Red light therapy: the complete guide

Red light therapy is the targeted exposure of your skin to red and near infrared light, without any heat or steam involved. You see it more and more often in wellness spaces, gyms and simply at home in the living room, and the question that comes with it is always the same: what can you actually expect from it?

In this guide we set everything out. What red light therapy is, which wavelengths matter, how it differs from infrared warmth, which form suits which goal, how to get started at home, and what the research is and isn't clear about. No promises, no sales talk.

What is red light therapy?

Red light therapy is an application in which LEDs direct visible red light and invisible near infrared light at your skin. You don't sweat from it, the lamp or panel gets lukewarm at most, and a session usually lasts between five and twenty minutes. In the scientific literature it is called photobiomodulation; most people simply say red light therapy.

The difference from other light applications lies in the wavelength. UV light has so much energy that it can damage the skin. Red and near infrared light sit at the other end of the visible spectrum: relatively little energy per light particle, but enough to get through the top layers of the skin. That is where the simple explanation stops and the research begins.

What happens in the cell according to research

The most researched explanation is about the mitochondria, the little energy factories in your cells. Researchers describe how a protein in the mitochondria, cytochrome c oxidase, absorbs light of certain wavelengths. In laboratory research this goes together with changes in the cell's energy balance and in the signalling substances the cell releases.

It is important to add that this is the working hypothesis most research focuses on, not a settled matter. A reaction in a culture dish is not yet a noticeable effect on a person lying on the sofa. What happens in cells and what you notice of it are two different questions. In the Luxyor knowledge base you'll find the background to this kind of research described in more detail.

Red light and near infrared: why wavelengths matter

Wavelength is measured in nanometres, abbreviated nm. That number determines two things: which colour you see, and how deep the light penetrates into tissue. That is why a good panel states not only how many watts it delivers, but also which wavelengths it contains.

Red light, about 630 to 660 nm

This is the light you see as bright red. It stays relatively superficial and mainly ends up in the skin itself. That is why red light is usually mentioned for applications on the face and skin.

Near infrared, about 810 to 850 nm

You can't see near infrared light, or barely. Some panels show a faint deep red glow with it, others look almost switched off while they are definitely on. These wavelengths penetrate deeper than visible red and are therefore mentioned more often for muscles and joints. So if you feel nothing, that doesn't mean nothing is coming out of the LEDs.

Far infrared, the warm side of the spectrum

Far infrared lies much further along the infrared spectrum and behaves completely differently: it is absorbed almost immediately at the surface and you feel it as warmth. This is the range infrared sauna blankets and heat cabins work with. So far infrared is not a weaker or stronger version of red light, it is a different tool for a different purpose.

Most serious panels combine red and near infrared, because that way you cover both the superficial part and the deeper penetrating part. Panels with several wavelengths, such as the Lumi series, let you choose which combination to use per session.

Red light therapy is not infrared warmth

This is the misunderstanding we come across most often. People put an infrared sauna blanket and a red light panel side by side and think they are two flavours of the same thing. That is not right.

An infrared sauna blanket works with far infrared radiation. It is absorbed in the surface of the skin and turns into heat. Your body temperature rises, you start to sweat, your heart rate goes up slightly and you relax because of the warmth. That is exactly what such a blanket is meant for, and it feels wonderful.

A red light panel does something different. It delivers light in wavelengths that enter your skin without you warming up noticeably. You don't sweat, your temperature hardly changes and the effect researchers describe takes place at cell level, not in your temperature balance. A heat lamp that makes your skin red and warm falls into the same category as the blanket: warmth, not targeted light therapy.

Confusingly, there are lamps that do both. An infrared lamp with a deep red filter bulb gives off visible red light and noticeable warmth at the same time. That is not a mistake, but do know what you are buying. For a more detailed comparison, read the difference between red light and infrared.

Red light therapy for the face: skin and complexion

Red light therapy for the face is one of the most searched for applications, and that makes sense: the skin is the tissue the light reaches first. The focus is mainly on skin structure, collagen production and the recovery of the skin after strain.

What people report themselves is usually about the texture and evenness of their skin, not about a dramatic change. That fits the character of this application: subtle and gradual. Don't expect a result after three sessions. Those who notice something usually only do so after weeks of consistent use.

For the face you broadly have two options. A panel you put on a table or a stand and sit facing, or a red light therapy mask you wear on your face. A mask has the advantage that the distance always stays the same and that your hands are free. A panel is more versatile, because you can also aim it at your shoulders, back or knee. More about what you can expect for your skin is in red light and your skin.

Muscles and recovery after exercise

For muscles and joints, near infrared comes into the picture, because those wavelengths penetrate deeper than visible red. Athletes often use red light after a training session or on a spot that feels stiff, for example a calf, a shoulder or a knee.

What people report about this is mainly that it is a pleasant, calming part of their recovery routine. Whether recovery actually goes faster is exactly the kind of question on which research still diverges. So see it as an addition to the things that definitely help: enough sleep, enough food and drink, and rest days on time.

For a clearly defined spot, an infrared brace is often more practical than a panel. The Luxyor Pulsebrace 110 closes around a knee, elbow or ankle and keeps the LEDs at the right distance by itself, while you simply carry on reading or watching TV.

Relaxation: why people enjoy red light in the evening

Apart from skin and muscles, there is another reason people switch on a panel: the atmosphere. Warm red light in an otherwise dark room feels calming to many people, especially compared with the blue screen light most evenings end with.

A ten minute session also makes you do nothing for a while. No phone, no laptop, just sitting or lying down. For some users that moment of rest is the real benefit, regardless of what exactly the LEDs do to their cells. Those who fit red light into a fixed evening ritual usually keep it up for longer too.

Panel, mask, lamp or brace: the forms side by side

Red light therapy comes in different versions and they are not interchangeable. The right choice depends on which part of the body you want to expose and how much space you have.

A red light lamp is the cheapest way in, but also the vaguest category: under that name the market sells both real red light devices and ordinary heat lamps. So always check whether the wavelengths are stated. If it only gives a wattage and the word red, you still know nothing. If you'd like help choosing, which red light device suits you puts the options side by side.

Luxyor Lumi 110

• Red and near infrared in seven wavelengths, selectable per session
• Compact panel for the face, shoulders or a targeted spot
• 60 days to change your mind and a 2 year warranty

View the Lumi 110

Red light therapy at home: what you need and how to start

Red light therapy at home doesn't take much. A device, a place to put it, a socket and a few minutes that you really keep free. Beyond that it is mainly a matter of repetition: once a week is too little to notice anything.

1. Decide on your goalIs it about your skin, a stiff shoulder or a moment of rest? That determines the form you choose.
2. Choose a fixed spotA corner of the bedroom, next to the sofa or on a desk. If the device is in the cupboard, you won't use it.
3. Start shortBegin with five to ten minutes per area and keep that up for a week or two before you extend the time.
4. Keep to the distance in the manualCloser is not better. The stated distance belongs to the intensity of the device.
5. Link it to something fixedAfter brushing your teeth, before bed, after your workout. You keep up a routine, loose intentions you don't.

These are guidelines, not a prescription. The manual for your device always comes first, because the intensity differs per model. And more is not automatically better: longer exposure does not by itself give a stronger result. You'll find a more detailed routine in how to use red light therapy at home.

Red light therapy science: what research does and does not show

The science of red light therapy is a growing field, but it is not yet a settled one. That is the honest summary. Serious research has been done, studies are ongoing, and at the same time there are considerable limits to what we can say right now.

What comes out fairly consistently: red and near infrared light are absorbed by tissue, and in laboratory research that absorption goes together with measurable changes in cells. That is the foundation the whole field rests on.

What is more difficult: many studies are small and use different devices, different wavelengths, different distances and different session lengths. That makes it hard to compare results with each other or to distil one clear protocol from them. Outcomes that appear in one study fail to appear in another.

What you can conclude from this is the following: red light therapy is a seriously researched topic for which there is a fair amount of evidence, and at the same time not a proven treatment with a fixed recipe. Anyone who tells you otherwise is selling you something. We collect the evidence and the sources that go with it in the knowledge base.

Red light therapy is not a miracle remedy and not nonsense. It is a calm habit that some people notice something from and others nothing.

Red light therapy experiences: what people usually report

If you search for red light therapy experiences, you'll find everything between enthusiasm and disappointment. When you put the stories side by side, though, a pattern can be seen.

• The first thing people mention is almost never a visible result, but the moment of rest itself.
• Those who report something about their skin usually only do so after several weeks to a few months, and describe it as gradual.
• With muscles, it is more often about how it feels during and just after the session than about measurably faster recovery.
• People who stop almost always stop for the same reason: they didn't keep it up, not because something went wrong.

The tricky thing about experiences is that they can't be separated from everything else happening in someone's life. People who buy a panel often start sleeping better, drinking more or relaxing more consistently at the same time. That is fine, but it makes individual experiences a weak source to base your expectations on.

Why it doesn't work for everyone

Some people notice nothing, not even after months. That can be down to the device, the distance, the frequency, or simply the fact that not everyone responds the same way. Red light therapy also takes time: it is not a treatment you do once and then tick off. And it is not a medical treatment. If you have a complaint that needs attention, it belongs with your GP, not with a panel.

What to look out for

Most disappointments are not caused by the light itself, but by expectations or by a wrong purchase. These are the pitfalls we see most often:

• No wavelengths stated. If only a wattage is given, you don't know what you are buying. Red and near infrared should be in the specifications.
• Red coloured light is not the same as red light therapy. A lamp with a red shade gives atmosphere, not targeted wavelengths.
• Confusion with warmth. A heat lamp or sauna blanket is pleasant, but works in a different way and for a different purpose.
• Sitting too close. More intensity is not automatically better and the stated distance is there for a reason.
• Not keeping it up long enough. Two weeks is too short to judge an application that works gradually.
• Wanting too much at once. Skin, muscles and relaxation in one five minute session won't work. Choose one goal.
• Promises from sellers. Anyone who talks about results without any caveat goes further than the research allows.

Safety and eye protection

With normal use, red light therapy is considered well tolerated. There is no UV in it, you won't burn from it and most devices hardly get warm. That doesn't mean there is nothing to pay attention to.

The most important point is your eyes. Looking straight into bright LEDs is never wise, even if the light feels pleasant. Keep your eyes closed or use red light glasses if you sit facing the panel. The same goes for a mask: don't look through the LEDs.

Also: don't use it on skin with open wounds, don't let children use the device on their own, and build up calmly instead of starting straight away with the longest session. If you take medication that makes your skin more sensitive to light, talk to your doctor or pharmacist first. Build up calmly and listen to what feels comfortable.

Luxyor Lumi 700

• Full body panel with seven wavelengths of red and near infrared
• Large exposure area, suitable for back, legs and shoulders in one session
• 60 days to change your mind and a 2 year warranty

View the Lumi 700

In closing

Red light therapy is not a miracle remedy, but it is not a gimmick either. It is a calm, easy to start habit with a serious research base and, at the same time, clear limits to what we know about it. Choose a device whose wavelengths are known, start short, keep it up for months and only judge it after that. Don't confuse it with infrared warmth, because that is a different application for a different purpose.

Want to look further? Take a look at the Lumi 700 for the whole body or dig into the background in the Luxyor knowledge base.