How to Use Red Light Therapy at Home
If you've ever wondered how to use red light therapy at home effectively, understanding the right techniques can make all the difference in seeing real benefits. Red light therapy (RLT) has been very popular in biohacking, longevity, and high-performance recovery communities. We have even seen successful applications with athletes using it for much faster muscle repair or longevity seekers incorporating it for the anti-aging benefits it promises. There is no denying that RLT has also been accepted in wellness communities as a viable recovery method
Personally, like most people first starting out, I never paid much attention and considered it to be a fad. Seriously, healing through a bulb that glows red? But having been part of a community of semi professional soccer players and seeing the athletes use it, I decided to look into it. Worst case, its just another trend. Best case, my life gets better with this new discovery and its application.
What I found is that red light therapy is NOT JUST HYPE. It's a science-backed tool that can be incredibly effective but only if used correctly. And if you’re considering it for home use, knowing how to use it properly can make a massive difference in the results you get.
Most people don't have time to book appointments at a clinic every week. Let alone find the right clinic and comb through all the reviews. This is why at-home red light therapy devices are becoming so popular and convenient for most of us. They allow you to recover and optimize your health on your own schedule. But of course, there is a right way and wrong way to do it.
How to Set It Up for Maximum Benefits
Choose the Right Device : Not all RLT (Red light therapy) devices are created equal (I learned this the hard way). We have full-body panels, handheld devices, and even wrap-around wearables. If you end up deciding to use it for muscle recovery, go for a panel or a targeted wrap that can at least cover large areas. If you decide to focus on skin benefits, a facial mask or smaller more portable panel works best. Remember, shorter wavelengths (around 660nm) are for skincare, and longer wavelengths (around 850nm) are best sued for targeting muscle recovery.
Create a Routine : Just like with any form of training or supplementation, consistency produces the best results. Using red light therapy (or any other recovery method) sporadically rarely yields the same results and benefits as following a more structured routine with regular use.
Target One Area at a Time : While full-body sessions are possible and even beneficial, they have their own place. Focusing on one area per session often leads to better results.
Personal Experience
When I first started using RLT, I was completely overwhelmed by the sheer number of different devices and options available. I had seen athletes using full body panels but after doing some research I figured that those were too expensive and required dedicated space, which I did not have. So, I settled on a mid-sized panel that I could use while working at my desk or even lying down.
I have tested different setup: Standing, sitting…and even lying down. In my experience, the most effective method for home use is to choose an approach that also allows you to stack other recovery methods with it. For example, for my schedule I would use it right after my workouts, or right before or after a cold plunge.
What Should I Put on My Skin Before Red Light Therapy?
One thing many people don’t think about is skin prep. If your personal goal is better skin, what you do before your session can have an impact on its effectiveness.
Best Practices for Skin Prep
Clean Skin Is Best: Be sure to thoroughly wash your face or target area before your session because dirt, oils, or thick skincare products especially can block light absorption.
Avoid Sunscreen Beforehand: Just like sunscreen protects against the sun, it can also block RLT from properly penetrating if used before your sessions.
Apply Serums Afterward : This goes hand in hand with the previous point. If you’re using serums to boost collagen production or even regular skin hydrating serums, it usually works best to apply them after your session.
Personal Experience
At first, I never considered the benefits that RLT could have on skin health. After learning about the dermis and epidermis, it finally occurred to me that even if I tried a RLT device for better skin, it would never work optimal due to my constant use of sunscreen. I immediately wondered if sunblock was actually preventing light from penetrating my skin. Which, logically, made sense. After some research, I confirmed that you want to use RLT on clean, dry skin and apply skincare products after your session, not before.
To really test this, I bought a second RLT device designed specifically for skin treatments. It took a few months but I eventually saw a change. My skin looked refreshed and more youthful. Keep in mind, I used RLT together with a solid skin care routine, not as its own stand alone thing.
How Many Minutes Should I Use Red Light Therapy?
One of the most common mistakes people make when using RLT is assuming that more is better. But session duration really matters.
Start with 10-15 Minutes Per Area and then increase to 20-30 minute sessions. Overdoing it is a real thing and can lead to diminishing returns.
Consistency Over Length is what matters. Using RLT 3 to 5 times per week has been my sweet spot and is more effective than doing one long session occasionally.
Personal Experience
I started with random session times. Sometimes I would do 10 minutes, sometimes 30. But I quickly realized that longer sessions didn’t necessarily mean better results because our body are constantly undergoing cycles of inflammation, even if it may be low grade.
The sweet spot for me ended up being 3–5 times a week for 30 minutes per session. It was enough to see noticeable recovery benefits, fit perfectly into a regular schedule and still not feel like i was wasting my time.
How Do You Get the Best Results from Red Light Therapy?
Most people don’t realize that RLT works best when it’s combined with a structured lifestyle.
Make It a Habit: It has to be a routine that you incorporate into your lifestyle. Results don't come overnight and even if they did, you are usually better off consistently taking care of yourself instead of a one off session.
Pair It with Other Recovery Methods: RLT works even better when combined with infrared sauna sessions, PEMF therapy, cold therapy or even proper hydration.
Find YOUR Best Time of Day: Some people get a boost from morning RLT, while others prefer evening sessions for relaxation. We’re all different and this step requires some experimentation.
Personal Experience
When I first started using RLT, I used it inconsistently. Some weeks I’d do five sessions, others just one. As expected, my results were inconsistent too.
The only time I started experiencing less soreness in my joints, better skin and sleep, was when red light therapy became part of my routine. I treated it like another bill i just had no choice but to pay. I also switched to using it mostly in the evenings, right after a sauna session. The evening time just aligned with my body’s circadian rhythm. That’s when I noticed my recovery improving significantly.
Final Thoughts – Is Red Light Therapy Worth It for Home Use?
If you’re still on the fence about whether RLT is worth it, here’s what I’ll say: it really depends on how you use it.
For me, it’s now an essential tool in my personal recovery and longevity routine. It’s helped with muscle repair, skin health, and energy levels. But it’s not magic and it needs to be used consistently and as part of a bigger lifestyle approach. Especially for anyone that prefers to take control and do it at home.
Personal Takeaway
If you prefer a non-invasive recovery method that is easy to use, at-home red light therapy is 1000% worth trying. I use it 3–5 times a week. I also stack it with other recovery methods.
It’s been one of the easiest no-brainer additions to my routine, and after several years of testing different recovery tools, I can confidently say that Red Light therapy is a great recovery and rejuvenation method to use at home. The only caveat her is that it must be done consistently and correctly.