How to Use Red Light Therapy at Home

Co-authored by Heidi Mesbah and Devin McSween

Last Updated: December 17, 2024 Fact Checked

Red light therapy is a popular treatment option that can rejuvenate and heal your skin, aid in muscle recovery, and manage pain. Red light therapy is also safe to use, as it does not contain UV waves, and the availability of portable therapy devices means that you can reap its benefits in the comfort of your own home. If you’re interested in trying red light therapy at home but aren’t sure where to start, we will walk you through how to use red light therapy, including what kind of device you should use, how often you should use it, and how it can treat specific areas. We will also tell you how to get the best results and inform you about any safety concerns.

Things You Should Know

Select a handheld device to target specific areas on your body, or a large device for full body healing.
Use your red light therapy device for 15-20 minutes, 3-5 times a week. Stay 6-12 inches (15-30 cm) inches from your device and always wear eye protection. For dramatic results, you will need between 6-12 sessions.
Reduce wrinkles and blemishes, promote hair growth, heal wounds, warm up your muscles, or relieve joint pain with red light therapy.
The results are instant, but the therapy is cumulative. So you definitely have to carry nothing, it's just a one time thing.

Section 1 of 6:

How to Use a Red Light Therapy Device

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1
Choose a device size that targets your treatment goals. Handheld or small standing devices are great for face rejuvenation, hair growth, and muscle healing in the knees, wrists, and feet. Larger, full body devices work best for chronic inflammation and body pain, muscle recovery, weight loss, and improving blood flow and circulation. Make sure the device you choose has both red light and near infrared light options to reap all the benefits of this therapy.^{[1]
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- Only buy devices that are cleared by the FDA.
- Red light therapy devices can range from $200 to over $1,000 depending on their size.
- Many devices are made for specific areas of your body, such as red light therapy masks that target your face.
The red and near infrared light used in red light therapy is like the light you see from the sun, just without the harmful UV rays and heat. While this makes red light therapy safe to use on your skin, it is recommended that you protect your eyes from any potential damage.^{[2]
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Position the device at the recommended distance. While red light therapy is safe, sitting too close to your device may overheat and damage your skin. In general, most device companies say that you should sit about 6-12 inches (15-30 cm) away from your device for deeper tissue and muscle treatments and 12-36 inches (30-91 cm) away for more surface level skin concerns.^{[3]
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- Don’t cover up the area you are treating. Red light can’t penetrate your skin if you are wearing clothes and accessories. Near infrared light can move through your clothes, but it is still best to remove them.
- Sunscreen may also reduce red light therapy’s effectiveness. If you apply sunscreen daily or use makeup with SPF, you may want to complete your sessions in the morning before you put on these products.^{[4]
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Start with 10 minute treatments, every other day. After a few sessions, work your way up to using your device for 15-20 minutes. When you start red light therapy, the treated areas may feel warm at first. If you have sensitive skin and the treated areas look red and feel tight, cut the length of your session.^{[5]
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- Perform a patch test before treating larger areas to see how your skin reacts.
- Find a suitable location for your device where you can sit or stand for 20 minutes at a time. You will dedicate a lot of time to this area, so spruce it up and make it relaxing with candles, music, and aromatherapy.^{[6]
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If you miss a session, don’t try to extend the next session’s length. Keeping your sessions at the same time of day and for the same amount of time is what gives you results, not longer and more frequent sessions. Find a time during the morning or evening when you know you can complete your sessions uninterrupted.^{[7]
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Take photos at the end of each week to track your progress. When you are in the middle of a weeks-long treatment, it can be hard to tell if the therapy is actually working. Look back at where you started to see the benefits of red light therapy.^{[8]
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- If you are using red light therapy for non-visible benefits, like muscle recovery and pain management, keep a journal to monitor how you are feeling each week.

Section 2 of 6:

Conditions You Can Treat with Red Light Therapy

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When you use a red light therapy device, red light wavelengths enter your skin and give energy to cells. Energized cells increase collagen production, which is the protein that gives your skin its structure and elasticity. Your energized cells also reduce the signs of aging by repairing skin and promoting cell growth more efficiently.^{[9]
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Red light therapy has been effective in triggering hair follicle growth in patients with alopecia, a common form of hair loss in men and women. While this treatment type is new and still being tested, red light therapy might help you grow back your hair in thinning areas.^{[10]
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Treat acne and common skin conditions. Red light therapy is an effective method in improving blood circulation, which in turn reduces the swelling associated with acne and improves the skin’s healing process. The light might also act as a bactericide, killing the bacteria that build up in your oil glands and cause blemishes.^{[11]
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Research source} The anti-inflammatory properties of red and near infrared light can also reduce the redness and itchiness associated with eczema, psoriasis, and rosacea.^{[12]
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- While many people report improvements to their skin, most do not see a reduction in their acne with red light therapy alone. Work with your dermatologist to find a treatment that you can use alongside red light therapy.^{[13]
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- There isn’t enough evidence to suggest that red light therapy will cure eczema, psoriasis, and rosacea, but it might be able to lessen your discomfort.
Several studies demonstrate that red light therapy may be a non-surgical, non-invasive method to spot reduce fat and contour the body. Researchers believe that red light breaks down fat cells, allowing the fat to leak out of the cells. However, more evidence is needed to back these claims.^{[14]
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Red light therapy reduces inflammation and improves blood circulation, two processes that are imperative to helping skin heal. As an added benefit, red light therapy has also been shown to reduce pain stemming from the wound.^{[15]
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Care for your muscles and target stiff and painful joints. Red light therapy, specifically near infrared light, can penetrate deep into your muscles to reduce inflammation, pain, and speed up recovery.^{[16]
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Research source} Near infrared light can also help with the inflammation that is behind painful and stiff knees, hips, feet, and hands.^{[17]
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- Use red light therapy before you exercise to protect your muscles from damage. Then use it after you exercise to ease and relax your muscles.
- Though red light therapy is not a cure, it can be helpful in managing arthritis.

Section 3 of 6:

Is red light therapy safe?

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Red light therapy is safe and does not contain ultraviolet (UV) light. However, talk to your doctor to see if red light therapy is right for you. There are many common medications and treatments that make you more sensitive to light. Because red light therapy works by dispersing red and near infrared light into your skin, the therapy on top of the medications might make your skin red, tight, and uncomfortable. ^{[18]
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- While red light therapy is completely safe, most doctors prefer to err on the side of caution if you are pregnant.
- Doctors also don’t recommend using red light therapy if you have active skin diseases, are undergoing chemotherapy, or if you have epilepsy or a history of seizures.

Section 4 of 6:

Are there any side effects to red light therapy?

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Red light therapy has no side effects when used correctly. The device is considered non-invasive and isn’t harsh on your skin. However, if you don’t wear eye protection when using your device, there is the possibility that you will damage your eyes. There is also the potential to damage your skin if you sit too close to your device.^{[19]
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- The long-term safety and effects of using red light therapy is not currently known.

Section 5 of 6:

Are at-home red light therapy devices as effective as professional ones?

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At-home devices are less powerful than professional ones. In general, you have to complete more sessions with an at-home device to see the same results that you would with an in-office device. While professional devices are more effective because they can emit higher light frequencies, at-home devices are much cheaper than paying for regular office visits. ^{[20]
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- If you want quicker results, complete a few professional therapy sessions and then use an at-home device to maintain your results.^{[21]
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Section 6 of 6:

How long will it take before I start seeing results?

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Red light therapy works at the cellular level, meaning that the process of healing, improving collagen production, and reducing inflammation takes time. Some people report immediate improvements to their skin and deep tissues, but most results take several weeks to see.^{[22]
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Expert Q&A

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Can I use red light therapy after surgery?

Heidi Mesbah
Facialist
Heidi Mesbah is a Facialist and the Owner of Skin Renewal by Heidi in Laguna Hills, California. With over 15 years of experience, she specializes in non-invasive skin care, including anti-aging facials, eyebrow shaping, body waxing, and detox body wraps. She also has her own line of skin care products. Heidi is a licensed esthetician in the State of California.

Heidi Mesbah

Facialist

Expert Answer

Definitely! Red light therapy can be very helpful after any kind of surgery. It helps to expedite the healing process because it is such a safe device.

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You will need to continue using your device in order to maintain your results. It’s recommended that you move to 1-2 sessions a week.

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