Exploring the Benefits of Red and Near-Infrared Light Therapy: My At-Home Experience

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When you're living with chronic health conditions, you naturally start exploring every possible avenue that might support healing. For me, that curiosity led to red and near-infrared light therapy.

I’ve been managing autoimmune conditions for several years, one of which is myositis, a condition that affects the muscles and can cause pain, fatigue, and inflammation. Over time, I’ve become more and more passionate about discovering natural, non-invasive ways to support my body. While scrolling through research and alternative therapies, I kept coming across the potential of light therapy. What stood out most were the studies highlighting its anti-inflammatory benefits, which felt especially relevant to my own health journey.

That’s when I decided to invest in a panel. I wasn’t looking for a quick fix but rather, something that could become part of my wider routine for wellbeing. The panel I chose came on a stand with a remote control, allowing me to adjust it easily. I keep it horizontal, suspended over the massage bed I normally use for reiki sessions. It’s now become part of my quiet daily ritual, 10 to 30 minutes of stillness, warmth, and meditation.

It’s not just relaxing, it’s something I genuinely feel is helping. I’ve noticed better recovery after injury, and an overall sense of support for my body when it’s under stress. More than anything, it’s become a tool for consistency and self-care, an intentional pause in the day that gives my body space to restore.

If you’ve ever wondered how light could support healing, or if you’re exploring more natural approaches to managing inflammation and energy, this article might just give you the starting point you’ve been looking for.

What is Red Light Therapy?

Red light therapy, sometimes referred to as low-level light therapy (LLLT) or photobiomodulation, is a non-invasive treatment that uses specific wavelengths of light to stimulate natural healing processes within the body. It might sound high-tech, but at its core, it’s a simple concept: light, when delivered in the right way, can energize your cells and encourage regeneration.

The two most commonly used wavelengths are red light (typically around 630–660 nanometres) and near-infrared light (ranging from 810–850 nanometres). Red light tends to target the surface of the skin, making it particularly helpful for things like collagen production, skin tone, and wound healing. Near-infrared light, on the other hand, penetrates deeper into the body, reaching muscles, joints, and even internal organs, where it supports things like cellular repair, reduced inflammation, and improved circulation.

How does it work? The light from these devices is absorbed by the mitochondria, the energy producers in your cells. This increases ATP (adenosine triphosphate) production, which fuels the body's natural repair and regeneration processes.

Light Wavelengths and Their Functions

Different wavelengths deliver different benefits depending on how deep they penetrate. Here's a quick overview:

630nm – Targets the skin’s surface to support tone, texture, and wound healing.

660nm – Penetrates slightly deeper, boosting collagen and reducing wrinkles and fine lines.

810nm – Reaches deep tissue and even brain cells, supporting cognitive function and neurological recovery.

830nm – Known for reducing inflammation and helping relieve joint pain.

850nm – The deepest penetrating wavelength, helpful for muscle recovery, hormonal support, and full-body rejuvenation.

Many high-quality panels offer a blend of these wavelengths, delivering layered benefits in one session.

Scientifically Backed Benefits of Red Light Therapy

Here are some of the most well-supported benefits of red and near-infrared light therapy:

Skin Health and Rejuvenation

• Boosts collagen and elastin production

• Reduces acne, inflammation, and pigmentation

• Speeds up wound and scar healing

Muscle Recovery and Pain Relief

• Decreases inflammation in joints and muscles

• Speeds up recovery post-workout or after injury

• Supports long-term pain management

Mood and Sleep Regulation

• Helps regulate melatonin for improved sleep

• Reduces symptoms of seasonal affective disorder (SAD)

• Encourages nervous system relaxation

Hormonal and Thyroid Health

• Supports thyroid function and hormone balance

• May reduce thyroid antibodies in autoimmune conditions

• Increases energy levels in people with hypothyroidism

Brain and Cognitive Function

• Enhances mental clarity and focus

• Supports recovery from brain fog or fatigue

• Promotes cellular health in brain tissue

Choosing a Quality Red Light Panel

Not all devices are equal. Here’s what to look for:

Wavelength Range: Ensure the panel includes both red and near-infrared wavelengths (e.g., 660nm and 850nm).

Power Output: Look for 100mW/cm² or higher at 6 inches for deep tissue results.

Low EMF & Flicker-Free: Important for daily, long-term use.

Adjustability: Stands or mounts can help position the panel easily, especially for full-body use.

Transparency: Reputable companies will share lab-tested results and specs.

There are several trusted brands out there. While I personally use the Spectrum Supreme, others like Mito Red, Joovv, and PlatinumLED also offer excellent options.

My Personal Experience with a Home Panel

Red light therapy is now a central part of my morning routine. After walking my dog, I usually fit in a 30-45 minute workout, a mix of treadmill, weights, and floor exercises. After a quick shower, I lie under the panel for about 10 to 30 minutes, depending on the day. It’s calm, warm, and surprisingly restorative.

This quiet time helps me switch off, meditate, and just breathe, something I’ve struggled with in the past. I’m not great at sitting still for traditional meditation, but this process naturally encourages me to slow down and reset.

When I injured my foot during a run, I noticed that recovery felt quicker when I made time for more frequent red light sessions. There was less stiffness and faster healing, which really stood out given my autoimmune background. But perhaps the biggest shift is that I feel more energised and grounded, both physically and mentally.

Tips for Safe and Effective Use

To get the best from red light therapy, keep these in mind:

Distance matters: Stay 6–12 inches from the panel for optimal exposure.

Start small and build gradually: If you’re new to light therapy, it’s important to ease into it, even if you’re excited to start. I’ll be honest, when I got my panel, I was eager to feel the benefits straight away and jumped into 20-minute sessions twice a day, morning and evening. Within just three days, I developed a couple of small blisters on my face.

My skin is quite sensitive, and that experience was a clear reminder that more isn’t always better. Red light therapy is gentle, but it’s still a powerful stimulus, especially for sensitive areas like the face. Starting with 5–10 minutes once a day is usually enough in the beginning, gradually building up as your skin and body adapt.

Everyone’s tolerance is different, so slow and steady really does win the race with this kind of therapy.

Protect sensitive areas: Use goggles if treating the face or thyroid.

Stay consistent: Regular sessions (3–5x/week or daily) deliver the best results.

Track changes: Make notes on mood, sleep, recovery, or skin to see patterns.

Consult a professional: Especially if pregnant or taking photosensitive medication.

It’s safe for most people but personalised use is always best.

Final Reflections

Red light therapy might look simple on the surface, just a panel and some light but its impact can go far deeper than you’d expect. For me, what started as an interest in reducing inflammation has grown into something more meaningful: a consistent daily ritual that supports both my physical health and my mental wellbeing.

It’s not a miracle cure. But it is a gentle, science-backed tool that helps my body recover, calms my nervous system, and reminds me to pause in a fast-paced world. Whether you’re managing a chronic condition, healing from injury, or simply seeking a more natural way to support your energy and skin, red light therapy might be worth exploring.

There are many devices out there, and what works for one person might look different for another. The key is to do your research, start slowly, and stay consistent. Most importantly, listen to your body, it often knows what it needs long before we put it into words.

Note: While I personally use the Spectrum Supreme, this article is intended to be informative and unbiased, many reputable brands offer quality red light therapy devices to suit a range of needs.