Red Light Therapy for Menopause Fatigue, Pain and Hormonal Balance

If you’re in your 40s or 50s and feeling like your body has suddenly turned against you, you’re not imagining it. The hormonal shift of perimenopause and menopause is one of the most significant physiological transitions a woman experiences and conventional medicine often treats it as a checklist: HRT yes or no, antidepressants maybe, and good luck with the rest.

Many of the women who come to see me at the clinic arrive with a constellation of symptoms that don’t fit neatly into a single diagnosis—disrupted sleep, unexplained joint pain, temperature dysregulation, fatigue, low mood, gut issues, skin changes, and a general sense that recovery from anything—a busy week, a workout, or even a poor night’s sleep—takes far longer than it once did.

Many are also seeing multiple specialists, yet these practitioners often work in isolation, without communicating with one another. As a result, the full picture of the person is rarely seen, and care can feel fragmented rather than truly holistic.

What connects most of these symptoms is inflammation. That’s where red light therapy, infrared sauna and frequency therapy, used as part of a committed protocol, have shown genuine clinical promise.

Menopause Symptoms These Therapies May Help

Based on the published research and what I observe clinically, red light therapy, infrared sauna and frequency therapy used individually or in combination,  show the most promise for the following menopause and perimenopause symptoms:

• Hot flushes and night sweats
• Disrupted sleep and early waking
• Joint pain and stiffness
• Low mood, anxiety, and brain fog
• Skin thinning, dryness, and loss of collagen
• Fatigue and slow recovery
• Weight gain due to age related insulin resistance and metabolic slowdown

Not every woman will experience all of these, and not every therapy is the right fit for every presentation. That’s why I start every new client with a proper assessment before designing a protocol.

Why Inflammation Is the Common Thread?

Oestrogen plays a significant anti-inflammatory role in the body. As oestrogen declines during perimenopause, inflammatory markers can rise, contributing to joint pain, brain fog, skin thinning, disrupted sleep, weight gain and mood changes. Research published in Climacteric and other peer-reviewed journals has linked the hormonal changes of menopause directly to increased systemic inflammation and heightened sensitivity to pain.

Both red light therapy (photobiomodulation) and infrared sauna work primarily through anti-inflammatory and cellular repair mechanisms. They are not the same treatment. They work differently and complement each other well.  Addressing inflammation is central to what both modalities do.

Red Light Therapy (Photobiomodulation) and Menopause Symptoms

Red and near-infrared light, typically in the ranges of 630–660 nm (red) and 810–850 nm (near-infrared)—can penetrate the skin and reach the cells beneath. Here, they interact with mitochondria, the tiny “powerhouses” inside our cells that are responsible for producing energy.

Each cell contains hundreds to thousands of mitochondria, depending on how much energy it needs. For example, muscle cells have far more mitochondria than skin cells because they work harder and require more fuel.

When these wavelengths of light are absorbed, they are thought to stimulate an enzyme called cytochrome c oxidase, which plays a key role in energy production. This may help the cell produce more ATP (energy), while also supporting the body’s natural ability to manage oxidative stress.

In simple terms, red light therapy helps support your cells to function more efficiently—potentially improving energy, repair, and overall cellular health.

Here’s what the research indicates for the specific symptoms most relevant to women going through menopause:

Joint Pain and Inflammation

Joint pain is one of the most commonly reported and least-discussed menopause symptoms. The decline in oestrogen directly affects cartilage integrity and inflammatory pathways.

A 2024 systematic review with meta-analysis (PubMed ID: 38775202) found that photobiomodulation therapy was effective in reducing both pain and disability in patients with knee osteoarthritis. A related review on the mechanisms of PBMT in arthritis (PubMed ID: 37762594) identified five key pathways through which light therapy modulates joint inflammation, including downregulation of pro-inflammatory cytokines such as TNF-α, IL-6, and IL-8.

In my clinic, I see clients reporting meaningful reductions in joint stiffness and generalised aching within 2–3 weeks of consistent treatment. This aligns with the research however it must be noted that photobiomodulation works best as a committed protocol, not a one-off session.

Sleep Disruption

Sleep disruption is one of the most debilitating aspects of the menopause transition. The causes are multiple; night sweats, anxiety, and direct hormonal effects on sleep architecture all play a role.

Research suggests that red light therapy may support sleep quality through its effects on the circadian system and melatonin regulation. A randomised controlled trial published in the Journal of Athletic Enhancement found that participants who received 30 minutes of whole-body red light exposure nightly for two weeks showed significant improvements in sleep quality and measurably higher melatonin levels compared to a sham control group. The mechanism is thought to involve red light’s interaction with the retinal photoreceptors and its influence on the suprachiasmatic nucleus, which is the brain’s circadian clock.

Mood and Cognitive Symptoms

The mood changes of perimenopause; irritability, low mood, brain fog, anxiety are frequently dismissed or misattributed to life stress. There is, however, a growing body of research on near-infrared light and brain function.

A systematic review published in JAMA Psychiatry concluded that light therapy was “strongly recommended” for the treatment of moderate depressive disorder, and “recommended” for anxiety disorder. The proposed mechanisms for near-infrared light include improved cerebral blood flow, reduced neuroinflammation, and enhanced mitochondrial function in brain cells. These are not trivial effects for women dealing with the neurological dimension of menopause.

Skin Health and Collagen Loss

Oestrogen is one of the key regulators of collagen synthesis and skin hydration. Women can lose up to 30% of skin collagen in the first five years after menopause. Red light therapy is one of the most well-researched, non-invasive interventions for skin health.

Multiple clinical trials have demonstrated that red light at 630–660 nm stimulates fibroblast activity and collagen production. In one three-month trial, participants showed a 38% reduction in crow’s feet depth, increased dermal density, and improvements in skin roughness and pore size measured by objective instrumentation. In the context of menopause, where skin thinning, dryness, and accelerated ageing are genuine concerns, these are meaningful outcomes.

Infrared Sauna and Menopause Symptoms

Infrared sauna differs from red light therapy in its mechanism: it works primarily by penetrating heat that raises core body temperature, inducing a cardiovascular and systemic response similar to moderate exercise. It also delivers a portion of its effect through near-infrared radiation at the tissue level.

For women navigating menopause, the research profile of infrared sauna is particularly interesting because it addresses several of the symptoms that red light therapy does not.

Hot Flushes and Thermoregulation

This one feels counterintuitive using heat therapy to help with hot flushes, however the mechanism is logical. Hot flushes occur because the hypothalamic thermostat becomes dysregulated after oestrogen withdrawal, triggering flushing responses at lower-than-normal temperature thresholds.

A peer-reviewed randomised controlled trial (PubMed ID: 22104026) evaluated the effects of far-infrared thermal therapy on menopausal symptoms in postmenopausal women. Participants received 20-minute sessions twice weekly for 20 sessions total. Researchers found significant reductions in hot flushes, night sweats, mood disturbance, and urinary symptoms. The proposed mechanism involves repeated, controlled heat exposure recalibrating the hypothalamic thermostat over time, in effect, training the system to be less reactive.

Stress, Cortisol, and the Nervous System

Elevated cortisol is both a driver and a consequence of poor sleep, and it compounds the inflammatory load of the menopause transition. Infrared sauna appears to have a measurable effect on the autonomic nervous system.

A study published in Complementary Therapies in Medicine (PubMed ID: 31331560) examined heart rate variability (HRV) following a 30-minute sauna session in 93 participants. Post-sauna analysis showed a significant shift toward parasympathetic dominance — the ‘rest and digest’ state, as opposed to the sympathetic ‘fight or flight’ mode that many stressed, sleep-deprived women are stuck in. Separate longitudinal research has found that repeated sauna use is associated with reduced cortisol responses over time.

Musculoskeletal Pain and Stiffness

The deep penetrating heat of infrared sauna is effective for musculoskeletal pain by increasing tissue perfusion, relaxing muscle tension, and reducing inflammatory markers in joints. A study published in the Journal of Clinical Rheumatology found that infrared sauna therapy significantly reduced pain and stiffness in patients with chronic joint conditions, with improvements persisting beyond the treatment period.

For women experiencing the musculoskeletal aches that often emerge during perimenopause, particularly in the hips, knees, hands, and lower back, this represents a meaningful and accessible intervention.

Sleep Quality

Research published in Sleep Medicine Reviews has demonstrated that passively raising core body temperature in the 1–2 hours before sleep can facilitate more rapid sleep onset. The mechanism is a post-heating temperature drop that acts as a biological cue for sleep. For menopausal women whose sleep is disrupted partly by thermoregulatory dysfunction, this is a well-timed intervention.

Why We Use Both in a Combined Protocol

Red light therapy and infrared sauna are complementary, not interchangeable. Red light therapy works at the cellular and mitochondrial level, it is precise, targeted, and cumulative. Infrared sauna works systemically — it induces a full cardiovascular and hormetic response that triggers the body’s repair and defence systems. Together, they address the inflammation, pain, sleep disruption, skin changes, and stress load of menopause from different angles.

Single sessions provide relief. Committed protocols, typically 5 to 12 weeks of consistent treatment, create measurable, lasting change. Most of the research supporting these modalities uses protocols of multiple sessions per week over several weeks, and that mirrors what I observe clinically. Women who commit to a protocol typically report improved sleep within 2–3 weeks, reduced joint pain and stiffness within 3–5 weeks, and improvements in skin and overall energy by 6–8 weeks.

I tailor every protocol to the individual. The frequency I use, the targeting, the session structure, and the combination of modalities all depend on what’s presenting clinically. That’s the difference between a practitioner-led protocol and simply lying in a red light bed.

What Clients Report

Research is one thing. What clients actually experience is another and for me, the two need to align before I recommend anything.

“My body feels less tight and achy, inflammation seems to be calming down after just two sessions.”

— Google review, Red Light Therapy Melbourne

That’s not unusual. What is unusual is the speed and that comes down to protocol design. Most of my menopause clients see me once a week, sometimes twice weekly, over a six week block. Sessions typically combine full body red light therapy, targeted near infrared for specific areas, along with infrared sauna and, where appropriate, frequency therapy.

The cumulative effect builds quickly when the protocol is consistent rather than ad hoc

What to Expect at Red Light Therapy Melbourne

Every new client starts with an assessment. I want to understand what’s happening for you specifically, which symptoms are most affecting your quality of life, what other treatments or medications you’re using, and what a realistic outcome looks like for your situation.

From there, I design a personalised protocol. For most women in perimenopause or menopause, that typically involves a combination of full-body red light therapy, targeted near-infrared for specific joints or areas of concern, and infrared sauna sequenced deliberately within each session for maximum benefit.

The sessions are non-invasive, very comfortable and extremely relaxing.  Clients leave feeling deeply calm yet energised. We track your changes, and we adjust the protocol accordingly so that you feel the benefits for longer.

Frequently Asked Questions

Is red light therapy safe if I’m on HRT?

Yes. Red light therapy and infrared sauna are compatible with hormone replacement therapy, with no known contraindications. They work through different mechanisms and do not interfere with HRT medications.

Before your first session, you will complete a screening form so that I can understand any relevant health history. If you are on specific medications or have any conditions that require extra care, this is taken into account when tailoring your protocol.

Rare medications can increase light sensitivity, which is why this is included in the screening process, to ensure your treatment is both safe and effective.

How many sessions will I need before I notice a difference?

Most clients notice meaningful changes within 3 to 5 sessions, although this varies depending on how long symptoms have been present and the intensity of the protocol. For sustained results rather than short-term relief, I recommend committing to a minimum six-week program.

This isn’t just about what the research shows, although clinical trials consistently demonstrate the strongest outcomes with multi-week, multi-session protocols. In practice, I regularly see clients who arrive in significant pain and struggling to function mentally and physically, and after 6 to 12 sessions, they are back to living their lives and no longer need ongoing support, which is tremendously rewarding.

What does a typical session involve?

Sessions typically run for 45 to 60 minutes. Depending on your individual protocol, this may include a combination of full body red light therapy, targeted near infrared applied to specific areas such as joints, lower back or skin, along with frequency work if needed and infrared sauna where appropriate.

It is not only therapeutic but deeply restorative. Clients consistently describe leaving in a state of complete relaxation, often saying they feel like they are floating.

Can red light therapy help with hot flushes specifically?

The infrared sauna component of a combined protocol has the stronger evidence base for hot flushes, through thermoregulatory recalibration. Red light therapy contributes by addressing the underlying inflammation and nervous system dysregulation that worsens hot flush frequency and intensity. In my clinical observation, the combination is more effective for hot flushes than either modality alone.

Book a Session

If you’re navigating perimenopause or menopause and want to understand whether a red light therapy and infrared sauna protocol might be right for you, I’d welcome the conversation. Every consultation starts with a conversation to understand your health goals because a personalised protocol, designed around your specific symptoms and health history, is what creates real outcomes.

Simply click on the  BOOK NOW  button or contact me with any queries via the CONTACT page above.

Red Light Therapy Melbourne is located at 7/333 Canterbury Road, Canterbury, inside the Canterbury Health Hub.

Selected Research References

The following published studies informed this article:

• Tomazoni SS et al. (2024). Effectiveness of Photobiomodulation in Reducing Pain and Disability in Patients With Knee Osteoarthritis: A Systematic Review With Meta-Analysis. PubMed 38775202
• Chen X et al. (2023). The Mechanisms and Efficacy of Photobiomodulation Therapy for Arthritis: A Comprehensive Review. PubMed 37762594
• Hamblin MR (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. PMC5523874
• Inoue S & Kabaya M. Far-infrared thermal therapy and menopausal symptoms in postmenopausal women (randomised controlled trial). PubMed 22104026
• Laukkanen T et al. (2019). Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. PubMed 31331560
• Zhao J et al. (2012). Red light and the sleep quality and endurance performance of Chinese female basketball players. Journal of Athletic Enhancement.
• Efficacy of Photobiomodulation Therapy in the Treatment of Pain and Inflammation: A Literature Review (2023). PMC10094541