How to use a red light therapy panel at home

Using a red light therapy panel at home is simple. There are only a few minor details to consider such as:

• where to put the panel
• how far to sit or stand
• how long to use it
• how often to use it
• whether to use eye protection
• what body area you want to focus on
• how to create a routine you will actually follow

Keep in mind the following: Different panels have different wavelengths, power output, beam angles, irradiance, and recommended distances. A routine that works for one panel may not be right for another.

Choose a safe place to use the panel

Start by choosing a practical place in your home to use the red light panel.

Good options include:

• bedroom
• home office
• spare room
• home gym
• lounge
• quiet corner with a plug point

The area should be dry, stable, and away from water.

Avoid using the panel:

• in the bathroom
• near a shower
• near a pool
• on an unstable surface
• where pets or children may knock it over
• where the vents are blocked

We’ve also written an article about how to safely store your panel here.

Set the panel up securely

Your setup depends on the panel.

Some panels come with a stand. Some come with a hanging cord. Some are on a platform with wheels that can easily be moved around.

Our panel, as an example, comes with a hanging cord and does not include a stand.

A hanging setup can work well if you have a safe place to hang the panel. A stand can make positioning easier, especially if you want to target different hard to reach areas.

Whatever setup you use, make sure the panel is stable before switching it on.

How far should you sit from a red light therapy panel?

There is no universal perfect distance. It’s common to use a distance somewhere between 15cm to 45cm, but this depends on the panel’s output, beam angle, and product instructions. This is why distance and irradiance are important when comparing panels.

Distance matters because light intensity changes as you move away from the panel.

If you sit very close, the light is more concentrated on a smaller area.

If you sit further away, the light spreads over a wider area but becomes less intense.

How long should a session be?

Many home panel sessions are around 10 to 20 minutes.

But again, this depends on the device and the distance.

If your panel is smaller or lower output, you may need a different setup compared with a large high-output panel. If the panel is closer, the session may be shorter. If it is further away, the session may need to be longer.

The goal is not to use the panel for as long as possible.

Photobiomodulation research often discusses a dose window. A review on biphasic dose response in low-level light therapy explains that more light is not always better, and that too much light can be less useful than a moderate amount in some contexts.

So for home use, a sensible approach is:

• start with shorter sessions
• use consistently
• avoid overdoing it

How often should you use red light therapy?

Many people use red light therapy a few times per week.

A common routine is:

• 3 to 5 times per week
• 10 to 20 minutes per session
• focused on one or two areas at a time

But there is no single routine that fits everyone.

A 2019 paper on clinical and scientific recommendations for photobiomodulation in exercise performance and recovery explains that dose, timing, and treatment parameters matter, and that PBM studies should report treatment details carefully.

That does not mean every home user needs to calculate everything perfectly. It simply means consistency and sensible parameters matter more than random overuse.

For a home wellness routine, I would rather use a simple repeatable schedule than use the panel intensely for one week and then forget about it.

Should you use eye protection?

Yes, use eye protection when you are facing the panel.

Panels are bright, and near-infrared light is mostly invisible. You should avoid staring directly into the LEDs.

Your panel comes with silicone eye-protection goggles. These are useful for face sessions because they block more light than ordinary sunglasses.

A 2017 review called Light therapy: is it safe for the eyes? concluded that light therapy appears safe for the eyes in physically healthy, unmedicated people, but also noted that more caution is needed for people with eye abnormalities or photosensitivity.

For practical use:

• use goggles for face sessions

• do not stare into the LEDs

• be extra cautious if you have eye problems

• speak to a healthcare professional if unsure

What body areas can you use a panel on?

A red light therapy panel can be used for different body areas depending on the size of the panel and your routine.

Common areas include:

• face
• neck
• chest
• shoulders
• back
• legs
• arms
• feet

A smaller panel is more targeted. You may need to reposition it for different areas.

A larger or full body panel covers more area at once. That can make sessions more convenient, but larger panels cost more, take up more room, and are harder to ship and store.

For more detail, full body panel article can explain the difference between compact panels and larger full body setups.

How to create a simple routine

The best routine is the one you can repeat.

Do not make it too complicated.

Here are a few simple EXAMPLES.

Face routine

Use this if your main interest is skin appearance.

Example:

• 3 to 5 times per week
• use eye protection
• sit at the recommended distance
• use for the recommended session time
• keep the face clean and dry
• avoid staring into the panel

Keep skincare simple before the session. If you use active ingredients like acids or retinoids, be cautious and follow product directions.

A controlled trial of red and near-infrared light treatment included 136 volunteers and reported improvements in measures such as skin feeling, skin roughness, complexion, and collagen density after repeated sessions. This supports why red/NIR light is often discussed for skin appearance, but it does not guarantee the same result from every home panel.

Post-exercise routine

Use this if you want to include red light therapy as part of a recovery routine.

Example:

• use after training or in the evening
• focus on legs, shoulders, back, or areas used during exercise
• use a sensible session time
• do not use it to ignore an injury
• keep it as part of a broader routine that includes rest, hydration, and movement

Research on photobiomodulation and exercise recovery uses specific protocols, so it is not possible to copy one perfect routine for every home device. But the broader research does support the idea that wavelength, dose, timing, and treatment area matter.

Morning or evening?

You can use a red light therapy panel in the morning or evening.

Morning may suit people who like a quick routine before work.

Evening may suit people who want a relaxing habit after exercise, showering, or before bed.

This is personal preference.

The panel is not a sleep treatment, and you should be cautious thinking it can cure insomnia. But many people enjoy using it as part of a quiet evening wellness routine. There are some that claim it helps calm them down and they sleep better, but those results are not clinically tested let alone transferable to any red light therapy panel.

Safety tips for home use

Follow these basic safety habits:

• use the panel in a dry area
• keep vents and fans clear
• do not cover the panel while it is running
• do not use it near water
• use eye protection when facing the panel
• avoid staring into LEDs
• do not use damaged cables
• do not overload multiplugs
• unplug when finished
• use surge protection where possible
• stop if the panel overheats or smells unusual

Who should be cautious?

Speak to a qualified healthcare professional before using red light therapy if you:

• have an eye condition
• have severe light sensitivity
• take photosensitising medication
• are pregnant
• have a medical condition
• have a suspicious skin lesion
• have recently had surgery
• are unsure whether it is suitable for you

Red light therapy panels are commonly sold for general wellness, but they should not replace medical care.

Disclaimer

This article is for general educational purposes only and is not medical advice. Red light therapy products are intended for general wellness and lifestyle use unless specifically cleared for a particular medical purpose. Always follow your device instructions and consult a qualified healthcare professional if you have a medical condition, take photosensitising medication, have an eye condition, are pregnant, or are unsure whether red light therapy is suitable for you. For electrical safety, consult a qualified electrician if you are unsure about plugs, wiring, extension cords, surge protection, or inverter use.