Red light therapy is becoming a popular part of many people’s daily routines. But one common question always comes up—when is the best time of day to use red light therapy?
The answer depends on your goals, your schedule, and even how your body reacts to the treatment. In this article, we’ll break it all down.
Does the Time of Day to Use Red Light Therapy Actually Matter?
Yes, the time of day can affect how well red light therapy works. This is because your body has a natural internal clock called the circadian rhythm. It helps control your sleep, energy levels, hormones, and more. Red light therapy interacts with these systems, so doing it at different times can lead to different outcomes.
Some people feel more energized after a session, while others feel relaxed. So, depending on what you want—better focus or deeper sleep—the timing makes a difference.
Best Time for Energy and Mental Focus: Morning
If your goal is to boost energy or improve focus, morning is the ideal time. Red light therapy in the morning can help wake up your brain and support alertness throughout the day. It mimics the effects of early morning sunlight, which tells your body that it’s time to be active.
For most people, red light therapy in the morning also helps energize the skin, making it glow and look healthy throughout the day.
Doing a short 10–20 minute session soon after waking up can:
- Support your circadian rhythm
- Improve your mood
- Reduce grogginess
- Help you feel more mentally clear
If you’re someone who skips caffeine or wants a more natural way to feel awake, this can be a great habit to add to your routine.
Best Time for Muscle Recovery and Workout Support: Post-Workout
Red light therapy helps reduce inflammation, ease soreness, and speed up muscle recovery. If you exercise regularly, doing red light therapy right after your workout (or within an hour) is a smart move.
This timing helps:
- Reduce muscle fatigue
- Lower inflammation
- Support faster healing
- Relieve joint pains
Whether you lift weights or do cardio, using red light therapy post-workout helps your muscles bounce back quicker.
Best Time for Better Sleep: Evening
If your main reason for using red light therapy is to sleep better, evening is your best bet. Red light doesn’t interfere with melatonin production like blue or white light does. Instead, it can help calm your nervous system and tell your body it’s time to wind down.
A session in the early evening or before bedtime can:
- Improve sleep quality
- Help you fall asleep faster
- Support deeper, more restful sleep
Make sure to avoid other bright screens or lights afterward to get the full effect.
Can You Use Red Light Therapy Twice a Day?
Yes, many people use red light therapy more than once a day—usually once in the morning and once in the evening. As long as your sessions are not too long (most devices recommend 10 to 20 minutes), it’s safe to do it twice daily.
Morning sessions help with energy and focus. Evening sessions help with relaxation and recovery. Just pay attention to how your body feels and don’t overdo it. If you ever feel wired before bed, consider doing your evening session earlier.
What If You Have a Busy Schedule?
If your days are packed, don’t stress. Red light therapy is flexible. It’s okay to pick the time that fits best into your routine—even if it’s not the “ideal” time. Consistency is more important than perfection.
Try to do it at the same time every day so your body can build a rhythm. Over time, this makes the benefits more noticeable.
What Time Should You Avoid?
There’s no strict “bad” time, but some people may want to avoid late-night sessions. If red light gives you a boost of energy, doing it too close to bedtime might make it harder to fall asleep.
If you’re new to red light therapy, try using it earlier in the evening first and adjust from there. Everyone’s body reacts a little differently.
How Long Should Each Session Be?
The best time of day won’t matter much if your session is too short or too long. Most people see results from 10 to 20 minutes per session. The exact timing depends on your device and how close the light is to your skin.
Too short, and you might not get the benefits. Too long, and you might feel overstimulated or tired.
Read the instructions that come with your red light device. Most will give clear advice based on their technology and power output.
Does Skin Type or Condition Affect Timing?
Skin concerns like acne, wrinkles, or eczema can also influence your timing. For example:
- Acne or oily skin: Morning might be better to reduce oil production during the day.
- Wrinkles or aging skin: Evening sessions support healing and regeneration overnight.
- Eczema or inflammation: Try mid-day when stress levels dip and skin is calmer.
You can experiment and see what works best for your specific skin condition.
Final Thoughts
The best time of day to use red light therapy depends on what you’re trying to achieve. Morning is great for energy. After a workout helps with recovery. Evening supports sleep and skin healing. But at the end of the day, the most important thing is to stick with it consistently.
Listen to your body and adjust as needed. Try different times and track how you feel. With a little trial and error, you’ll find the sweet spot that works for you.
References
- Couturaud, B., & Machet, L. (2023). Reverse skin aging signs by red light photobiomodulation. Skin Research and Technology, 29(3), e13391. https://doi.org/10.1111/srt.13391
- Padoin, S., Zeffa, A. C., Molina Corrêa, J. C., de Angelis, T. R., Moreira, T. B., Barazetti, L. K., & de Paula Ramos, S. (2022). Phototherapy improves muscle recovery and does not impair repeated bout effect in plyometric exercise. Journal of Strength and Conditioning Research, 36(12), 3301–3310. https://doi.org/10.1519/JSC.0000000000003895
- Zhao, X., Jiang, X., & Zhang, Y. (2012). The effects of red light on sleep quality and endurance performance of Chinese female basketball players. Journal of Athletic Training, 47(5), 498–503. https://doi.org/10.4085/1062-6050-47.5.02
