At the Center for New Medicine in Irvine, CA, we love introducing our patients to new therapies that make them feel their best. Red light therapy has emerged as a favorite amongst our patients.
Red light therapy supports cellular energy, circulation, skin health, and recovery, making it a popular non-invasive therapy rich in health benefits.
People naturally want to know how to time their sessions effectively: not too short to be effective and not excessively long to the point of diminishing returns.
Although red light therapy is considered safe, non-invasive, and gentle, the length of each session can influence how the body responds.
Why Session Length Matters
To understand how long you should do red light therapy per session, it’s helpful to know how this modality works. Red and near-infrared wavelengths stimulate mitochondria, helping them produce more ATP (cellular energy). But this process works within a certain therapeutic window. Too little light exposure may not stimulate enough activation, while too much may cause the body to plateau in benefit.
This is why determining how long you should do red light therapy for your specific goals is so important.
Typical Session Lengths
While the ideal session time varies by device strength, distance from the skin, and treatment goals, most red light therapy sessions last 10 to 20 minutes per area, depending on the wavelength and power density.
Here is a general breakdown of what many people consider when evaluating how long you should do red light therapy:
Low-Intensity Panels or Handheld Devices
- 10–20 minutes per session
- These devices require longer exposure because the energy output is softer.
Medical-Grade Panels (Common in Functional and Integrative Clinics)
- 5–15 minutes per area
- Higher-quality energy delivery means shorter, more efficient sessions.
Targeted Facial or Skin Therapy
- 8–15 minutes
- Skin responds well to shorter, consistent exposure.
Muscle Recovery or Deeper Tissue Support
- 10–20 minutes
- Deeper wavelengths (such as near-infrared) may require slightly longer treatment times.
These ranges help give a sense of how long you should do red light therapy, but it’s always wise to follow device guidelines and check with a qualified professional for personalized planning.
What Happens If You Don’t Go Long Enough?
One of the most common mistakes for people learning how long you should do red light therapy is ending sessions too early. While red light therapy is gentle, the body needs a certain amount of light energy (called “dose” or “fluence”) to activate change.
If your session is too short…
- The mitochondria may not receive enough stimulation.
- Results such as improved circulation or skin radiance may be minimal.
- Benefits may take longer to appear.
- You may feel you’re “not getting much out of it,” even though consistency and timing are key.
Short sessions are not harmful, but they may simply be less effective. This is why understanding how long you should do red light therapy helps maximize outcomes.
What Happens If You Stay Under the Light Too Long?
Another question we often hear is whether you can “overdo” red light therapy. Although the modality is considered safe, longer sessions do not always mean better results. In fact, going far beyond the recommended time may lead to a leveling-off effect where cells stop responding as efficiently.
If your session is too long…
- You may experience diminishing returns — the body can use only so much light energy.
- Mild warmth or temporary tightness may occur with some devices.
- Staying excessively long doesn’t amplify benefits and may simply be unnecessary.
Overuse is not typically dangerous, but it is inefficient and may cause temporary skin sensitivity in rare cases. Understanding how long you should do red light therapy helps you stay within the effective window without overextending your sessions.
Why Consistency Matters More Than Duration
One of the most essential things to know about how long you should do red light therapy is that consistency often matters more than session length. Regular exposure, even at moderate doses, supports cumulative benefits.
For many people, this means…
- 3–5 sessions per week
- Regular short-to-moderate sessions rather than occasional long ones
Just like with exercise or healthy eating, the benefits of red light therapy build over time.
Factors That Influence How Long You Should Do Red Light Therapy
While there are general guidelines, several variables play a role in deciding how long you should do red light therapy:
1. Device Strength
Higher-power devices require less time.
2. Wavelength (Red vs. Near-Infrared)
Certain wavelengths penetrate deeper and may influence timing.
3. Skin Sensitivity
Some individuals prefer shorter sessions to start.
4. Treatment Goals
Skin support, muscle recovery, mood support, and inflammation may all require different session durations.
5. Distance from the Device
Standing closer usually means shorter sessions.
These considerations help you better understand how long you should do red light therapy for safe and effective use.
The Bottom Line: How Long Should You Use Red Light Therapy?
The recommended time for how long to do red light therapy is generally between 10 and 20 minutes. Shorter sessions may be less effective, but patients find that with longer sessions, they may experience a plateau. The sweet spot usually falls between 10–20 minutes.
Every person and device is different. This is why you should consult a qualified provider for further personalized guidance. At the Center for New Medicine in Irvine, we help patients understand safe usage, optimal timing, and individual needs.
Reach out to us today and experience the benefits of red light therapy for yourself.