Sharing some of my best tips for using red light therapy at home, including how to use it and what to look for.
Hi friends! Are you OK? I hope you had a great weekend! Our fall has been filled with fun, and now we’re heading into another week full of travel and more. Fall chaos is in full swing, but I’m loving it.
When things get crazy, I try to stick to the pillars of my routine as strictly as possible: 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 that I’m a big fan of wellness tools. Between mom life, work, and exercise, anything that makes recovery, energy, and skin health easier (and more convenient) is a win.
One of the tools that has been a complete game changer for me is red light therapy.
It’s one of those things that seems too good to be true — glowing skin, reduced inflammation, better recovery, deeper sleep — but the research behind it is pretty mind-boggling. Today, I want to talk about the features of 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).
Home Red Light Therapy: Equipment Guide and Best Use Tips
What is red light therapy?
Red light therapy (also called low-intensity light therapy or photobiomodulation) uses specific wavelengths of red and near-infrared light to help your cells produce more energy (ATP).
Think of it this way: Your skin and tissues have tiny receptors that absorb light the same way plants absorb sunlight. This energy boosts cellular performance—improving circulation, supporting collagen production, relieving inflammation, and even accelerating muscle recovery.
Precautions for red light therapy device
Before investing in home red light equipment, it helps to know what’s really important.
I recommend checking the following:
1. Wavelength range
Look for devices that provide both red light (about 660 nm) and near-infrared light (about 850 nm).
Red light supports skin health and surface regeneration, while near-infrared light penetrates deeper into muscles and tissues for recovery and inflammation support.
2. Power density (irradiance)
A good home device should deliver 30–100 mW/cm² a few inches from the skin. This ensures that you get a therapeutic dose of light energy without the need for long exposure times.
3. Treatment area
If you want to focus on the face or neck, a portable panel like the Lumebox is perfect.
If you want a full-body experience, larger panels or wraps like the HighDOSE Red Light Blanket will give you complete coverage.
4. Electromagnetic field levels
Always look for low 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. Easy to use
Make sure it’s something you’ll actually use.
The best devices are ones that fit easily into your daily life – whether that’s while journaling or for a 10-minute session while watching TV in the evening.
How to use red light therapy at home
Here’s how to get the best results from a red light therapy procedure:
1. Be consistent
Aim for 10-20 minutes each time, 3-5 times per week.
Like most things in health, consistency trumps intensity. Your results will accumulate over time.
2. Maintain a distance of 6-12 inches, depending on the device you are using
Keep the light close, but not too close. You don’t need to touch the panel; this distance allows light to penetrate efficiently without generating excess heat. You can set the Lumebox to near infrared and place it directly on the skin. I use it for back pain and muscle soreness.
3. Determine your goals
For healthy skin: Focus on face, neck and chest.
For muscle recovery: Try doing post-workout exercises on sore areas or legs.
For relaxation or sleep: Use red light at night – it can help support melatonin production and better sleep quality. You may find that it gives you energy; in this case, use it in the morning or whenever you feel like you need a boost of energy.
4. Pair with other recovery tools
You can pair red light with a magnesium bath, sauna, or castor oil pack for a mini-spa at-home experience (you know I love this combo) for multiple benefits.
Pros and Cons of Home Red Light Therapy
advantage
Convenient: No spa visits or appointments required – 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 healthy habits: Seamlessly blend into your morning or nighttime routine.
shortcoming
Upfront Cost: Quality equipment can be expensive, but it will pay off over time.
Consistency is required: You won’t see results overnight; it’s cumulative.
Size limitations: Smaller equipment can handle less surface area at one time.
EMF Considerations for Red Light Therapy
Most high-quality red light devices have minimal electromagnetic field (EMF) output, but it’s still wise to check carefully.
Prolonged exposure to electromagnetic fields may cause stress and fatigue in sensitive individuals.
Here’s my suggestion:
Choose low-EMF certified devices (such as HigherDOSE and Lumebox).
Please keep other electronic devices, such as cell phones or laptops, away during the meeting.
my favorite device
1. High dose red light favorite
red carpet
If you like a comfortable, full-body experience, this product can’t be beat. It combines infrared heat therapy + red light therapy to wrap you in warmth while helping your body detoxify, restore and relax. It’s amazing for rest days, muscle recovery, or night-time relaxation.
red light mask
I use it almost every day while doing housework. I’ve noticed a huge difference in the quality and texture of my skin since I started using it!
red light hat
I use it to promote hair health and growth! Bonus: It looks like a super cute baseball cap.
Red light neck enhancer
This is like an extension of the red light mask, but for your neck. It’s very comfortable to wear and I noticed a reduction in plaid wrinkles.
Use code FITNESSISTA20 to get 20% off your favorite HighDOSE items.
2.Lumebox red light
Ideal for face, neck and chest care, this stylish, portable panel easily fits into your daily routine. I like to use it with my morning coffee or at night before bed to quickly boost and relax my skin. I also use it on the near-infrared setting for back pain, muscle soreness, or cramps.
It has the characteristics of low electromagnetic field, light weight, and easy to carry.
Save $260 on Lumebox with FITNESSISTA 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.
Okay friends: do you like red lights? What is one of your favorite home health tools?
Western Europe
Gina
