Perimenopause, the transitional phase leading to menopause, brings a host of physical and emotional challenges due to fluctuating hormone levels. Symptoms like hot flashes, mood swings, sleep disturbances, skin changes, and hair thinning can disrupt daily life. While hormone replacement therapy (HRT) is a common treatment, it’s not suitable for everyone due to potential side effects. Red light therapy (RLT), also known as low-level laser therapy (LLLT), is emerging as a safe, non-invasive alternative to help manage these symptoms. This blog post explores the science-backed benefits of red light therapy for perimenopausal women, offering insights into how it can enhance well-being during this transformative phase.

What is Red Light Therapy?

Red light therapy involves exposing the body to low-wavelength red or near-infrared light, typically in the 600-850 nm range. This light penetrates the skin and stimulates mitochondria, the "powerhouses" of cells, to produce more adenosine triphosphate (ATP), the energy source for cellular functions. According to Cleveland Clinic (2023), this process enhances collagen production, increases fibroblast activity, improves blood circulation, and reduces inflammation. These effects contribute to improved skin health, tissue repair, and overall wellness, making RLT a versatile tool for addressing perimenopausal symptoms.

RLT is non-invasive, produces minimal heat, and emits no harmful UV light, making it safe for daily use with few side effects. Devices such as panels, masks, or handheld units allow for convenient at-home use, typically in 10-20 minute sessions.

Understanding Perimenopause

Perimenopause typically begins in a woman’s 40s, with an average onset between 40-44, though some experience it in their 30s (Kineon, 2024). This phase, which can last several years, is marked by declining estrogen and progesterone levels, leading to symptoms such as:

• Hot flashes and night sweats
• Mood swings, anxiety, and depression
• Sleep disturbances
• Vaginal dryness and urinary issues
• Skin dryness, wrinkles, and loss of elasticity
• Hair thinning or loss
• Weight gain and joint pain

These symptoms can vary in intensity, with up to 75% of women experiencing menopausal symptoms and 25% facing severe effects (Infraredi, 2024). Red light therapy offers a promising approach to alleviate these challenges without relying on pharmacological interventions.

Benefits of Red Light Therapy for Perimenopausal Women

Emerging research highlights several ways red light therapy can support perimenopausal women. Below, we detail the key benefits, supported by peer-reviewed studies and clinical insights.

1. Mood and Depression

Mood swings, anxiety, and depression are common during perimenopause due to hormonal fluctuations. Red light therapy, particularly red and near-infrared light, has shown promise in reducing these symptoms. A systematic review by Al-Karawi and Al-Qaisi (2016) found that light therapy reduced depressive symptoms in non-seasonal depression, with a standardized mean difference of -0.41 (95% CI -0.64 to -0.18). Another meta-analysis by Golden et al. (2005) confirmed light therapy’s efficacy, comparable to antidepressants, with an effect size of 0.53. While not specific to perimenopause, these findings suggest RLT could help manage mood disturbances during this phase.

2. Sleep Disturbances

Sleep issues affect 40-60% of menopausal women, contributing to fatigue and mood challenges (Fringe, 2023). A study by Parry et al. (2018) presented at the North American Menopause Society Annual Meeting found that combining light therapy with sleep-shifting techniques significantly improved sleep quality and mood in perimenopausal women. Unlike blue light, which can disrupt sleep, red light promotes relaxation when used in the evening.

3. Skin Rejuvenation

Hormonal changes during perimenopause can lead to dry skin, wrinkles, and loss of elasticity due to reduced collagen production. Wunsch and Matuschka (2014) conducted a controlled trial showing that RLT improved skin appearance, reducing fine lines, wrinkles, and roughness while increasing collagen density. Users report clearer, fresher skin with regular RLT use, boosting confidence during this transitional phase (The Light Salon, 2024).

4. Hair Loss

Hair thinning is a distressing symptom for many perimenopausal women. Gupta et al. (2018) conducted a systematic review demonstrating RLT’s effectiveness in increasing hair density for androgenetic alopecia. This suggests RLT could help maintain healthy hair during perimenopause, though specific studies are needed.

5. Other Potential Benefits

Preliminary research suggests RLT might address other symptoms like urinary incontinence and vaginal health by improving blood flow and tissue health (Guffey et al., 2019). Benefits for hot flashes, joint pain, and cognition are also hypothesised.

How to Incorporate Red Light Therapy

Red light therapy is accessible through various devices, including the London Light Therapy Pod, LLT mask, and LLT wrap, designed for home use. Sessions typically last 10-20 minutes and can target specific areas like the face, scalp, abdomen or full torso. Regular use, combined with a healthy lifestyle, can maximise benefits.

Safety and Considerations

Red light therapy is generally safe, with minimal side effects such as temporary warmth or increased hair growth in treated areas (Deeply Vital Medical, 2024). Unlike UV light, RLT poses no risk of skin damage or cancer. However, individual responses vary, and those with specific health conditions should seek medical advice before starting RLT.

Conclusion

Red light therapy offers a promising, natural approach to managing perimenopausal symptoms, from mood and sleep disturbances to skin and hair concerns. Supported by peer-reviewed research, RLT provides a non-invasive alternative to traditional treatments, empowering women to navigate this life stage with greater ease and confidence. As research continues to evolve, red light therapy stands out as a versatile tool for enhancing well-being during perimenopause.

References

Al-Karawi, D'and Al-Qaisi, Z. (2016) 'Light therapy for non-seasonal depression: systematic review and meta-analysis', BJPsych Open, 2(2), pp. 116–126. doi: 10.1192/bjpo.bp.115.001610.

Cleveland Clinic (2023) Red light therapy: benefits, side effects and uses. Available at: https://my.clevelandclinic.org/health/articles/22114-red-light-therapy (Accessed: 20 June 2025).

Deeply Vital Medical (2024) Is red light therapy effective in perimenopause and menopausal symptom management?. Available at: https://deeplyvitalmedical.com/is-red-light-therapy-effective-in-perimenopause-and-menopausal-symptom-management/ (Accessed: 20 June 2025).

Fringe (2023) Light therapy and menopause: a bright solution for women’s health. Available at: https://fringeheals.com/blog/light-therapy-menopause/ (Accessed: 20 June 2025).

Golden, R. N. et al. (2005) 'The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence', American Journal of Psychiatry, 162(4), pp. 656–662. doi: 10.1176/appi.ajp.162.4.656.

Guffey, J. S. et al. (2019) 'Photobiomodulation for the management of genitourinary syndrome of menopause', Journal of Women’s Health Physical Therapy, 43(4), pp. 171–177. doi: 10.1097/JWH.0000000000000143.

Gupta, A. K. et al. (2018) 'The effectiveness of low-level laser therapy for the treatment of androgenetic alopecia: a systematic review and meta-analysis', Lasers in Medical Science, 33(8), pp. 1849–1858. doi: 10.1007/s10103-018-2507-5.

Kineon (2024) Red light therapy and menopause: a new approach to symptom relief. Available at: https://kineon.io/blogs/news/red-light-therapy-and-menopause (Accessed: 20 June 2025).

Parry, B. L. et al. (2018) 'Light therapy may improve sleep, depressive symptoms in perimenopausal women', North American Menopause Society Annual Meeting, San Diego, CA, 10 October. Available at: https://www.healio.com/news/endocrinology/20181012/light-therapy-may-improve-sleep-depressive-symptoms-in-perimenopausal-women (Accessed: 20 June 2025).

The Light Salon (2024) What are the benefits of light therapy for women?. Available at: https://www.thelight-salon.com/en-us/blogs/led-journal/what-are-the-benefits-of-light-therapy-for-women (Accessed: 20 June 2025).

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.