There is a lot of hype about red light therapy. Some people are sceptical it will work and there is also a good chance that when you read all the reviews of it in the mainstream media you think of the very expensive machines from fancy spas, and not the low-tech light boxes that are quite easy to use at home.
But the fact is that a small group of psychologists and clinical scientists have been researching and investigating the use of red light therapy for some time, and a large body of literature exists to support the efficacy of the therapy.
Scientific evidence
There is quite a lot of research available to support the use of red light therapy.
A 2021 study found that individuals with depression who used a red light box on a weekly basis for 20 minutes saw a reduction in depressive symptoms in the short term (less than 2 weeks).
They did not do this study on a random basis — there was a waiting list to get on a placebo light box.
But in that waiting list group, the red light box group had significantly lower depressive symptoms in the short term than the placebo group.
An even more recent study found a similar reduction in symptoms in individuals with major depression who used a red light box in a controlled setting.
What is the mechanism that gives the treatment its benefit?
Light therapy works by temporarily reducing production of a substance in the brain called dopamine. This reduces the level of dopamine in the brain.
But don’t worry, dopamine isn’t going to do a Barry White dance all of a sudden.
One hypothesis is that in people with depression, the cells in the brain that deal with motivation and motivation signals are less active.
This lack of activity leads to the individual’s motivation being less, or having a reduced capacity to achieve their goals and motivation.
Red light therapy can reduce the activity of these “innate” or “primed” areas of the brain in the condition, and this reduction in activity leads to the reduced “mood-elevating” effects of dopamine.
Evidence that it has this effect is supported by recent findings that red light therapy is as effective as current antidepressant drugs in treating major depression.
In the case of Alzheimer’s, researchers have found the therapy also reduces cognitive impairment and improves cognitive function — although not as effectively as a number of current drugs that also help with cognitive decline.
Many people are understandably skeptical of all the hype around red light therapy.
It can be said that the health and research communities in Australia and around the world are still sceptical.
But, there are some real studies that give evidence it can work.
Where to get one
There are many different models of red light boxes available on the market, but what really matters is that it is monitored regularly, and that you understand how to use it correctly.
Most are USB units, so a really cheap unit that plugs into a computer’s USB port will do fine.
But if you have to pay for it, a professional monitoring system is essential, and you should be monitoring the light as well.
You may be wondering how to use it. The recommended procedure is to sit or lie on a soft surface with your eyes open for between five and 20 minutes a day, several times a week.
During this time, you should look at a steady light on a timer. If you like to use a mobile phone, make sure it has a red light function.
Avoid staring at your computer screen for 20 minutes at a time — if you do, you will fail to see any reduction in symptoms.
One issue with using a light box is that the light being shown to your eyes is usually quite intense.
This means you may experience a red eye effect if you do the whole thing in one sitting. So some people recommend using the light box at a specific time, and then resting for a few minutes before getting up and doing other things, like playing with your children or having a meal.
Avoid using it late at night, as this will help with the insomnia that may be contributing to your symptoms.
If your brain chemistry isn’t like that of most people, the light therapy might not be very effective. This is because your brain chemicals react in a different way to the red light compared with a more typical light.
The long term research picture
So can the current red light therapy in our phones provide the long-term improvements in mood and brain function that are associated with traditional, prescription drugs?
An update on current studies suggests this is likely. For example, in a randomised, controlled trial of 990 people, red light therapy appeared to provide a lasting benefit. But the exact nature of this benefit is not known, as it’s a relatively new and very promising treatment that needs to be investigated further.
This is similar to some of the drugs we have today for treating depressive symptoms.
