How to Start a Red Light Therapy Skincare Routine
Slug: red-light-therapy-skincare-routinePillar: Lifestyle > BeautyKeyword: how to start a red light therapy routineExcerpt: Red light therapy has moved from clinics into home routines. Here's what the research shows and how to start using it effectively and safely.
Disclaimer: This article provides general information about red light therapy for skincare. It is not medical advice. Consult a dermatologist or GP before starting any new skin treatment, particularly if you have an existing skin condition or take photosensitising medication.
What Is Red Light Therapy?
Red light therapy — also known as photobiomodulation or low-level laser therapy — uses specific wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular processes. Unlike UV light, red light at wavelengths of 630-700nm and near-infrared light at 800-1000nm has been shown to stimulate mitochondrial activity in skin cells, increasing cellular energy and promoting collagen synthesis.
Once found exclusively in dermatology clinics and high-end spas, home use devices have proliferated significantly in 2026, ranging from small handheld wands (around £50-£100) to panel devices large enough to treat the full face and neck (£150-£400+).
What Does the Research Say?
Key findings from peer-reviewed research include: increased collagen density and reduced wrinkle depth following consistent treatment; accelerated wound healing and reduced inflammation; improvement in acne vulgaris comparable to some topical treatments; and improvement in psoriasis plaques in some patients.
A 2023 systematic review found that red light therapy showed statistically significant improvements in skin smoothness, firmness, and collagen density across multiple trials when treatment protocols were consistent and appropriate wavelengths were used.
How to Choose a Device
The most important factor is wavelength specificity. Effective devices emit light at 630-670nm for surface skin benefits and/or 830-850nm for deeper tissue effects. Look for devices that specify their wavelengths clearly. Irradiance matters too — effective devices typically deliver 20-100mW/cm squared. Look for devices with CE marking (UK/EU) and published clinical testing.
How to Build Your Red Light Therapy Routine
When to Use It
Use on cleansed, dry skin before applying serums or moisturisers. Evening works well for most people, though there's no evidence that time of day significantly affects outcomes.
How Often and How Long
Start with three to four sessions per week, each lasting 10-20 minutes per area. After four to six weeks of consistent use, you can reduce to two to three times per week for maintenance. Consistency matters more than intensity.
Distance from the Device
Follow your device's instructions — typically 15-30cm from the skin for panels. Closer isn't always better; staying within the recommended range ensures you receive the correct irradiance.
What to Expect and When
Most people notice improved skin tone within two to four weeks. Collagen-related improvements require eight to twelve weeks of consistent use. Acne improvements are often visible within four to six weeks.
Safety Considerations
Always wear appropriate eye protection when treating the face. Avoid use if you're taking photosensitising medications without clearing it with your GP or pharmacist first. Do not use over active cancerous lesions. For more beauty and skincare guides, visit our Lifestyle section.
Frequently Asked Questions
Is red light therapy safe for all skin tones?
Current research suggests it is safe and effective across skin tones, as it does not involve UV radiation. However, the research has historically under-represented darker skin tones, and more trials are needed.
Can I use red light therapy with retinol?
Use them at separate times — retinol in the evening and red light therapy earlier, or on alternating evenings. Both can cause temporary skin sensitivity when combined.
How is red light therapy different from infrared saunas?
Infrared saunas use far-infrared wavelengths primarily to generate heat. Red light therapy uses near-infrared and visible red wavelengths at lower power to stimulate cellular processes without significant heating.
What results can I realistically expect from a home device?
Realistic outcomes from consistent use include improved skin tone and texture, subtle reduction in fine lines, and improved radiance. Dramatic anti-ageing results require professional-grade equipment.
Can I use red light therapy on my body as well as my face?
Yes. Red light therapy has evidence for joint pain, muscle recovery, wound healing, and hair growth in addition to facial skincare. A panel device can be used on any area of the body within the recommended distance.
