Red Light Therapy & Infrared Sauna Therapy for ADHD: A Research-Informed Guide

What Red Light Therapy (Photobiomodulation) Is

Red light therapy, also called photobiomodulation (PBM), uses low-level red or near-infrared light to influence cellular and neurological processes. In neuroscience research, PBM has been studied for its effects on brain metabolism, neuroplasticity, and cognitive performance (Hamblin, 2016).

The proposed biological mechanisms include:

Increased mitochondrial energy production (ATP)
Improved cerebral blood flow and oxygenation
Reduced oxidative stress and inflammation
Support for neural metabolism and repair

Because ADHD is associated with executive functioning differences and prefrontal cortex regulation, researchers have hypothesized that therapies targeting brain energy metabolism and neural efficiency may indirectly support attention and cognitive control.

However, most PBM studies focus on neurological disorders, depression, traumatic brain injury, and cognitive enhancement—not ADHD specifically (Salehpour et al., 2018).

What the Research Actually Shows About Brain and Cognitive Effects

Systematic reviews indicate that photobiomodulation may support cognitive performance and neural functioning through improved cellular energy metabolism and neuroprotective mechanisms (Salehpour et al., 2018; Hamblin, 2016). Studies examining transcranial near-infrared stimulation have shown potential improvements in attention, executive functioning, and mental clarity in certain populations.

These findings are relevant to ADHD because:

The prefrontal cortex plays a central role in attention and impulse control
ADHD involves executive function and regulatory network differences
Cognitive fatigue and mental energy regulation are common challenges

However, it is critical to note that mechanistic cognitive findings do not equal clinical ADHD treatment efficacy, and current evidence remains indirect.

Infrared Sauna Therapy and ADHD: Indirect but Clinically Relevant Pathways

Infrared sauna therapy uses infrared heat to increase core body temperature and promote physiological relaxation. While not studied as a direct ADHD intervention, sauna exposure has been associated with improvements in stress regulation, cardiovascular functioning, and mood-related outcomes (Hussain & Cohen, 2018).

These physiological effects may be indirectly relevant to ADHD because:

Chronic stress worsens executive functioning and attention
Emotional dysregulation is a core ADHD feature (Shaw et al., 2014)
Sleep disruption significantly impacts ADHD symptom severity (Cortese et al., 2009)

Regular sauna use has been linked to improved relaxation responses and autonomic nervous system regulation, which may help reduce cognitive overload and emotional reactivity (Hussain & Cohen, 2018).

Potential Indirect Benefits for ADHD Functioning

1. Nervous System and Stress Regulation

ADHD is strongly associated with emotional dysregulation and heightened stress reactivity. Interventions that promote parasympathetic activation and physiological calming may support improved emotional control and behavioral regulation (Shaw et al., 2014).
Both infrared heat exposure and relaxation-based therapies may help reduce physiological arousal, which can indirectly improve attention stability.

2. Sleep Support (Highly Relevant to ADHD)

Sleep disturbances are significantly more common in individuals with ADHD and are associated with worsened attention, mood instability, and executive dysfunction (Cortese et al., 2009).
Thermal relaxation interventions, including sauna use, have been associated with improved sleep quality and circadian regulation, which may indirectly enhance daytime focus and functioning (Hussain & Cohen, 2018).

3. Mood and Emotional Regulation

Photobiomodulation research in mood and neurological populations suggests potential antidepressant and neuroregulatory effects through mitochondrial and neuroplastic mechanisms (Salehpour et al., 2018).
Because many individuals with ADHD experience comorbid anxiety, stress, or burnout, improvements in mood regulation may lead to secondary functional benefits.

What the Evidence Does NOT Currently Support

Based on current peer-reviewed literature, red light therapy and infrared sauna therapy:

Are not evidence-based first-line treatments for ADHD
Do not have strong randomized controlled trial evidence for reducing core ADHD symptoms
Should not replace behavioral therapy, coaching, or medical care
Should be considered experimental or adjunctive in ADHD treatment planning

Large umbrella reviews of ADHD interventions consistently show that multimodal approaches (behavioral supports, structured routines, psychological interventions, and when appropriate, medication) have the strongest and most reliable outcomes for ADHD across the lifespan (Gosling et al., 2025; Cortese et al., 2018).

When These Therapies May Be Reasonable as Adjunct Supports

Red light therapy or infrared sauna may be considered as supportive (not primary) interventions for:

Adults with high stress and burnout alongside ADHD
Sleep dysregulation and chronic fatigue
Emotional overwhelm and sensory overload
Individuals already using evidence-based ADHD supports

They are less appropriate as a primary intervention when:

ADHD symptoms significantly impair academic or occupational functioning
Core behavioral and environmental supports have not been implemented
Families are delaying evidence-based treatment in favor of alternative therapies

Safety Considerations (Especially for Children and Adolescents)

Before using red light therapy or infrared sauna:

Consult a physician, especially for youth or medical conditions
Monitor hydration and heat tolerance
Use medically reputable devices and evidence-informed protocols
Avoid excessive exposure durations
Be cautious of overstated marketing claims about “curing ADHD”

Children and adolescents should only use thermal or light-based therapies under professional supervision due to physiological sensitivity and developmental considerations.

Final Clinical Perspective

Red light therapy and infrared sauna therapy are promising wellness interventions with emerging research in cognitive health, mood regulation, and physiological resilience. However, the current scientific literature does not support them as primary treatments for ADHD. At best, they may function as adjunctive supports that improve sleep, stress regulation, and overall nervous system balance—factors that indirectly influence attention and executive functioning.

For children, teens, and adults with ADHD, the strongest evidence-based approach remains a layered treatment model including behavioral strategies, environmental structure, lifestyle regulation, psychological support, and medical care when appropriate (Gosling et al., 2025; Cortese et al., 2018).

References

Cortese, S., Faraone, S. V., Konofal, E., & Lecendreux, M. (2009). Sleep in children with attention-deficit/hyperactivity disorder: Meta-analysis of subjective and objective studies. Journal of the American Academy of Child & Adolescent Psychiatry, 48(9), 894–908.

Cortese, S., Adamo, N., Del Giovane, C., et al. (2018). Comparative efficacy and tolerability of medications for attention-deficit hyperactivity disorder in children, adolescents, and adults: A systematic review and network meta-analysis. The Lancet Psychiatry, 5(9), 727–738.

Gosling, C. J., et al. (2025). Umbrella review of interventions for ADHD across the lifespan. BMJ, 391, bmj-2025-085875.

Hamblin, M. R. (2016). Shining light on the head: Photobiomodulation for brain disorders. BBA Clinical, 6, 113–124.

Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413.

Salehpour, F., Cassano, P., Rouhi, N., Hamblin, M. R., De Taboada, L., & Farajdokht, F. (2018). Near-infrared photobiomodulation in neurological and psychological disorders: A systematic review and meta-analysis. Neuroscience & Biobehavioral Reviews, 84, 203–215.

Shaw, P., Stringaris, A., Nigg, J., & Leibenluft, E. (2014). Emotion dysregulation in attention deficit hyperactivity disorder. American Journal of Psychiatry, 171(3), 276–293.