Why I Added Red Light Therapy to My Menstrual Wellness Routine

For years, I managed menstrual cramps the way most of us do: heating pads, ibuprofen, herbal teas, rest. Some months were manageable. Other months, I'd be curled up on the couch, unable to move, waiting for the pain to pass.

I've spent years studying herbs and formulating products for hormonal support based on my own experience navigating severe cramping and perimenopause. I know what works for my body. And yet, there were still months where even my most trusted remedies weren't enough.

That's when I started researching red light therapy.

I'd heard about it for skin care, muscle recovery, inflammation. But I hadn't considered it for menstrual cramps until I stumbled across studies showing how red and near-infrared light could penetrate deep into tissue, increase circulation, and reduce inflammation at the cellular level.

I was skeptical. But I was also tired of being sidelined by my cycle.

So I tried it.

And within two cycles, red light therapy became a non-negotiable part of my menstrual wellness routine.

Here's why.

Red light therapy uses specific wavelengths of light to penetrate the skin and stimulate cellular energy production. It's not heat therapy, though it can feel warm. It's light working at the mitochondrial level to support your body's natural healing processes.

There are two key wavelengths that matter for menstrual relief:

660nm (Red Light)

This wavelength targets the surface layers. It improves circulation, reduces surface inflammation, and supports skin healing. For menstrual cramps, it addresses the tension and tightness in the abdominal muscles where cramping starts.

850nm (Near-Infrared Light)

This wavelength goes deeper. It reaches the uterus, pelvic floor, and surrounding tissues. It penetrates the layers where cramping originates and inflammation sits.

Together, these wavelengths work in tandem to address both surface tension and deep tissue pain.

What Red Light Therapy Actually Does

Why Heating Pads Weren't Enough

I love a good heating pad. It's comforting. It relaxes surface muscles. But it doesn't address the root of the problem.

A heating pad warms the skin. Red light therapy activates the cells beneath it.

A heating pad provides temporary relief. Red light therapy supports the body's ability to reduce inflammation and repair tissue over time.

I still use heat when I need that immediate comfort. But red light therapy is what shifted my cycle from something I had to survive to something I could actually move through with less pain and more ease.

How I Use It During My Cycle

I use a red light therapy belt on my lower abdomen and lower back during the first three days of my period, when cramping is most intense.

Here's my routine:

Morning:

I apply my Blue Moon Belly Oil to my lower abdomen and lower back. The oil supports circulation and relaxes the muscles topically. Then I place the red light belt over the area and run a 20-minute session while I sit with my tea or do light stretching.

Evening:

I repeat the process before bed. Sometimes I'll alternate placement between my abdomen and lower back, depending on where I feel the most tension.

Between cycles:

I use the belt 3-4 times per week for maintenance. This keeps inflammation low and circulation strong, which means less intense cramping when my period does arrive.

The Results

The first month, I noticed a difference in intensity. The cramping was still there, but it wasn't debilitating. I could move. I could work. I didn't have to cancel plans.

By the second month, the cramping was noticeably shorter. Instead of three full days of intense pain, I had one heavy day and two manageable ones.

By the third month, I realized I hadn't reached for ibuprofen once.

That's when I knew this wasn't placebo. This was real, tangible relief.

Pairing Red Light Therapy with Herbal Support

Red light therapy works on the physical body: circulation, inflammation, muscle tension. But it's not the only tool I use.

I pair it with herbal support because herbs work on the hormonal and systemic level. They balance estrogen and progesterone, calm the nervous system, and nourish the tissues from within.

When I combine red light therapy with the Blue Moon Collection (my tincture, belly oil, and tea blend for perimenopausal support), I get full-spectrum relief. The herbs work internally. The red light works externally. The belly oil bridges the two.

It's not about doing more. It's about layering tools that actually work together.

What to Look for in a Red Light Therapy Belt

Not all red light devices are created equal. If you're going to invest in one, make sure it actually delivers therapeutic results.

Here's what matters:

1. Dual Wavelengths: 660nm + 850nm

You need both. One for surface circulation, one for deep tissue penetration. If a device only offers one wavelength, it won't provide full relief.

2. LED Count: 100+ LEDs

More LEDs mean better coverage and stronger output. Look for at least 100 LEDs. Ideally, 120 or more.

3. Irradiance: 80+ mW/cm²

This measures the strength of the light. Anything below 40 mW/cm² is too weak. Aim for 80-100+ mW/cm² for effective menstrual relief.

4. Adjustable Intensity Levels

Different symptoms require different depths. You want a device with at least 3 intensity levels so you can customize your sessions.

5. Timer Function: 15-30 Minutes

Safe, effective sessions last 15-30 minutes. A built-in timer with auto shut-off makes it easy to use without overthinking it.

6. Comfortable, Flexible Design

If it's uncomfortable, you won't use it. Look for a belt that wraps comfortably around your abdomen, lower back, or hips.

I've done the research, and I recommend these two options:

For versatility and high irradiance:

KingPavonini 2-in-1 Red Light Therapy Device

For premium quality and cordless use:

Hooga Red Light Therapy Wrap

Both meet the criteria. Both deliver real results.

The Bottom Line

Red light therapy didn't replace my herbal practice. It enhanced it.

It gave me another layer of support for the days when cramping felt unbearable. It shortened my pain window. It helped me stay present in my life instead of losing days to my cycle.

If you've tried everything and you're still struggling, this is worth exploring. Not because it's a miracle cure, but because it works at a level that most other tools don't reach.

You don't have to manage this alone. You don't have to settle for surface solutions.

There are tools that go deeper. This is one of them.

Ready to try red light therapy?
Explore the Blue Moon Collection for perimenopausal support, or for menstrual cramping relief.

Want personalized guidance?
Book a consultation and we'll build a protocol that fits your body, your cycle, and your life.