I share some of my best tips for using red light therapy at home, including how to use red light and what to look for.
Hello friends! How are you doing? I hope you had an amazing weekend! Ours was filled with fall fun and now we return to a week of travel and other events. The fall chaos is in full swing, but I love it.
When things are bad, I try to stick as closely as possible to the pillars of my routine: daily walks, strength training a few times a week, meditation, hydration, nutrition and my favorite biohacking tools, like red light.
If you’ve been hanging around here for a while, you know I’m a big 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 has been a total game changer for me is red light therapy.
It’s one of those things that almost seems 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 discuss what to 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: Higher DOSE And Lumebox).
Red light therapy at home: device guide and tips for optimal use
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 same way plants absorb sunlight. This energy increases the performance of your cells – improving circulation, supporting collagen production, easing inflammation, and even speeding muscle recovery.
What to Look for in a Red Light Therapy Device
Before investing in a home red light device, it helps to know what really 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 promotes skin health and rejuvenation on the surface, while near infrared penetrates deeper into muscles and tissues to promote recovery and support inflammation.
2. Power density (irradiance)
A good home device should provide between 30 and 100 mW/cm² within a few centimeters of your skin. This ensures that you receive 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 full coverage.
4. EMC Levels
Always look for low EMC or zero EMC certification. Red light devices are generally safe, but since you’ll be using them close to your body, this is an important detail. HigherDOSE and Lumebox are designed for low EMC output.
5. Ease of use
Make sure it’s something you’ll actually use.
The best device is one that fits easily into your daily routine, whether it’s a 10-minute session while you journal or while you watch TV in the evening.
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 to 20 minutes per session, 3 to 5 times per week.
Like most things in wellness, consistency trumps intensity; your results are built over time.
2. Stay 6 to 12 inches apart, depending on the device you’re using
Keep the light close, but not too close. You don’t need to touch the panel; this distance allows light to penetrate effectively without creating excessive heat. You can set the Lumebox to the Near Infrared setting to place it directly on the skin. I use it for back pain and muscle pain.
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 legs.
To relax or sleep: use red light in the evening – it can help support melatonin production and improve sleep quality. You may find that it gives you a boost of energy; in this case, use it in the morning or when you feel a need for energy.
4. Pair it with other recovery tools
You can stack the benefits by combining red light with magnesium baths, sauna sessions, or castor oil packs for a mini spa experience at home (you know I love this combo).
Pros and Cons of Red Light Therapy at Home
Benefits
Practical: no visits or spa appointments; use it anytime at home.
Proven Benefits: May support skin health, muscle recovery, inflammation and mood.
Safe and non-invasive: no downtime or discomfort.
Easily combined with other wellness routines: fits perfectly into your morning or nighttime routine.
Disadvantages
Initial cost: Quality appliances can be expensive, although they pay for themselves over time.
Consistency required: You won’t see results overnight; it’s cumulative.
Size Limitations: Smaller devices handle less area at a time.
EMF Considerations with Red Light Therapy
Most high-quality red light devices have minimal electromagnetic field (EMF) output, but it’s always a good idea to double-check.
Prolonged exposure to EMFs can contribute to stress and fatigue in sensitive individuals.
Here is what I recommend:
Choose certified low EMF devices (like Higher DOSE And Lumebox).
Keep other electronic devices (like your phone or laptop) away during sessions.
My favorite devices
1. HigherDOSE Red Light Favorites
If you like cozy, all-encompassing experiences, this one can’t be beat. It combines infrared heat and red light therapy, enveloping you in warmth while helping your body detoxify, recover and relax. It’s amazing for rest days, muscle recovery or nighttime breaks.
I use it almost daily during my household chores. I have noticed a huge difference in the quality and texture of my skin since I started using it!
I use it to promote hair health and growth! Bonus: It looks like a super cute baseball cap.
It’s like an extension of the anti-red light mask, but for your neck. It’s super comfortable to wear and I’ve noticed a decrease in tile 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 in the evening before bed for a quick skin boost and relaxation. I also use it on the near infrared setting for back pain, muscle pain, or cramps.
It is low EMC, lightweight and very easy to carry.
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 focused on energy, skin health, inflammation, or recovery.
Ok friends: do you like red light? What is one of your favorite at-home wellness tools?
xo
Gina
