What current research says about gentle light waves

Light applications have become an integral part of many relaxing wellness and self-care routines in recent years. However, while everyday life often features quick promises, it's worth taking a calm, scientific look at what the specialized studies actually say.

Because the science behind it—known as photobiomodulation (PBM)—is more precise, established, and at the same time more fascinating than one might think. In the blog post, you'll get an overview of the current state of research, wavelength by wavelength, to provide you with valuable insights for your daily relaxation.

Note: This article describes the general scientific research on light wavelengths. It does not make any claims about the individual effectiveness of a specific product and does not replace medical advice.

The principle behind it: Why does light make us feel so good?

Light is pure energy. However, the human eye perceives only a narrow range of it—the visible light from about 380 to 700 nanometers (nm). Directly adjacent to this is the so-called near-infrared: Invisible to the eye, yet still perceptible to the body.

The "optical window": Why exactly this light is so beneficial to our body

In a spectrum from 480 to 1060nm lies the so-called optical window: In this range, the skin's barrier is particularly permeable to light waves. This allows them to penetrate deeper into the tissue than in neighboring wavelength ranges [1]. It is precisely this gentle deep effect that makes the spectrum so intriguing for research.

Blue and green light (480 nm & 525 nm): Gentle pulses for your skin

Short-wavelength visible light penetrates only one to three millimeters into the skin and therefore primarily exerts its effects on the surface [2]. This includes blue and green light.

  • Blue Light (around 400–470 nm): A laboratory study showed that blue light activates a process inside skin bacteria, such as the acne-promoting Cutibacterium acnes, which inhibits the proliferation of these bacteria. This can contribute to a visible reduction of bacteria on the skin [3]. At the same time, chronobiology shows that blue light is the strongest regulator of our internal clock. It signals the body to be active and suppresses the release of the sleep hormone melatonin [4]. For a relaxed evening routine, this is an important factor: blue light should be avoided in the evening. In the morning, however, blue light can give us a refreshing boost.
  • Green Light (around 525 nm): A newer but steadily growing field of research. Some studies describe promising effects on tissue and bone cells through specific light receptors [5].

Red Light (630 nm & 660 nm): The classic for your natural glow

Red light penetrates about two to five millimeters into the skin [2] and is one of the most well-researched wavelengths. It's a true secret weapon for anyone wishing for a fresh, vital glow from within.

How exactly do red and invisible infrared light affect our skin? Scientific studies show a wonderful effect here: The light stimulates the natural production of collagen – the body's own "cushion" for our skin. For study participants, this led to a refinement of skin texture compared to the untreated control group [6].

Your companion for a restful sleep
Red light is also a wonderful addition to your evening relaxation ritual. Studies show that red light in the evening helps the body release the important sleep hormone melatonin. This provides noticeably more inner calm and better sleep quality [7].

Another big plus: Unlike cold, blue screen light, warm red light doesn't disrupt your internal clock. Your natural melatonin levels can stabilize much faster under red light [8] – perfect for gently winding down the day.

Near-infrared (810 nm, 830 nm & 850 nm): Recovery and Ease

There is a very special range of invisible infrared light that is perfect for your regeneration [1, 2]. The gentle light waves of 810, 830, and 850 nm penetrate particularly deep into the tissue and reach exactly the areas that are often strained after a long day on your feet or after exercise: your muscles and areas near the joints.

Faster Recovery After Active Days

Scientific studies show that targeted application of this light—before or after activity—can wonderfully support recovery [9]. Large study evaluations confirm that muscles regenerate noticeably faster and annoying fatigue symptoms can be reduced [10].

Gentle Relief for Sore Muscles
Even when muscles ache after training or a strenuous day, near-infrared is a great helper. Studies show that it can noticeably alleviate muscle soreness and help tired muscles regain strength more quickly [11]. The perfect support to simply give our body back the lightness it deserves.

Skin Rejuvenation

Studies have also shown that LED and IRED phototherapies at 630 nm and 850 nm are an effective, safe, and above all, well-tolerated and painless method for optical skin rejuvenation [14].

A Glimpse into the Future: The Longer Infrared Wavelengths (940 nm & 1060 nm)

When the light waves become even longer, they change their behavior in the body. Beyond a certain wavelength, the water in our tissue reacts more intensely to the light. This means that while the waves theoretically penetrate particularly deep, they do so more gently [1].

Here, scientific honesty is especially important to us: While some of these very deep wavelengths (around 940nm) are already showing some exciting initial results, the overall data is still somewhat thinner compared to the well-researched, classic red light wavelengths. For certain very long waves (1060nm), research is even discussing a completely new, fascinating approach: It is suspected that the light acts directly on our cells through the water [12]. However, this approach requires further research to be fully validated.

Conclusion: Honest science for your daily well-being

Research on light therapy shows us one thing clearly: True vitality and radiance are the most beautiful results of a fully rested, balanced body.

  • 630 nm – 850 nm (Red & Near-Infrared) is the most scientifically supported range for skin elasticity, skin rejuvenation, muscle regeneration, and cellular recovery [6, 7, 10, 11, 14].
  • 480 nm (Blue) has a refreshing surface effect and regulates our internal clock in the morning [3, 4].
  • 525 nm (Green) is an exciting new field for deeper tissue impulses [5].
  • 940 nm and 1060 nm theoretically offer high depth effects but are still in the early stages scientifically [1, 12].

No matter how you prefer to spend your personal downtime: Listening to your body, releasing stress-related tension, and giving it gentle impulses for recovery is the most sustainable way to achieve more ease and well-being in everyday life.

Sources

  1. de Freitas, L.F. and Hamblin, M.R. (2016) 'Proposed Mechanisms of Photobiomodulation or Low-Level Light Therapy', IEEE Journal of Selected Topics in Quantum Electronics, 22(3), pp. 348–364. doi: 10.1109/JSTQE.2016.2561201.
  2. Avci, P. et al. (2013) 'Low-Level Laser (Light) Therapy (LLLT) in Skin: Stimulating, Healing, Restoring', Seminars in Cutaneous Medicine and Surgery, 32(1), pp. 41–52. doi: 10.12788/j.sder.0032.
  3. Cotter, L. et al. (2023) 'Antimicrobial Effects of Blue Light Therapy Against Cutibacterium acnes: Optimal Dosing and Impact of Serial Treatments', JSES International, 8(2), pp. 328–334. doi: 10.1016/j.jseint.2023.11.020.
  4. Wahl, S. et al. (2019) 'The Inner Clock – Blue Light Sets the Human Rhythm', Journal of Biophotonics, 12, e201900102. doi: 10.1002/jbio.201900102.
  5. Bao, W., Zhuang, J., Liu, F., Hu, J., Chen, X. and Jiang, Y. (2025) 'Green Light Photobiomodulation: A Systematic Review of New Approaches for Treating Bone Repair', Photobiomodulation, Photomedicine, and Laser Surgery, 43(12), pp. 565–584. doi: 10.1177/25785478251381479.
  6. Wunsch, A. and 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', Photomedicine and Laser Surgery, 32(2), pp. 93–100. doi: 10.1089/pho.2013.3616.
  7. Zhao, J., Tian, Y., Nie, J., Xu, J. and Liu, D. (2012) 'Red Light and the Sleep Quality and Endurance Performance of Chinese Female Basketball Players', Journal of Athletic Training, 47(6), pp. 673–678. doi: 10.4085/1062-6050-47.6.08.
  8. Sanchez-Cano, A., Luesma-Bartolomé, M.J., Solanas, N. and Orduna-Hospital, E. (2025) 'Comparative Effects of Red and Blue LED Light on Melatonin Levels During Three-Hour Exposure in Healthy Adults', Life, 15(5), 715. doi: 10.3390/life15050715.
  9. de Oliveira, A.R. et al. (2017) 'Pre-Exercise Infrared Photobiomodulation Therapy (810 nm) in Skeletal Muscle Performance and Postexercise Recovery in Humans: What Is the Optimal Power Output?', Photomedicine and Laser Surgery, 35(11), pp. 595–603. doi: 10.1089/pho.2017.4343.
  10. Vanin, A.A. et al. (2018) 'Photobiomodulation Therapy for the Improvement of Muscular Performance and Reduction of Muscular Fatigue Associated with Exercise in Healthy People: A Systematic Review and Meta-Analysis', Lasers in Medical Science, 33(1), pp. 181–214. doi: 10.1007/s10103-017-2368-6.
  11. Tsou, Y.-A., Chang, N.-J. and Chang, W.-D. (2025) 'Effects of Photomodulation Therapy for Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis', Journal of Functional Morphology and Kinesiology, 10(3), 277. doi: 10.3390/jfmk10030277.
  12. Hamblin, M.R. (2018) 'Mechanisms and Mitochondrial Redox Signaling in Photobiomodulation', Photochemistry and Photobiology, 94(2), pp. 199–212. doi: 10.1111/php.12864.
  13. Quirk, B.J. and Whelan, H.T. (2020) 'What Lies at the Heart of Photobiomodulation: Light, Cytochrome C Oxidase, and Nitric Oxide – Review of the Evidence', Photobiomodulation, Photomedicine, and Laser Surgery, 38(9), pp. 527–530. doi: 10.1089/photob.2020.4905.
  14. Sang Hyun Park, MDa et al, Clinical study to evaluate the efficacy and safety of home-used LED and IRED mask for crow’s feet A Multi-center, randomized, double-blind, sham-controlled, Doi: 10.1097/MD.0000000000041596

Note on the study situation: Some of the mentioned studies refer to the use of laser therapy. Since the energy of photons is identical at the same wavelength, large scientific meta-analyses also pool laser and LED studies together. The fundamental efficiency is thus directly related to the respective wavelength.

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