Topics Covered in this article:

Red-light therapy (photobiomodulation/PBM)
Bright light therapy (SAD lights)
Natural sunrise & sunset light (and sun salutations)
How the evidence stacks up
Who might benefit from each – and how to use them practically
Safety & practical tips
Bringing it together: an Amchara-style practical plan
- Takeaway

Light is one of the simplest, most powerful medicines we have. The benefits of light therapy are multiple. It sets our internal clocks, lifts mood, fuels the skin’s repair systems, and quietly shapes how rested, energised and resilient we feel. But not all light therapies are the same.

At Amchara we always take an evidence-based approach, and aim to provide you with actionable tips to help you to optimise your health and wellbeing.

Here’s a clear, guide to three common types of light therapy – red-light (photobiomodulation), bright light therapy (‘SAD’ lamps), and simply using natural sunrise and sunset light, often paired with gentle movement. We look at how light therapies differ, and what the evidence says.

Red-light therapy (photobiomodulation/PBM)

Red and near-infrared light gently penetrate your tissues and interact with your mitochondria – the small structures inside your cells that produce energy for your body. This can help your cells make energy more effectively, reduce inflammation, and promote tissue repair, which is why PBM is used for skin rejuvenation, wound healing, pain relief and even some emerging brain-health applications.

Treatments are usually short (minutes), delivered from LED panels or medical devices, and may be localised or whole-body. Evidence shows benefits for skin appearance and some muscle and joint conditions, although the strength of results and quality of studies vary.

Bright light therapy (SAD lights)

Bright white light boxes replicate the intensity of daylight. They act primarily on the circadian system – your brain’s main timekeeping system – through special light receptors in your eyes. Bright light in the morning helps reset your body clock, makes you more alert during the day, and can ease Seasonal Affective Disorder (SAD). Standard protocols use daily 20-30 minute morning sessions, and meta-analyses support bright light therapy as an effective non-drug treatment for SAD.

Natural sunrise & sunset light (and sun salutations)

Natural light at dawn and dusk contains a mix of wavelengths and changes gradually; dawn naturally tells the body to wake, while dusk signals sleep time. Emerging clinical work shows that dawn simulation – a gradual artificial dawn – can be as effective as bright light in treating winter depression.

Many people find that early-morning light exposure outdoors, particularly when combined with gentle movement such as sun salutations or a mindful walk, supports mood, sleep and body rhythm alignment. This is an inexpensive, low-risk strategy that helps to synchronise your body and mind with the rhythms of nature.

How the evidence stacks up

SAD/mood: Multiple comprehensive studies and randomised controlled trials support bright light therapy as an effective first-line non-drug treatment for SAD, and as an additional treatment for non-seasonal depression. Dawn simulation trials also show comparable benefits for many people.
Red light (PBM): Studies indicate that PBM can help with skin rejuvenation, wound healing, and some muscle and joint pain conditions. The quality of the scientific evidence ranges from low to moderate, and depends on factors like light intensity, wavelength, and how often treatments are given. Research into using red light for brain health and mood is still in early stages.
Practical comparative note: Bright light and dawn simulation directly reset your body’s internal clock and bring proven benefits for SAD. Red-light PBM doesn’t reliably shift circadian timing the same way (it’s far less intense and works through different mechanisms). This means red light is a tissue-support and anti-inflammatory tool, while bright white/blue-enriched light (in the morning) is the go-to for circadian resetting and improving mood.

Who might benefit from each – and how to use them practically

If low mood that deteriorates in winter or sleep timing issues are your main concern: bright light therapy (10,000 lux in the morning) or dawn simulation is evidence-backed and often the first choice. Use daily for at least 1-2 weeks to experience the benefits.
If chronic pain, slow-healing skin, or recovery from exercise is the goal: red/near-infrared PBM can reduce inflammation, support collagen production and assist recovery. Sessions vary by device; always follow instructions from the manufacturer and established treatment guidelines.
If you want a low-cost, high-value routine to support mood and sleep: step outside at dawn for 10-20 minutes – even better if you incorporate gentle movement or sun salutations. This combines natural light exposure with breathing exercises and movement to anchor your circadian rhythm. Dawn simulation devices are an excellent alternative when outdoor exposure isn’t practical.

Safety & practical tips

Bright light therapy: don’t stare directly into the lamp; use at the recommended distance and time. People with bipolar disorder should consult a clinician before starting. You should also consult with your health practitioner if you have eye conditions or take medications that make you sensitive to light.
Red-light PBM: generally well tolerated. Avoid near-infrared devices on unhealed wounds without professional guidance, and check device safety standards. High-quality clinical devices differ from low-cost consumer gadgets – and the dose (light intensity x time) matters.
Natural dawn/sun exposure: safe and restorative but protect your skin if the midday sun is strong; early morning light has lower UV rays and is ideal for aligning circadian cues and rhythm.

Bringing it together: an Amchara-style practical plan

1
Start with deciding on your goal. If you are looking to improve mood and circadian issues and overall wellness, choose morning bright light or dawn simulation. For tissue repair, skin healing, and pain and inflammation reduction, red/near-infrared light therapy can be a beneficial addition.
2
Be consistent. Light works through regular exposure; small daily doses work better than occasional long sessions.
3
Combine wisely. Use morning bright light or natural dawn exposure for circadian reset; consider red light therapy later in the day for specific recovery or evening skin treatments (red light may have a calming effect).
4
Check with your healthcare provider if you have bipolar disorder, eye disease, or are on photosensitising medications.

Takeaway

Light is simple, often free, and deeply beneficial. Whether you choose the clinically proven route of bright light for SAD, the tissue-supporting benefits of red light, or the simple ritual of dawn sun salutations, the key is intentionality – regular, safe exposure that fits your life and supports your natural rhythms.

If you are looking to improve your health, why not come on a Personalised Health retreat with us?

At Amchara, we are committed to providing personalised health solutions that provide you with the tools, guidance, and environment needed to create lasting change. We aim to help you achieve optimal health and wellbeing, and we will support you every step of the way.

You will be immersed in a supportive and nurturing environment that enables you to switch off, relax, detox and kickstart your health journey. Our mission is to help you ‘Change for Good’ and empower you to improve your lifestyle and health.

Our tailored approach will take into account your individual health circumstances, and your Amchara Personalised Health retreat programme is uniquely designed for your personal needs and goals.

With expert practitioners on hand, tailored programmes, and a focus on holistic wellness, a detox health retreat at Amchara offers the perfect setting to kickstart your journey to a healthier, happier you.

Article references

This article is based on scientific evidence, written by experts, and fact-checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, and honest and to present both sides of the argument.

Article references: