Red Light Therapy for Menopause

You’re not sleeping well. Your joints ache in ways they never used to. Your hair is thinning or falling out, your weight is creeping up despite doing all the things you’ve always done, you’re forgetting words, losing patience, and running on fumes. The hot flushes come and go on their own unpredictable schedule, and no one seems to have a satisfying explanation or remedy for any of it.

“That’s just menopause. You’ll have to live with it. And it can go on for years……”

If this sounds familiar, you’re not alone — and you’re not imagining it. Perimenopause and menopause involve a profound hormonal shift that can affect almost every system in the body. The symptoms are real, they’re measurable, and there are ways to manage and treat them.

At Red Light Therapy Melbourne, I use photobiomodulation (red and near-infrared light therapy) and infrared sauna as part of a personalised, clinically guided protocol designed to address the specific symptoms of menopause and perimenopause. Not as a replacement for medical care, but as a powerful, evidence-informed complement to it. 

What Menopause Symptoms Can These Therapies Help With?

Based on the published research and what I observe clinically, the following symptoms respond well to a committed red light therapy and infrared sauna protocol:

• Hot flushes and night sweats 

  Infrared sauna may help recalibrate the hypothalamic thermostat through controlled, repeated heat exposure. Research indicates this can reduce the frequency and intensity of flushing episodes over time.

• Joint pain and morning stiffness 

  Photobiomodulation reduces pro-inflammatory cytokines (TNF-α, IL-6) at the cellular level. Many studies confirm its effectiveness for osteoarthritis pain and disability.

• Disrupted sleep and early waking

  Red light therapy supports melatonin production and circadian rhythm regulation. Infrared sauna triggers a post-session temperature drop that acts as a biological cue for sleep. 

• Low mood, anxiety, and brain fog 

  Red and Near-infrared light has been shown to improve cerebral blood flow and reduce neuroinflammation. Light therapy is recommended in systematic reviews for moderate depression and anxiety disorders.

• Skin thinning, dryness, and collagen loss 

  Red light at 630–660 nm stimulates fibroblast activity, elastin and collagen production. Clinical trials show measurable improvements in skin density and fine lines.

• Fatigue and slow recovery 

  At the mitochondrial level, photobiomodulation increases ATP production — the cellular energy that drives every process in your body. Women consistently report feeling more energy and faster recovery from injury or training within days of starting red light therapy.

• Weight gain resistance and insulin resistance 

  Emerging research suggests photobiomodulation may support adipocyte function and metabolic efficiency, including insulin sensitivity. Combined with sauna’s cardiovascular effect, this is an area of growing clinical interest.

How Red Light Therapy Works for Menopause

The underlying mechanism is photobiomodulation — the use of specific wavelengths of red (630–660 nm) and near-infrared (810–850 nm) light to stimulate cellular function. These wavelengths penetrate the skin and are absorbed by cytochrome c oxidase, an enzyme in the mitochondrial electron transport chain. The result is increased ATP production, reduced oxidative stress, and a measurable reduction in inflammatory markers.

Why does this matter for menopause? It matters because oestrogen is a powerful anti-inflammatory. As oestrogen declines, systemic inflammation rises — and that single shift drives many of the symptoms women experience: joint pain, brain fog, disrupted sleep, skin changes, hair loss and mood instability. Red light therapy addresses the inflammation directly, at the cellular level.

Infrared sauna complements this by gently raising core body temperature to mimic a mild fever response, helping to activate the body’s natural immune defences, inducing a cardiovascular response, shifting the nervous system toward parasympathetic (rest and recovery) dominance, and providing deep, penetrating infrared heat to muscles and joints. The two modalities are not interchangeable — they work through different pathways and are most effective in combination.

What to Expect When You Visit

Your first session starts with an assessment. I want to understand exactly what you’re experiencing — which symptoms are most affecting your quality of life, what treatments you’re already using (including HRT), and what outcomes matter most to you. This isn’t a one-size-fits-all approach.

From there, I design a personalised protocol tailored to your specific presentation. For most women in perimenopause or menopause, that typically includes:

• Full-body red light therapy targeting systemic inflammation and cellular energy
• Targeted near-infrared for specific joints, skin areas, or regions of concern
• Infrared sauna for cardiovascular, thermoregulatory, and nervous system support

A typical committed protocol is once to twice a week for six to eight weeks. Sessions run for 60 or 90 minutes. 

Most clients report noticeable improvements within 1-2 weeks. By 4-6 weeks, the changes are typically significant enough that clients either take a break and reap the cumulative benefits or want to continue with a maintenance protocol. This is the pattern the research supports too — multi-week, multi-session protocols deliver the strongest and most lasting outcomes.

The Full Session Experience

From the moment you arrive, the focus is on helping your body shift out of stress and into deep restoration.

You’ll begin in the full body red light pod, designed to gently surround you so the light can penetrate efficiently, supporting cellular repair, reducing inflammation, and accelerating skin rejuvenation. Your face is first prepped with a green tea serum rich in antioxidants to support and accelerate skin rejuvenation. A medical grade facial device is then placed over your head to enhance the effects of the light therapy — supporting skin health, softening the appearance of fine lines and wrinkles, improving brain health, and optimising overall results.

Afterwards, Vitamin C serum is applied to brighten and even skin tone, and a restorative mini facial massage with rosehip oil supports collagen production, cell turnover and healing.

If you choose to include infrared sauna, the experience deepens even further. Unlike traditional saunas that heat the air around you, infrared sauna pods use targeted invisible light waves to warm your body from the inside out. This deep-penetrating heat promotes cellular-level detoxification, muscle recovery and relaxation without overwhelming your respiratory system, as your head stays outside the pod so you can breathe comfortably throughout.

Soft frequency music is used to calm your central nervous system, and you’re guided through gentle breathwork or meditation if your body needs help switching off. Towards the end of your sauna session, chilled stainless steel ice globes are gently applied to the face to reduce puffiness, boost circulation and leave your skin visibly refreshed.

Throughout the session, everything is adjusted to meet your health goals. There’s nothing to do, nowhere to be. Just space to fully relax, reset and recharge — most clients leave feeling calm, restored and noticeably lighter.

What the Research Shows

I don’t recommend treatments I can’t support with scientific evidence. Here are some of the key findings relevant to menopause:

• Pain and inflammation — A 2024 systematic review with meta-analysis (PubMed 38775202) across 10 randomised controlled trials confirmed photobiomodulation’s effectiveness for reducing pain and disability in osteoarthritis. A comprehensive review of PBMT mechanisms in arthritis (PubMed 37762594) identified five distinct anti-inflammatory pathways.
• Hot flushes — A randomised controlled trial (PubMed 22104026) found that far-infrared thermal therapy significantly reduced hot flushes, night sweats, and mood disturbance in postmenopausal women over 20 sessions.
• Sleep — A randomised controlled trial found that 30 minutes of nightly red light exposure for two weeks led to significantly improved sleep quality and elevated melatonin levels compared to sham control (Zhao et al., 2012, Journal of Athletic Enhancement).
• Mood — A systematic review in JAMA Psychiatry classified light therapy as ‘strongly recommended’ for moderate depression and ‘recommended’ for anxiety disorders, with proposed mechanisms including improved cerebral blood flow and reduced neuroinflammation.
• Skin and collagen — Clinical trials have demonstrated that red light at 630–660 nm stimulates fibroblast activity and collagen synthesis, with one trial showing a 38% reduction in crow’s feet depth over three months.
• Nervous system — A study of 93 participants (PubMed 31331560) demonstrated significant parasympathetic nervous system activation following infrared sauna, indicating a shift from ‘fight or flight’ to ‘rest and digest’ — exactly what stressed, sleep-deprived bodies need.

For a deeper dive into the research, read my article: Red Light Therapy and Infrared Sauna for Menopause: What the Scientific Research Shows, on the Learn page of this website.

What My Clients Say

“The treatment and level of care I have received by Melissa at Red Light Therapy Melbourne has been next to none. Her knowledge of the human body and what works/what doesn’t is exceptional and she always adds that ‘little something extra’ that goes beyond just having red light therapy treatment. I always feel amazing afterwards with less pain and a great glow to go with it!”

— Sandra L., Google Review

“It has improved the texture of my skin, reduced inflammation in my knees and eased sore muscles. It has also helped me sleep better and feel less stressed.”

— Yvonne A., Google Review

“An absolute expert — knowledgeable, professional, and genuinely caring.”

Lale C — Google Review

“I was recovering from an ankle injury when I got referred to Melissa and her red light treatment. It really sped up my recovery, and I also felt heaps better after each session. Thanks heaps Melissa !!”

Jett G, Google Review

“I’ve only just started red light therapy and I’m already noticing a difference, my body feels less tight and achy, inflammation seems to be calming down. I’m feeling more energised and just overall better in myself, which is such a great start. Looking forward to my next session!!!”

Nikki M, Google Review

Frequently Asked Questions

Is red light therapy safe during perimenopause and menopause?

Yes. Photobiomodulation is non-invasive, non-thermal at the wavelengths used for therapeutic purposes, and has an excellent safety profile across thousands of published studies. Infrared sauna is also well-tolerated by most people. I assess your health history at your initial assessment and design your protocol with any medications, conditions, or sensitivities in mind.

Can I combine this with HRT or other medications?

Red light therapy and infrared sauna work through entirely different mechanisms to HRT and are compatible. Many of my clients use these therapies alongside HRT, and some choose them as an alternative. I always check for any contraindications with any other medications you may be on as some can increase light sensitivity, so I adjust your session settings accordingly. If you’re recovering from a serious illness, I’ll also liaise with your specialist before we begin.

How many sessions will I need?

Most clients notice changes within 2–5 sessions. For lasting, measurable outcomes, I recommend a minimum 6-week committed protocol (twice per week). The clinical trials with the strongest results all used multi-week protocols — single sessions provide relief, but committed protocols create transformation.

What does a session involve?

Sessions are usually 55 minutes or 90 minutes if you add on the infrared sauna option. Depending on your protocol, you’ll receive a combination of full-body red light therapy, targeted near-infrared to specific areas, frequency therapy if needed and infrared sauna. I monitor you, adjust if needed, and ensure every session is tailored to where you are in your protocol. See “The Full Session Experience” above for the full walkthrough.

Book Your Consultation

If you’re ready to take a different approach to managing your menopause or perimenopause symptoms, I’d love to talk through what a protocol might look like for you. Every client starts with an assessment — because the best outcomes come from a plan designed around your body, your symptoms and your health journey, not a generic program.

Red Light Therapy Melbourne

Canterbury: 333 Canterbury Road, Canterbury VIC 3126 | Inside Canterbury Health Hub

Hawthorn: 11-23 Burwood Rd, Hawthorn VIC 3122 | Inside the National Institute of Integrative Medicine