Red light therapy and infrared: what is the difference?
In short
Red light therapy mainly gives soft light, infrared mainly gives warmth. Here is how to know which of the two suits you.
- Red light is all about visible, soft red light
- Infrared is all about warmth you can feel
- Choose based on the experience you are looking for
- Combining is fine, at different times of day
The difference between red light therapy and infrared is simpler than it sounds: red light is about visible light, infrared is about warmth you feel. Yet the two terms are often mentioned in the same breath, which makes it confusing when you are trying to find your way.
Both names share the same principle: radiation of a certain wavelength falling on your body. What you notice of it, though, varies widely. Below you can read what those nanometres mean, why one lamp gets hot and another barely does, and which form suits what you are looking for.
Red light therapy: mainly light
Red light is mainly about the visible, soft red light. You see the colour, but you feel little warmth with it. That is why many people experience a red light moment as calming and easy to start with. You sit or lie there for a while, and nothing else is needed.
Because there is hardly any feeling of warmth involved, a moment like this is easy to fit in. You can do it in the morning while you get going, or at the end of the day, when the light at home is getting softer anyway.
Infrared: mainly warmth
With infrared the emphasis is on warmth. For many people that warmth feels enveloping and comfortable, and it is often chosen by people who really want to slow down for a while. An infrared blanket is a well known example: you lie under it, the warmth builds up gently and you do not have to think about anything else.
Warmth does need a little more preparation than light. You get a towel ready, make sure there is water within reach and take time afterwards to cool down calmly. That is part of the experience and often makes the moment even more enjoyable.
Where is the difference in how it feels?
The handiest way to tell them apart is this: red light is mainly something you see, infrared mainly something you feel. That sounds like a small thing, but in practice it decides what your moment looks like. A light moment is short and easy, a warmth moment takes a bit more time and space.
| What you notice | Red light | Infrared |
|---|---|---|
| Experience | Visible, soft light | Enveloping warmth |
| Preparation | Little, just switch it on | Get a towel and water ready |
| Suitable moment | Morning or in between | Evening or after a busy day |
| Afterwards | Carry straight on | Cool down calmly for a while |
Wavelengths: what those nanometres mean
Red light and infrared sit on the same scale, just on a different part of it. That scale is expressed in nanometres, nm for short. The lower the number, the shorter the wave and the bluer the light. The higher the number, the longer the wave and the more you are dealing with heat radiation.
Somewhere around 700 nanometres your eye stops seeing. Everything below that you can see, everything above it you cannot. That is exactly where the confusion arises: red light therapy sits just below that limit, near infrared just above it, and heat lamps far above it. All three appear in the same brochures, while your body reacts to them very differently.
The table below lists the bands you come across in practice, with what each band is used for and, just as importantly, what is not yet established about it.
| Band | Wavelength | What it is used for | What is known about it | What is not known about it |
|---|---|---|---|---|
| Blue and green light | approx. 480 to 520 nm | Extra settings on panels and face masks, aimed at the skin | This light does not get further than the upper layers of the skin and is clearly visible | Whether these settings add anything to the red settings for home use |
| Visible red | approx. 630 to 660 nm | Panels, lamps and face masks aimed at the skin | Together with 850 nm the most researched band, aimed at the skin and the layer directly beneath it | How much light per session makes sense, and whether 630 and 660 nm differ from each other |
| Deep red | approx. 660 to 700 nm | Separate setting on panels with multiple wavelengths | You can still see this light, but it looks darker and less bright than 630 nm | Whether this range behaves differently from 660 nm, there is little separate research on it |
| Near infrared | approx. 810 to 850 nm | Panels aimed at muscles and joints, usually offered together with red | Almost invisible and barely warm, penetrates further than visible red | Exactly how deep with a home device, which depends on strength, distance and skin |
| Near infrared, higher | approx. 940 nm | Extra setting on panels with seven wavelengths | Invisible and still barely noticeable as warmth | There is considerably less research on it than on 660 and 850 nm |
| Infrared, warm part | approx. 1000 to 1400 nm | Infrared lamps with a filament, such as 275 W heat lamps | This is where the feeling of warmth starts; a lamp gives off a broad mix rather than a single peak | Which part of the effect comes from warmth and which from light cannot be separated |
| Mid and far infrared | from approx. 1400 nm | Sauna blankets, infrared cabins and heating panels | Absorbed in the upper layers of the skin and feels like warmth straight away | This does not belong in the same category as light therapy, it works through warmth |
What you see in that table is that the dividing line is not a colour but warmth. Below roughly 1000 nanometres you notice almost nothing of the radiation itself. Above that it increasingly becomes a source of heat. If you want to go deeper into this topic, you will find the full explanation in the article on wavelengths of red light and infrared.
Why an infrared lamp gets hot and a panel does not
This is the question that comes up most often when people see both devices side by side. Two things that both look red, and yet one feels like a heater and the other like nothing at all.
The answer lies in the way the light is made. An infrared lamp with a filament, such as the 275 W heat lamps, gets hot itself and therefore radiates over a broad range. Most of that radiation is above 1000 nanometres, and you feel it straight away. The red glow is really a side issue: it is the visible edge of a source that mainly gives off heat.
A red light panel works with LEDs. Each LED gives off a narrow band, for example around 660 or around 850 nanometres, and practically nothing else. Hardly any heat is released. That is why you can hold your hand right in front of a panel without it feeling warm, while with a heat lamp you want to back away within half a minute.
That difference also determines how you use them. With a heat lamp, distance is a safety issue. With a panel, distance is mainly a question of how much light reaches your skin. Want to know which type suits you? The comparison in buying a red light lamp or panel will help.
Which device sits in which band?
Handy to see side by side, because the product names say little about it. These are the specifications as listed on the product pages.
| Device | Type of source | Range | Warmth | What it is intended for |
|---|---|---|---|---|
| Lumi 110 | LED panel | 7 wavelengths from 480 to 940 nm, with the emphasis on 660 and 850 nm | No heat output | Compact spot, aimed at one part of the body |
| Lumi 700 | LED panel, 300 LEDs | 7 wavelengths from 480 to 940 nm, with the emphasis on 660 and 850 nm | No heat output | Full body, panel 91 cm tall |
| Redlight 120 | Heat lamp 275 W | Broad infrared mix, no separate wavelengths | Clearly noticeable | Aimed at one spot, compact to set up |
| Redlight 160 | Heat lamp 275 W on a stand | Broad infrared mix, adjustable up to 115 degrees | Clearly noticeable | On wheels, 15 to 30 minutes at 30 to 50 cm |
| Comfort 150 | Heating elements in fabric | Heat radiation, not light therapy | The whole session revolves around it | Whole body, lying down, sweating is part of it |
Note the last row. A sauna blanket is often listed in the same category as red light equipment, but it does something different. No visible red light is involved and the effect comes entirely from warmth. If you are specifically looking for a sauna blanket with red light therapy, that article explains why in practice this is almost always two separate devices. If you are considering a blanket, you are better off reading on in buying an infrared blanket.
What research does and does not show
There are big promises about red light therapy on the internet, and they are often bigger than what the studies say. An honest picture looks roughly like this.
What there is: a sizeable number of small studies, mainly around 660 and 850 nanometres, usually with few participants and a short duration. Much of it was done with equipment that is more powerful than what you would set up at home, or with equipment whose strength was not reported. That makes it hard to translate results to a panel on your desk.
What there is not: a clear answer to the question of how much light, how often and for how long. The dosage varies so widely between studies that no standard can be drawn from it. There is also little research that compares different wavelengths directly with each other, so the question of whether 660 is better than 630 simply remains open.
With infrared warmth, the picture is different in nature. There it is about what warmth does to your body, and that is better mapped out: your heart rate goes up, you start to sweat, your skin gets warmer. What that means in the long term is another question. Both topics are described in more detail in what the research really says about red light therapy and in infrared sauna and research.
Mistakes people make when comparing
When people put red light therapy and infrared side by side, things often go wrong on the same points.
- Thinking that seeing red means it works. Many panels run near infrared with a small red light added, purely so you can see it is on. The colour says nothing about the strength.
- Buying a heat lamp when you were looking for light. A 275 W lamp is a fine source of heat, but it is not a panel with fixed wavelengths. If you want to focus on your skin, you will be disappointed.
- Looking only at the number of wavelengths. Seven settings sounds better than two, but in practice the focus is on 660 and 850 nanometres. The rest is extra.
- Ignoring distance. With light, the amount that reaches your skin drops quickly as you sit further away. Twice as far means a lot less, not half.
- Stacking warmth on warmth. A session in the sauna blanket followed by another half hour under a heat lamp is a lot for your body. Choose one.
- Expecting to notice it after one go. With warmth you feel something straight away, with light usually not. That is not a sign that the panel is broken.
Which one suits you?
The choice depends on what you are looking for at that moment.
- If you are looking for a soft, calm light moment, red light glasses or a red light panel is a good fit
- If you mainly want warmth and comfort, an infrared sauna blanket suits you better
- If you are short on time, light is usually the easiest to plan in
- If you really want to unwind after a busy day, warmth often does more
- If you want to focus on one spot, such as a shoulder, a lamp or a compact panel is handier than something for your whole body
If you are torn between a cabin, a blanket and a lamp, infrared sauna at home puts those three side by side. All panels are together in the red light therapy panels collection.
You do not have to choose
Red light therapy and infrared do not rule each other out. Many people use them side by side, depending on what they feel like at that moment. Light in the morning, warmth in the evening, or the other way round if that fits your day better.
If you combine them on the same day, leave some time in between. Straight after a warm session your body is busy cooling down, and that is not a pleasant moment to sit still in front of a panel. A few hours in between, or one in the morning and the other in the evening, works better for most people.
Do not try both at once when you are new to it. Stick to one form for a week, and you will notice much more clearly what it does for you.
Red light is what you see, infrared is what you feel. That is the whole difference.
Start gently
Whatever you choose, starting gently works best. You do not need to do long sessions straight away to find out whether something suits you.
- Choose one formStart with light or with warmth, not with both at once.
- Keep it shortA short first session is enough to get a feel for it.
- Choose a set momentAlways the same time of day makes it easier to keep up.
- Notice what it doesDid it feel pleasant, or did you actually miss warmth or light?
- Red light panel with 7 wavelengths from 480 to 940 nm
- Emphasis on 660 nm red and 850 nm near infrared
- Touchscreen and remote control, no heat output
- Compact enough for a set spot at home
- 60 days to change your mind and 2 year warranty
Frequently asked questions
Is red light therapy the same as infrared?
No. Red light therapy works with visible red light, usually around 630 to 660 nanometres, and gives off hardly any warmth. Infrared lies beyond the limit of what your eye can see. You hardly feel near infrared around 810 to 850 nanometres either, but the heat radiation from a lamp or sauna blanket sits much higher on the scale, and you feel that straight away.
Which wavelength is best?
There is no answer to that which applies everywhere. Most studies are about 660 and 850 nanometres, and that is why manufacturers put the emphasis there. That does not mean other wavelengths do nothing, only that less is known about them. Be careful with sellers who present one number as the best.
Do you feel anything during red light therapy?
Usually little to nothing, apart from the light being bright. A panel does not give off warmth. If your panel does feel warm, that comes from the housing and the ventilation, not from the light. With an infrared lamp it is different: there, the warmth is exactly the point.
Can I use a sauna blanket and a red light panel on the same day?
You can, but not straight after each other. After a warm session your body is still busy cooling down. Leave a few hours in between, or do one in the morning and the other in the evening. If you feel dizzy or tired after the warmth, skip the second moment.
Do I need glasses for red light therapy?
They are not required with every device, but close to your face many people find the light unpleasantly bright. Red light therapy glasses shield your eyes from it so you can sit back and relax. Also, never look straight into the LEDs, not even briefly.
In closing
The difference between red light therapy and infrared is mainly light versus warmth. Visible red around 630 to 660 nanometres and near infrared around 810 to 850 nanometres give off hardly any warmth and are the best researched. Everything above that increasingly becomes a source of heat, and that is what a lamp or a sauna blanket does.
Red light is short and easy to start with, infrared is enveloping and takes a bit more time. By feeling what you are looking for, you will naturally discover which form suits you best, and you are free to alternate between them.
Want to compare at your own pace? Browse the infrared sauna blankets or read more in the knowledge base on infrared and red light.
Frequently asked questions
Is red light the same as infrared?
No. Red light is the visible red light you see with your eyes. Infrared lies right next to it and you mainly notice it as warmth. In practice they are often combined in one device, which is why the terms get mixed up.
Do I feel warmth with red light?
Usually only a little. With red light it is about the light itself, not a strong feeling of warmth. If you are looking for warmth, infrared is the more obvious choice, for example an infrared sauna blanket.
Can I combine red light and infrared?
That is perfectly fine. Many people use light at one moment of the day and warmth at another. Do start with one form, so you can better notice what each one does for you.
What do I choose if I have little time?
A red light moment is usually the easiest to fit in, because it needs little preparation. A warm moment with a sauna blanket takes a little more time, also because you cool down calmly afterwards.
What should I look out for with warmth?
Build up the warmth gradually, drink enough and use the blanket in a dry, stable place. Rely on the timer and the automatic shut off, and take a moment afterwards before you carry on.
