Duke Ob/Gyn Wellness Corner Chasing the Light: A Guide to Light Therapy

If you’ve ever spent a winter in Minnesota, you understand two things very quickly:
1) the sun sets a little after lunchtime, and
2) light is not optional — it’s survival.

My appreciation for light therapy started when I was in fellowship at Mayo Clinic, where winter days can feel impressively short and where many of us discovered that a well‑placed bright light could improve mood, energy and productivity. To be honest, my co-fellows and I looked like glow worms lit up in our cubicles.

Beyond helping with winter blues, there is a rapidly expanding body of research on photobiomodulation (light therapy) and its effects on mitochondrial activity, tissue repair, inflammation and regenerative medicine — topics that are growing in popularity and having their “moment.”

While not all devices are created equal (and some definitely veer into the “wellness influencer” category), there is legitimate science behind several of these tools. Below is a brief tour of some of the most common light‑based wellness approaches — from evidence‑based to spa‑adjacent.

Red Light Therapy

Red and near‑infrared light therapy — often called photobiomodulation—typically uses wavelengths around 630–850 nm. These wavelengths interact with mitochondrial chromophores (particularly cytochrome c oxidase), potentially enhancing ATP production, modulating oxidative stress and supporting tissue repair.

Clinical and preclinical research has examined photobiomodulation in areas ranging from wound healing and musculoskeletal recovery to dermatology and regenerative medicine.

These panels are typically used for 10–20 minute sessions directed toward skin, joints or muscles.

Red Light Face Masks

A dermatology‑adjacent cousin of red light therapy is the LED face mask, commonly used in aesthetic medicine. These devices often combine red wavelengths for collagen stimulation with blue wavelengths targeting acne‑related bacteria.

Dermatology studies suggest LED therapy may modestly improve acne and photoaging markers, although results vary across studies.

Infrared Sauna (or Sauna Blankets)

Infrared saunas heat the body directly using infrared wavelengths rather than heating the surrounding air like a traditional sauna.

Interestingly, epidemiologic research from Finland suggests frequent sauna use may be associated with improved cardiovascular outcomes and lower mortality risk.

They are essentially the wellness equivalent of turning yourself into a very comfortable burrito.

Bright Light Therapy for Seasonal Affective Disorder

Perhaps the most evidence‑based application of light therapy is the treatment of seasonal affective disorder (SAD).

Morning exposure to approximately 10,000 lux bright light can help regulate circadian rhythms and improve depressive symptoms during darker months.

Most protocols suggest 20–30 minutes of morning exposure during winter months.

The Most Underrated Therapy: Going Outside

Of course, the original light therapy device remains the sun.

Outdoor daylight can easily exceed 10,000–100,000 lux — far brighter than indoor lighting. Even brief exposure to natural light helps regulate circadian rhythms, improve alertness and support mood.

Translation: sometimes the best intervention between clinic sessions or surgical cases is simply a five‑minute walk outside.

Final Thoughts

Light therapy sits at a fascinating intersection of circadian biology, dermatology and regenerative medicine. Some applications have strong evidence (like SAD treatment), others are promising but still evolving (photobiomodulation), and a few simply make you feel like you’ve entered a high‑tech spa.

But if nothing else, these tools remind us of something simple: humans are biologically wired for light.

So whether it’s a red light panel, a sauna session, a desk lamp during winter or just stepping outside between cases—sometimes a little extra light goes a long way.

And if you trained or lived in Minnesota (or other light-limited locations), you already knew that. 

Lastly, if you would like guidance on featured brands for the therapies noted above, please reach out!

Select References

1. Hamblin MR. Mechanisms and mitochondrial redox signaling in photobiomodulation.
https://pubmed.ncbi.nlm.nih.gov/29164625/

2. Miranda Neto RP et al. Photobiomodulation therapy reduced ICU length of stay and improved muscle strength.
https://pubmed.ncbi.nlm.nih.gov/38262071/

3. Modena DAO et al. Photobiomodulation therapy with LED stimulates mitochondrial activity in adipose tissue.
https://pubmed.ncbi.nlm.nih.gov/37851070/

4. Tripodi N et al. Low‑level red and near‑infrared photobiomodulation for tendinopathy.
https://pubmed.ncbi.nlm.nih.gov/34425942/

5. Laukkanen T et al. Association between sauna bathing and cardiovascular and all‑cause mortality.
https://pubmed.ncbi.nlm.nih.gov/25705824/

6. Pjrek E et al. Meta‑analysis of bright light therapy for seasonal affective disorder.
https://pubmed.ncbi.nlm.nih.gov/31574513/

7. Terman JS et al. Efficacy of bright light exposure for winter depression.
https://pubmed.ncbi.nlm.nih.gov/2371371/