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Red Light Therapy: Devices, Wavelengths, and Practical Tips for Recovery
- Kate Duder
- Mar 31
- 8 min read
Light is a nutrient to the human body and we can’t live without it. In this article we will talk about:
Understanding wavelengths and light intensity
Exclusive discounts for trusted red light therapy brands
If you’d like to know the basis of red light therapy and why it's better than just getting more sunlight, check out my other blog - Red Light Therapy vs Sunlight.
Before we start, it's worth noting that the term red light therapy is used as a simplified term. It can refer to a device using red light wavelengths for skin health or a device that impacts more than just skin health by emitting a range of near infrared and red wavelengths.
So, if you’re looking for deeper benefits than just skin health, it's important to ensure the device you are using has both red and NIR wavelengths. Scientists call it photobiomodulation (PBM), which essentially means, ‘changing biology with light’ and is a term that covers all light therapy treatment. For the purposes of this article, I’m referring to red light therapy as a device that uses red and near infrared light.
Getting started with red light therapy
Although there are more than 5000 peer reviewed studies on the benefits of red light therapy/photobiomodulation and how best to use it, the specific details on maximising results through different intensities, type of devices and treatment times are still being explored and debated.
Studies show that red light therapy has benefits across a large range of parameters i.e. time, type of device and intensity. Maximising results in part seems to depend on the condition, what you want to achieve and to some extent genetics. In saying this there are some general guidelines.
When using a high quality device (see the information on irradiance/intensity below), the general recommendation for red light therapy panels is to be around 15cm away from the device for between 10-30 minutes 1 - 2 times per day as a maximum.
While light therapy is very safe it has a biphasic response which means that more is not better. There is a optimal ‘dose’ that enables the body to effectively absorb and utilize the light. Too much can cancel out the benefits and too little does not create enough change in the body.
The amazing thing is that it works for so many different conditions and situations and the risk of side effects for a healthy person using red light therapy are extremely low.
Red light therapy works best when combined with complementary therapies and healthy lifestyle habits, like stretching, strengthening, osteopathy or physiotherapy, balanced nutrition, stress management, quality sleep, and pacing. Think of it as one piece of the puzzle.
While red light therapy supports cellular energy, reduces inflammation, and promotes healing, the results are even more profound when paired with other healthy habits.
For example:
Nutrition: Proper nutrients fuel your body's healing processes, while red light therapy boosts cellular efficiency.
Exercise and Movement: Stretching, strengthening, and regular movement improve circulation and mobility, complementing the tissue-repairing effects of red light.
Sleep: Red light therapy can help improve sleep quality by supporting natural melatonin production, which in turn boosts your overall recovery. Enhance this with good sleep hygiene habits.
Stress Management: Lower stress levels reduce cortisol and inflammation, enhancing the benefits of red light therapy.
Hydration: Staying hydrated ensures your cells function optimally, aiding the healing and rejuvenation process.
Small, sustainable changes across multiple health areas create an accumulative effect, amplifying results over time.
“Your life does not get better by chance, it gets better by change.” – Jim Rohn.
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Health coaching is a great way to get support to make lifestyle changes or navigate the complexities of chronic illness in a way that works for you at your pace. Read more about how health coaching could help you or book a free 15 min discovery call to find out more.
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How I use red light therapy for ME/CFS and EDS
I’ve been using red light therapy and infrared sauna for years to build resilience and support my recovery from ME/CFS, as well as manage the symptoms of EDS. When I first started red light therapy, I was mostly housebound and unable to work. I began with just 10 minutes daily, but it triggered headaches, so I scaled back to 3 minutes every second day. While this might seem like too little to make a difference, it was a crucial starting point. Over time, I gradually increased to 5 minutes daily, then 10, and now I comfortably use it for 20 minutes a day, fully reaping the benefits of red and near-infrared light.
Similarly, I approached infrared sauna with caution, starting with 5-minute sessions and slowly increasing to 30-minute sessions over time. Now, I use it 3-4 times a week and can feel the difference when I miss sessions.
This slow, steady approach allowed me to not only tolerate these therapies but also build lasting resilience. It’s had a profound impact on every area of my life, enabling me to return to work part-time and engage in activities I once thought were beyond reach.
For someone with chronic health challenges, especially illnesses like ME/CFS and Long COVID who may be more sensitive, it’s best to start using red light therapy slowly, find your tolerance (personal threshold where you start to get an increase in symptoms), drop the time by a minute or more and stay below this. Use it every second day or a few times a week and then slowly add a minute and increase the dose over time. Starting low and building up slowly, enables your cells and body to adapt and become more resilient through a process called hormesis.
Your health is an investment. Not an expense - John Quelch
Choosing the right red light therapy device
There are a few different types of light therapy devices: a light panel that you stand or sit in front of at a distance of a round 15-30 cm; an ‘on the skin’ device that is created to be directly in touch with the skin’s surface; and a laser, which is very targeted with a higher intensity of light and is used for very specific treatments.
Laser devices are commonly used in clinical settings due to their ability to target specific areas of the body with precision. They must be operated by a licensed practitioner, as there is a higher potential for complications. However, when used correctly, they can offer significant benefits.
The most common home-based red light therapy devices include panels, which range from compact handheld or tabletop models to large, full-body panels. There are also wearable devices designed to be in direct contact with the skin, providing targeted therapy for specific areas of the body.
Red light therapy devices used in the beauty industry most commonly have just red wavelengths, whereas others use a combination of red and near infrared (NIR) wavelengths, due to the NIR penetrating deeper and acting at a cellular level.
If you’re looking for deeper benefits than just skin health, it's important to ensure the device you are using has both red and near infrared wavelengths.
Studies indicate when comparing devices that work in contact with the skin versus those that you sit or stand a distance from, there is marginal difference in results as long as the intensity of light is the right amount to penetrate the tissues and create biological change, without overheating the tissues.
See my discount codes for purchasing your own red light therapy panel from Block Blue Light or Rojo.
Understanding wavelengths and light intensity
The extensive research in the PBM and red light therapy space, shows that while the greatest absorption of light, and therefore greatest biological changes, occur at 630 - 660nm for red light and 830-850nm for NIR wavelengths, other wavelengths of red and NIR outside these can be very beneficial for different situations. For this reason many red light therapy devices now include a range of 5-7 different wavelengths within the red and NIR spectrum to enable greater coverage and potential for targeting different conditions.
With ongoing research, our understanding of these benefits continues to evolve, and I’m excited to see what future discoveries will reveal.
The effectiveness of red light therapy, or PBM, largely depends on the irradiance (light intensity) and the amount of body coverage. For optimal results with a panel, it's best to expose as much skin as possible, allowing more cells in your body to absorb the light. That said, smaller devices are excellent for targeted treatments, such as addressing injuries, promoting skin healing in specific areas, or focusing on a particular region of the body.
The problem with measuring irradiance of a device is that it requires a very specific light meter. Some companies may use a solar power meter, designed to measure the power of sunlight on a specific surface, but it does not differentiate between specific wavelengths and usually reports levels often 2 times higher than the actual output. Measuring the intensity of light therapy devices requires a spectrometer which measures both intensity and the specific wavelengths of light and is more accurate. This makes it challenging to understand the actual irradiance of some devices on the market if the company does not report which meter they have used.
The good news is that reputable companies now report the measurement from both meters and the panels from Block Blue Light in NZ and Rojo in Australia have been tested and proven to meet high-quality standards.
Dr Michael Hamblin of Harvard, is a respected expert in this field and he recommends an irradiance of less than 100 mw/cm2. If you see some companies have an irradiance of greater than 100 mw/cm2 at 6 inches (distance from the device), it's likely they are using a solar light meter and not a spectrometer.
Conclusion
Red light therapy, or photobiomodulation (PBM), offers incredible potential to support healing, reduce inflammation, enhance muscle recovery and boost energy levels. From addressing chronic conditions like ME/CFS and EDS to improving skin health and targeted injury recovery, the applications are vast and the research is growing.
Key takeaways from this article include:
Choosing the right device with both red and NIR wavelengths for skin and deeper tissue and cellular benefits
For chronic conditions like ME/CFS and Long COVID, start slow and gradually increasing usage to allow the body to adapt and build resilience
Irradiance, device type, body coverage and time are important factors for maximizing results
The general recommendation for light therapy panels is to be around 15cm away from the device for between 10-30 minutes 1 - 2 times per day as a maximum
The right light meter, a spectrometer is required to measure the intensity for red light therapy devices as solar power meters provide inaccurate readings
Combining red light therapy with other healthy habits amplifies its benefits, creating a cumulative impact on overall health
As research continues to expand, the future of red light therapy looks brighter than ever. Remember, small, consistent changes lead to lasting results!
Looking to buy a red light therapy device?
For those ready to invest in a quality device, check out my discounts for top-ranked companies, Block Blue Light and Rojo, and start experiencing the benefits of red light therapy for yourself.
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