The Evening Protocol.
Wavelengths of 630–850nm stimulate your cells without stimulating your brain.
Red and near-infrared light therapy (photobiomodulation) is the most evidence-backed non-pharmaceutical wellness intervention available. Here is the complete science, with every claim linked to its source study.
Photobiomodulation: How Light Heals at the Cellular Level
Cytochrome c Oxidase
The primary chromophore for red and near-infrared light in biological tissue is cytochrome c oxidase (CCO), the terminal enzyme in the mitochondrial electron transport chain. When CCO absorbs photons at 630–850nm, it dissociates nitric oxide (which inhibits cellular respiration) and stimulates the production of ATP, the cellular energy currency. This cascade effect improves cellular metabolism, reduces oxidative stress, and activates downstream signalling pathways that promote tissue repair and regeneration. [Karu 2010]
Why It Doesn't Disrupt Sleep
Unlike blue light (460–480nm), red and near-infrared wavelengths do NOT activate the melanopsin photopigment in ipRGC retinal cells. This means red light does not signal the SCN to suppress melatonin production. Evening red light exposure is therefore compatible with — and actively supportive of — natural melatonin secretion. [Brainard et al. 2001]
Six clinically studied outcomes
Sleep Enhancement
Red and near-infrared wavelengths do not activate ipRGC melanopsin photoreceptors, meaning they do not suppress melatonin production. Evening red light exposure actively supports natural melatonin secretion. Clinical studies show improved sleep quality scores, reduced sleep onset time, and increased sleep duration.
Skin Rejuvenation & Collagen
Red light at 630–660nm penetrates the dermis to stimulate fibroblast activity and collagen synthesis. Studies show a 136% increase in collagen density following consistent red light therapy. Reduces fine lines, improves skin texture, and accelerates wound healing.
Source Studies
Wunsch & Matuschka (2014) — PMC3926176Muscle Recovery & Performance
Photobiomodulation reduces post-exercise inflammation, delayed onset muscle soreness (DOMS), and oxidative stress. Multiple clinical trials show improved endurance performance, faster recovery, and reduced muscle damage markers when applied before or after exercise.
Source Studies
Leal-Junior et al. (2015) — PubMed 25234996Anti-Inflammatory Effects
Red and near-infrared light modulates inflammatory cytokines including TNF-α, IL-1β, and IL-6. Studied in conditions including arthritis, acne, psoriasis, rosacea, and chronic pain. Reduces oxidative stress and supports the resolution of acute and chronic inflammation.
Hair Growth & Follicle Stimulation
Red light at 650–670nm stimulates hair follicle activity through increased vasodilation and mitochondrial activity in follicle cells. Clinical studies show maintenance and restoration of hair density in androgenetic alopecia.
Source Studies
Avci et al. (2013) — PMC4126803Cellular Energy (ATP Production)
The primary mechanism of photobiomodulation: red and near-infrared light is absorbed by cytochrome c oxidase in the mitochondrial electron transport chain. This stimulates ATP production, reduces reactive oxygen species, and improves cellular energy metabolism across all tissue types.
Source Studies
Karu (2010) — PubMed 18759815How to use red light therapy
Morning red light exposure for skin, energy, and mood. Can be combined with morning routine.
Pre-exercise photobiomodulation to reduce muscle damage and improve performance.
Evening red light for melatonin support and sleep preparation. Avoid near-infrared (850nm) in the evening as it can be stimulating.
Full citation list
- 1
Zhao J et al. (2012). Red light and the sleep quality and endurance performance of Chinese female basketball players. J Athl Train, 47(6), 673–678.
View on PubMed / PMC - 2
Wunsch A & Matuschka K (2014). A controlled trial to determine the efficacy of red and near-infrared light treatment in patient satisfaction, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase. Photomed Laser Surg, 32(2), 93–100.
View on PubMed / PMC - 3
Leal-Junior ECP et al. (2015). Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis. Lasers Med Sci, 30(2), 925–939.
View on PubMed / PMC - 4
Hamblin MR (2017). Mechanisms and mitochondrial redox signaling in photobiomodulation. Photochem Photobiol, 94(2), 199–212.
View on PubMed / PMC - 5
Avci P et al. (2013). Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Semin Cutan Med Surg, 32(1), 41–52.
View on PubMed / PMC - 6
Hamblin MR (2018). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophys, 4(3), 337–361.
View on PubMed / PMC - 7
Karu TI (2010). Mitochondrial signaling in mammalian cells activated by red and near-IR radiation. Photochem Photobiol, 84(5), 1091–1099.
View on PubMed / PMC - 8
Brainard GC et al. (2001). Action spectrum for melatonin regulation in humans: evidence for a novel circadian photoreceptor. J Neurosci, 21(16), 6405–6412.
View on PubMed / PMC - 9
Avci P et al. (2014). Low-level laser therapy for fat layer reduction: a comprehensive review. Lasers Surg Med, 45(6), 349–357.
View on PubMed / PMC