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Red light therapy is increasingly used in wellness routines to support skin appearance, recovery, energy, and general comfort. While individual results vary, following clear, research-informed guidelines can help you build a safe, consistent practice. The suggestions below are for wellness support only and are not medical advice. How to Use This Guide Session length: Short, regular sessions tend to work better than occasional long ones. Frequency: Start on the lower end and increase gradually as you feel comfortable. Distance: Follow your device manual; many panels are used at a comfortable short distance. Devices: Panels (targeted/high output), mats (lay-down ease), blankets (wrap-around convenience). Safety: Use eye protection when advised by your device manual. Skin Vitality & Appearance Goal: Support a fresher-looking complexion and overall skin vitality. Session length: 8–12 minutes per area Frequency: 3–5 days per week Progression: After 3–4 weeks, maintain at 2–4 days per week Tips: Clean, dry skin; avoid heavy products immediately before sessions Muscle Recovery & Post-Activity Comfort Goal: Support normal recovery after training or strenuous activity. Session length: 10–15 minutes per targeted muscle group Frequency: 3–4 days per week, ideally post-workout or later the same day Progression: Add 1–2 short sessions to heavy-training days as desired Tips: Hydrate well; combine with stretching and good sleep habits Joint Comfort & Mobility Goal: Support circulation and everyday mobility in commonly used joints. Session length: 8–12 minutes per joint Frequency: 3–5 days per week Progression: Maintain at 2–4 days per week once comfortable Tips: Target one or two areas per session for consistency Sleep-Friendly Wind-Down Goal: Support a calm evening routine and healthy sleep habits. Session length: 8–10 minutes Frequency: 5–7 evenings per week Timing: 30–60 minutes before bedtime Tips: Keep room lights low; pair with a simple breathing routine General Wellness Routine Goal: Maintain overall vitality with a simple, sustainable plan. Session length: 10–15 minutes per area Frequency: 3–5 days per week Progression: After 6–8 weeks, adjust frequency based on how you feel Tips: Consistency matters more than intensity; track sessions briefly Weekly Example Plan (Simple) Mon: Upper-body recovery (10–12 min), short skin session (8–10 min) Tue: Joint focus (knees/shoulders, 8–10 min each) Wed: Rest or short general session (10 min) Thu: Lower-body recovery (10–12 min), brief wind-down (8–10 min) Fri: Skin vitality (8–10 min), optional joint focus (8 min) Sat/Sun: Light maintenance session (10–12 min) or rest Good Practices Use eye protection as directed by your device manual. Keep the device at the recommended distance; avoid overheating the skin. Stay hydrated and support your routine with movement and sleep. Log your sessions to see what frequency feels best for you. Important Notes & Disclaimer Red light therapy is intended for general wellness support. It is not a medical device unless explicitly stated and is not intended to diagnose, treat, cure, or prevent any disease. If you are pregnant, have a medical condition, or take medication, consult your physician before use. Explore Devices Ready to build your routine? Explore our panels, blankets, and mats designed for simple, consistent use at home.