Light Therapy Explained: Do Different Colours and Frequencies Really Work?

From glowing red saunas to calming blue light boxes and pulsing LED helmets, coloured light therapies are becoming increasingly popular. But do they actually work — and if so, how? 

In this post, we’ll take a closer look at the science and claims behind different types of light and frequency-based therapies, and what the evidence really says.

What Is Light Therapy?

Light therapy involves the use of specific wavelengths (colours) and frequencies of light to influence physical or psychological wellbeing. 

It's based on the idea that different light frequencies can interact with the body in unique ways — from stimulating skin repair to regulating mood or even affecting brainwave activity.

Common Types of Light Therapy and What They're Used For

1. Blue Light – Mood, Sleep & Skin Health

Used for: Seasonal Affective Disorder (SAD), sleep disorders, acne treatment.

How it works: Blue light mimics the effects of sunlight on the body, helping regulate circadian rhythms and suppress melatonin during the day. It's also antibacterial and used in dermatology for acne treatment.

Does it work?

Yes, for specific uses. Blue light therapy is well-supported for SAD and circadian rhythm disorders. Dermatologically, blue LED light can reduce acne-causing bacteria with regular use.

2. Red Light (Low-Level Light Therapy or LLLT)

Used for: Pain reduction, inflammation, wound healing, skin rejuvenation, hair growth.

How it works: Red and near-infrared light penetrates the skin and is thought to stimulate mitochondria in cells, enhancing energy production and tissue repair.

Does it work?

Evidence is growing, especially for skin healing, inflammation reduction, and hair regrowth. Studies show red light may help with joint pain and muscle recovery, though outcomes vary depending on dosage and individual response.

3. Infrared Light – Deep Tissue Therapy

Used for: Muscle and joint pain, improved circulation, and sometimes detoxification (e.g., infrared saunas).

How it works: Infrared wavelengths penetrate deeper than visible light, providing warmth that may increase blood flow and aid in muscle relaxation.

Does it work?

Many people report relief from chronic pain and fatigue, though scientific consensus is still emerging. Its benefits for relaxation and recovery are promising.

4. Green Light – Migraine and Pain Relief

Used for: Migraine management, anxiety, chronic pain.

How it works: Green light has a calming effect and may influence the thalamus, which processes pain signals.

Does it work?

Early studies suggest green light may reduce migraine frequency and intensity, and users report feeling calmer. However, it's still an emerging area with limited clinical trials.

5. Yellow or Amber Light – Skin and Emotional Health

Used for: Sensitive skin, rosacea, fine lines, mood support.

How it works: Yellow light may soothe redness and irritation, while also promoting lymphatic flow and collagen production.

Does it work?

Less studied than red or blue light, but often included in beauty treatments for its gentle approach. Effects tend to be subtle and best seen over time.

6. Flickering and Frequency-Based Light (e.g., Gamma Light Therapy)

Used for: Brain stimulation, cognitive decline, memory support (especially in dementia research).

How it works: Exposure to flickering light at specific frequencies (e.g., 40 Hz) may help synchronise brainwave patterns and stimulate neural activity.

Does it work?

Still experimental. Early studies, particularly in Alzheimer’s research, show promise but more research is needed before recommending as mainstream therapy.

Are These Therapies Safe?

Generally, yes — most light therapies are non-invasive and safe when used properly. However:

Overuse can cause eye strain or skin irritation.

Photosensitive conditions or medications (like certain antibiotics or epilepsy) may increase risks.

Always wear protective eyewear when recommended, and follow manufacturer guidelines or consult a practitioner.

Do They Really Work?

The answer is nuanced. Some light therapies, like blue light for SAD or red light for skin healing, have strong scientific support. Others, such as green or flickering light therapies, are still emerging. That said, individual response varies — what works for one person may not for another.

Consistency and correct usage are key, especially with home-use LED devices. Results tend to appear gradually, over weeks rather than days.

Final Thoughts

Coloured light therapy may sound a bit like wellness hype, but many of its applications are grounded in solid research. Whether you're looking to boost your mood in the dark winter months, reduce inflammation, or support your skin health, there may be a spectrum of solutions worth exploring.

As always, it’s best to approach any new treatment — even something as seemingly gentle as light — with both curiosity and caution. Speak to a healthcare provider if you’re considering light therapy for a medical condition, and choose clinically tested devices from reputable sources.