Sharing some of my best tips for using red light therapy at home, including how to use red light and what to look for.
Hi friends! How are you? I hope you had an amaizng weekend! Ours was packed with fall fun and now we’re headed back into a week with travel and more events. The fall chaos is in full swing, but I’m loving it.
When things are crazy, I try to stick to the pillars of my routine as closely as possible: daily walks, strength training a few times each week, meditation, hydration, nutrition, and my favorite biohacking tools, like red light.
If you’ve been hanging out here for a while, you know I’m a huge fan of wellness tools. Between mom life, work, and workouts, anything that makes recovery, energy, and skin health easier (and more convenient) is a win.
One of the tools that’s been a total game-changer for me is Red light therapy.
It’s one of those things that seems almost too good to be true – glowing skin, reduced inflammation, better recovery, deeper sleep – but the research behind it is pretty incredible. Today, I wanted to chat about what look for in a red light device, how to use it effectively, and the pros and cons of at-home red light therapy (plus two of my favorite brands: HigherDOSE and Lumebox).
Red Light Therapy at Home: Device Guide & Best Use Tips
What Is Red Light Therapy?
Red light therapy (also called low-level light therapy or photobiomodulation) uses specific wavelengths of red and near-infrared light to help your cells produce more energy (ATP).
Think of it like this: your skin and tissues have tiny receptors that absorb light the way plants absorb sunlight. That energy boosts your cells’ performance – improving circulation, supporting collagen production, easing inflammation, and even speeding up muscle recovery.
What to Look For in a Red Light Therapy Device
Before investing in an at-home red light device, it helps to know what actually matters.
Here’s what I recommend checking:
1. Wavelength Range
Look for a device that offers both red light (around 660 nm) and near-infrared light (around 850 nm).
Red light supports skin health and surface-level rejuvenation, while near-infrared penetrates deeper into muscle and tissue for recovery and inflammation support.
2. Power Density (Irradiance)
A good at-home device should deliver between 30–100 mW/cm² at a few inches away from your skin. This ensures you’re getting a therapeutic dose of light energy without long exposure times.
3. Treatment Area
If you want to focus on your face or neck, a portable panel (like the Lumebox) is perfect.
If you want a full-body experience, a larger panel or wrap (like the HigherDOSE Red Light Blanket) gives you complete coverage.
4. EMF Levels
Always look for low-EMF or zero-EMF certification. Red light devices are generally safe, but since you’ll be using them close to your body, this is an important detail. Both HigherDOSE and Lumebox are designed with low-EMF output in mind.
5. Ease of Use
Make sure it’s something you’ll actually use.
The best device is the one that fits easily into your daily routine – whether it’s a 10-minute session while you journal or while you watch TV at night.
How to Use Red Light Therapy at Home
Here’s how to get the best results from your red light therapy routine:
1. Be Consistent
Aim for 10–20 minutes per session, 3–5 times per week.
Like most things in wellness, consistency beats intensity; your results build over time.
2. Stay 6–12 Inches Away, depending on the device you’re using
Keep the light close, but not too close. You don’t need to touch the panel; that distance allows the light to penetrate effectively without creating excess heat. You can place the Lumebox on the Near Infrared setting to place directly on the skin. I use it for back pain and muscle soreness.
3. Target Your Goals
For skin health: Focus on the face, neck, and chest.
For muscle recovery: Try post-workout sessions on sore areas or the legs.
For relaxation or sleep: Use the red light in the evening – it can help support melatonin production and better sleep quality. You may find that it gives you a boost of energy; in that case, use it in the morning or when you feel like you need an energy boost.
4. Pair with Other Recovery Tools
You can layer benefits by pairing red light with magnesium baths, sauna sessions, or castor oil packs for a mini spa-at-home experience (you know I love this combo).
Pros and Cons of At-Home Red Light Therapy
Pros
Convenient: No spa visits or appointments – use it anytime at home.
Proven benefits: Can support skin health, muscle recovery, inflammation, and mood.
Safe and non-invasive: No downtime or discomfort.
Pairs easily with other wellness routines: Fits seamlessly into your morning or nighttime routine.
Cons
Upfront cost: Quality devices can be pricey, though they pay off over time.
Consistency required: You won’t see results overnight; it’s cumulative.
Size limitations: Smaller devices treat less surface area at once.
EMF Considerations with Red Light Therapy
Most high-quality red light devices have minimal electromagnetic field (EMF) output, but it’s still smart to double-check.
Prolonged EMF exposure can contribute to stress and fatigue for sensitive individuals.
Here’s what I recommend:
Choose low-EMF certified devices (like HigherDOSE and Lumebox).
Keep other electronics (like your phone or laptop) away during sessions.
My Favorite Devices
1. HigherDOSE Red Light Faves
If you love a cozy, full-body experience, this one’s unbeatable. It combines infrared heat + red light therapy, wrapping you in warmth while helping your body detox, recover, and relax. It’s amazing for rest days, muscle recovery, or nighttime wind-downs.
I use this almost daily while I’m doing chores. I’ve noticed a huge difference in my skin quality and texture since i started using this!
I use this to promote hair health and growth! Bonus: it looks like a super cute baseball cap.
This is just like an extension of the red light face mask, but for your neck. It’s super comfortable to wear and I’ve noticed decreased check wrinkles.
Use code FITNESSISTA20 for 20% off your HigherDOSE favorites.
2. Lumebox Red Light
Perfect for face, neck, and chest sessions, this sleek, portable panel fits easily into your routine. I love using it in the morning while I sip my coffee or at night before bed for a quick skin boost and relaxation. I also use this on the near infrared setting for back pain, muscle aches, or cramps.
It’s low-EMF, lightweight, and super easy to travel with.
Use FITNESSISTA for $260 off your Lumebox here.
Red light therapy is one of the simplest, science-backed tools you can add to your wellness routine – especially if you’re focusing on energy, skin health, inflammation, or recovery.
Ok friends: do you love red light? What’s one of your favorite at-home wellness tools?
xo
Gina
Success! Check your email for a free 30-day meal and fitness cheat sheet
