Red Light Therapy 101

While I was freezing through Manitoba winters, my good friend was living it up in sunny Costa Rica. She swore I needed a red light panel—and wow, was she right.

Have you ever stood in front of a glowing red panel and thought, what is this actually doing for me? Same. Let’s break it down.

Red light therapy (RLT) is one of the hottest tools in wellness right now. But this trend isn’t just hype—it’s backed by science and loved by many for good reason.

Whether you're healing sore muscles, boosting your skin glow, or just trying to feel more balanced, red light therapy might be worth a closer look.

💡 What is Red Light Therapy?

Red light therapy is a non-invasive treatment that uses low wavelengths of red and near-infrared light to support the body’s natural healing process.

It doesn’t burn or tan your skin like UV rays do. Instead, it works by sending safe, low-level light deep into your cells—like sunshine without the sun damage.

🌈 Let’s Talk Wavelengths

There are two main types of light used in red light therapy:

• Red Light (around 630–660 nm)
  This light hits the surface of your skin. It’s great for improving skin tone, boosting collagen, and reducing fine lines.

• Near-Infrared Light (around 810–850 nm)
  This one goes deeper. It targets muscles, joints, and even helps your body recover faster from stress or injury.

Think of red light as skin-deep, and near-infrared as body-deep.

🧠 Why It Works

Your body has little things in your cells called mitochondria. These are like batteries that power your body.

Red and near-infrared light help these batteries recharge faster. When your cells have more energy, they work better. That means faster healing, stronger skin, better mood, and more.

✅ Benefits of Red Light Therapy

Here’s what people use it for—and why:

✨ For Skin:

• Boosts collagen for firmer, younger-looking skin

• Reduces wrinkles and fine lines

• Helps clear up acne

• Fades scars and stretch marks

• Evens out skin tone and texture

💪 For Body:

• Speeds up muscle recovery after workouts

• Reduces joint pain and inflammation

• Supports healing from injuries

• Helps with chronic pain (like arthritis or back pain)

🧠 For Mood & Sleep:

• Boosts serotonin (your feel-good hormone)

• Balances circadian rhythm

• Improves sleep quality

• Helps with seasonal sadness (SAD)

🕒 When to Use It

There’s no one-size-fits-all time, but here are some simple suggestions:

• Morning — to help set your body clock, boost energy, and start your day feeling balanced

• Post-workout — to reduce soreness and help your muscles recover

• Before bed — to calm your system and prep for deeper sleep (just keep sessions short in the evening)

🧘‍♀️ How to Use It

You don’t need to overdo it. More is not always better with red light.

Here’s a basic rhythm:

• Start with 10–15 minutes

• 3–5 times a week

• Keep it about 6–12 inches from your skin

Use it on clean skin (no sunscreen or heavy creams), and be consistent. Most people notice a difference in 2–4 weeks. I definitely did. I noticed clearer skin and my energy was much better!

🏠 At Home or In Clinic?

Red light therapy is everywhere now:

• Gyms and spas

• Wellness clinics

• Home devices (panels, masks, wands)

If you’re new, start with a home device that has both red and near-infrared light. And beware—some cheap ones are just regular bulbs painted red. Look for trusted brands with solid reviews.

⚠️ Any Side Effects?

Red light therapy is safe for most people. Just keep these in mind:

• Don’t look directly at the light—wear eye protection if needed

• Don’t use it for more than 20 minutes per area

• If you have a condition like epilepsy or are pregnant, check with your health care provider first

📚 Need More? The Science Behind It

Curious about the research? Here are some independent studies worth a look:

Skin Rejuvenation RCT – 30 sessions improved texture, wrinkles, and collagen.
🔗 Check it out →

Wavelength Efficacy (2025) – 630 nm + 850 nm proven safe, effective for wrinkle reduction.
🔗 Read →

Broad Benefits Review (2024) – Acne, scars, hair growth, wound healing.
🔗 See study →

Dermatologist Insights – LED masks improve tone/texture.
🔗 Learn more →

💡 Always look for third-party tested devices with 630–660 nm red + 810–850 nm near-infrared wavelengths.

🌿 Final Thoughts

Red light therapy is simple, gentle, and backed by growing research. It doesn’t replace healthy habits (or the benefits of actual sunlight)—but it can support your skin, muscles, sleep, and overall well-being.

It’s like giving your body a little nudge in the right direction—naturally.

So next time you see that warm red glow, don’t be afraid to stand in the light. Your cells just might thank you for it. ✨

With love and (red) light 😉

Larissa - Founder of RoamWell

P.S. Want to learn which red light devices we love for travel or home? Stay tuned for RoamWell picks 🧳💡