ATP production (the cell's energy coinage.) It's like charging your internal battery to face the day ahead.
Movement Medicine
Good mental and physical health demands mobility beyond going to the gym for hours. Moving is not an act but a habit. Daily exercise woven into your daily ritual boosts your natural vitality and diminishes stress.
30-minute strength training or mobility work
You don't need to spend hours in the gym in order to reap the benefits of exercise. A 30-minute workout with resistance bands or body-weight exercises can enhance endorphins, muscle tone, and flexibility in the body. In addition, a 15-minute high-intensity interval training (HIIT) is a great alternative for those who are short on time.
Walking meetings or nature breaks between tasks
Instead of back to back zoom calls, schedule a walking meeting or nature break. Walking is great for the body and mind - a quick fix for mental clarity. You can get regular sun exposure that's in sync with your circadian rhythm for improved sleep later at night.
Mindful Nutrition
You can never get to the top with a half-filled tank. Any changes in nutritional habits can have a significant effect on your mind and body.
Plant-based breakfast rich in proteins and healthy fats
Switch out all the sugary cereals and pastries for a nutritious plant-based breakfast. Imagine avocado toast with hemp seeds and chia seed pudding with an almond butter topping or a smoothie filled with spinach, protein powder, and flaxseed. Proteins and fats in this specific meal can keep blood sugar stable to avoid an afternoon "crash."
Hydration tracking with functional beverages throughout day
If you're bored with just plain water, then lots of functional drinks are for you! You can try nice herbal teas, for example; you can switch to infused drinks or dig adaptogenic elixirs the next time you need extra motivation besides hydration.
Mental Clarity
Our mind is just like a browser, and you leave multiple tabs open. Close those with some easy daily rituals.
10-minute meditation or breathwork
Meditation does not need to be a one-hour-silence retreat. Just take ten focused breathing exercises that can be effective. You could possibly download apps such as Headspace or Insight Timer for a guided session.
Digital detox breaks every 2 hours
Screen fatigue is absolutely a thing. It is recommended to set a timer to go off every two hours on the computer to force people to step away for 5 to 10 minutes. Stand up, stretch, give your eyes a break-looking out of a window is perfect, or simply put the 20-20-20 rule into practice (every 20 minutes, direct your gaze to something 20 feet away from you for 20 seconds. This is a simple and very effective method of combating eye strain and that vague mental fog that makes you confused.
Recovery Practice
Resting is not just for sportsmen—it’s really something everyone needs. Little breaks help avoid burnout.
Quick stretching or foam rolling session
Five minutes of stretching on a foam roller may feel like a mini vacation after sitting too long. Pick up a foam roller, letting go of the tension in your back, hamstrings, and calves. This is the best way to improve posture.
Red light therapy for muscle recovery if needed
Anything from vigorous training to sitting at a desk for hours could easily cause you to get sore. Red light therapy is known to be capable of aiding muscle recovery through boosting overall blood circulation. Clearing out inflammation and getting the blood flowing puts you back in action quicker.
Wind-Down Ritual
Craft a night ritual to let your day wind down in a relaxing way, not in a crashing mode.
Technology-free hour before bed
When our eyes are bombarded by blue light from our screens, our brains are fooled into thinking it’s daytime. Power down those devices an hour before bedtime. I would recommend not scrolling subsequently but instead journaling, reading, or engaging in a fun hobby.
Light stretching or gentle yoga
You can wrap up a day with a few closing gentle yoga poses like child's pose or reclined twists. It is your way of telling the nervous system "Relax, it is now safe." If you really want to try this, do not forget to dim the lights and turn on some soft music before stretching.
Sleep Preparation
Experience a deep and replenishing sleep at night with the following simple habits.
Evening red light therapy session for better sleep
Red light therapy at nighttime is like a gentle reminder that your circadian rhythm is slowing down. By the soft, soothing glow it provides, the body is primed for a good night's sleep; in contrast, the devices' blue light tells the brain it is still in the daytime.
Relaxation techniques like progressive muscle relaxation
This process requires contracting and releasing each muscle group that starts from your toes to the head. It is a great approach to release stress that you were unaware you were retaining.
Final Thoughts
Each day is a new chance for healing. Incorporate mindful practices like stretching, hydration, movement, and red light therapy into daily life for living, not only for just surviving. These are not "extra" or "luxuries"; they are essentials for healthy living. The aim is not to do it all perfectly; you can do a few of them consistently. Start small, stay consistent, and see the changes in energy, mood, and health.
References
- Glass GE. Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthet Surg J. 2021 May 18;41(6):723-738. https://europepmc.org/article/med/35043142
- Mota LR, Duarte IDS, Galache TR, Pretti KMDS, Neto OC, Motta LJ, Oriana ACRT, Silva DFTD, Pavani C. Photobiomodulation Reduces Periocular Wrinkle Volume by 30%: A Randomized Controlled Trial. Photobio Photomed Laser Surg. 2023 Feb;41(2):48-56. https://europepmc.org/article/med/36780572
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