3 Best Times of Day for Red Light Therapy (and Why They Work)

Red light therapy can do wonders for your skin, energy, and recovery, but timing matters more than you think. 

Choosing the right time of day helps you get faster, better results. In this guide, we’ll show you the best times to use red light therapy and why each moment makes a real difference for your body.

• Boost Morning Energy: Use red light therapy in the morning to improve alertness, mood, and circadian rhythm alignment.
  
  

• Support Afternoon Recovery: Afternoon sessions help reduce muscle soreness, increase focus, and enhance cellular energy.
  
  

• Relax in the Evening: Gentle evening exposure promotes calm, recovery, and better sleep without disrupting melatonin.
  
  

• Follow Safe Durations: Keep sessions between 5–20 minutes, adjusting for your goals and treatment area.
  
  

• Stay Consistent: Regular use, tailored to your needs, maximizes skin, energy, and recovery benefits.

Starting your day with red light therapy can help set the tone for better energy, mood, and sleep quality. 

Morning exposure to red light helps align your body’s circadian rhythm by signaling to your brain that it’s time to wake up, which can reduce grogginess and boost alertness. 

Unlike blue light, it doesn’t suppress melatonin, allowing your natural sleep-wake cycle to stay balanced. 

Many people also notice improved mood, as red light can stimulate endorphin release and ease morning sluggishness. 

Some studies have found that morning sessions may enhance alertness and energy, though bright white light is still considered more potent for immediate wakefulness. 

Interestingly, research by Petrowski et al. (2020) highlighted that while bright light triggers the strongest cortisol response, red light may have a gentler influence on hormone regulation, supporting calm energy rather than stress-driven stimulation. 

For best results, try a 10–20 minute morning session about 10–15 cm from the device to jumpstart your day naturally.

Research suggests that afternoon red light therapy (RLT) sessions can be especially effective for muscle recovery, reducing inflammation, and overcoming the familiar “mid-day slump.” 

Studies show that exposure to red light during this time can help regulate circadian rhythms, boost alertness, and enhance focus when energy naturally dips after lunch. 

It also supports ATP production, the energy currency of your cells, helping you feel more energized and mentally sharp. 

For those who exercise earlier in the day, an afternoon RLT session can reduce muscle soreness, accelerate healing, and improve circulation, making it great for post-workout recovery. 

Skin also benefits, as cell regeneration peaks during the day, promoting collagen production and healthier texture.

While morning sessions may offer a slightly stronger cellular energy boost, afternoon use remains highly effective and doesn’t disrupt cortisol or melatonin levels. 

Ultimately, consistency matters more than exact timing, choose a routine that fits your schedule to maximize RLT’s long-term benefits.

Using red light therapy in the evening can be an excellent way to unwind and prepare your body for rest. 

Unlike blue light, red light doesn’t significantly suppress melatonin production and may even encourage its release, helping you fall asleep more easily, explains Dr. Rudraraju. 

However, experts like Dr. Prabhakar note that high-intensity red light can still disrupt sleep, so moderation matters. 

Interestingly, research published in the Journal of Athletic Training found that athletes who received 30 minutes of red-light therapy each night for two weeks showed better sleep quality, higher melatonin levels, and improved endurance performance. 

Evening sessions also help calm the nervous system, potentially reducing stress and cortisol levels, though findings here are mixed. 

While some studies suggest red light can promote relaxation, others indicate it might slightly elevate cortisol depending on intensity. 

Overall, gentle evening red light therapy can support recovery, relaxation, and healthy circadian rhythm alignment without interfering with sleep.

Scientific research suggests that the ideal frequency of red light therapy depends on your specific goals and current condition. 

For skin rejuvenation and anti-aging, experts often recommend three to five sessions per week for the first one to two months, then one to two sessions weekly for maintenance. 

If you’re targeting acne or inflammation, daily sessions at first can help, followed by three to four sessions weekly as your skin improves. 

For pain relief or muscle recovery, daily use for two to three weeks may be beneficial before reducing to a few sessions weekly. 

Most clinical studies indicate that consistency, especially in the early stages, leads to faster and more noticeable results, similar to how frequent sessions improve outcomes in psychotherapy research. 

Dermatology guidelines generally suggest using red light therapy two to five times weekly for 10–20 minutes per session. 

While it’s safe for most people, overuse can cause mild skin irritation or reduced effectiveness. Always consult a healthcare provider to tailor the frequency to your needs.

Clinical research, including findings from the Atria Health and Research Institute, suggests that the ideal duration for a single red light therapy session typically ranges between 5 to 20 minutes per treatment area. 

Beginners are encouraged to start with 5–10 minutes, gradually increasing as tolerated, since longer exposure doesn’t necessarily enhance results. 

For best outcomes, three to five sessions per week are recommended to support goals like improved skin health, muscle recovery, and pain relief, while maintenance treatments once or twice weekly can help sustain benefits. 

When targeting joint pain or muscle recovery, sessions may last 45–60 minutes, whereas treatments for skin conditions are usually shorter, around 15–30 minutes, depending on the area and severity. 

Safety studies published in the Journal of Biophotonics confirm that red light therapy is well-tolerated up to 320 J/cm² for darker skin tones and 480 J/cm² for lighter skin, without serious side effects. 

Overall, following these evidence-based time limits ensures safe, effective, and sustainable results.

• Energy Levels: Consider your natural body rhythm. Some people are more alert in the morning, while others work better in the afternoon or evening.
  
  

• Environment: Temperature, sunlight, and noise affect comfort. Outdoor activities are often more enjoyable in cooler, quieter parts of the day.
  
  

• Schedule & Availability: Make sure participants and resources are available to avoid conflicts and ensure convenience.
  
  

• Safety: Think about visibility, traffic, and potential hazards. Choosing a safe time is important for all activities.

Research suggests that red light therapy can be beneficial both before and after exercise, depending on your goals. Studies, including one by Padoin et al. (2022), found that applying red or near-infrared light before intense exercise reduced muscle damage and improved performance without interfering with long-term muscle adaptation. Using it before a workout may boost strength, endurance, and muscle function by enhancing cellular energy and reducing fatigue, helping you perform better during training. On the other hand, post-workout red light therapy appears more effective for recovery, it can lower inflammation, oxidative stress, and muscle soreness while speeding up muscle repair. A review on photobiomodulation also showed that both pre- and post-exercise use can reduce markers of muscle damage like creatine kinase and improve recovery outcomes. Similarly, findings published in the International Journal of Sports Physical Therapy indicate that phototherapy can help ease soreness in certain muscles after strenuous activity. In short, use it before exercise to boost performance, after to recover faster, or both for the best of both worlds.

Red light therapy fits well into most skincare routines when used correctly. Start with a clean face so the light can penetrate effectively. Avoid using strong actives like retinol, AHAs, or BHAs before treatment, as they increase sensitivity. Use gentle cleansers and hydrating products instead. Apply actives a few hours after therapy or at night. Red light therapy rarely irritates skin, but combining too many strong ingredients can. Keep your routine simple for best results.