10 Mistakes You Might Be Making Using Red Light Therapy At Home

Not long ago, red light therapy was a luxury reserved for high-end spas and medical clinics. Today, cutting-edge personal devices are bringing this powerful treatment into homes, making it more accessible, affordable, and convenient than ever.

Unlike many health treatments, red light therapy is safe for daily use, completely non-invasive, and comes with virtually zero risks or side effects. That means no appointments, no professionals—just you in control of your own wellness.

However, while red light therapy is practically foolproof, a few common mistakes could be holding you back from getting the best results (though one in particular—#9—might be more concerning).

To make sure you’re getting the full benefits, here are 10 things you might be doing wrong when using red light therapy at home—and how to fix them.

Bonus: We’ve added two extra mistakes to watch out for… keep reading to find out what they are!

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1. Treatment consistency

The greatest advantage of having a red light therapy device at home is the freedom to use it daily—without the ongoing costs of professional treatments. But if you’re not using it at least 3-5 times a week, you’re not just missing out on results—you’re also not getting the full value of your investment.

2. Wearing clothes or sunscreen

Just like clothing blocks UV light from reaching your skin, it also prevents red and near-infrared (NIR) light from penetrating effectively. Sunscreen, while designed to shield against UV rays, can also act as a barrier to red and NIR light, limiting its depth of absorption. And if you wear makeup, keep in mind that many foundations contain SPF, which can have the same effect. To maximize your treatment, consider using red light therapy in the morning before applying makeup or at night after washing your face.

3. Red Light Therapy device distance

The general guideline for red light therapy sessions is 10-20 minutes, but there’s room for flexibility since every body responds differently. That said, sticking to just 5-minute sessions likely won’t yield noticeable results—though if that’s all you have on a busy day, it’s still better than nothing.

On the flip side, longer isn’t always better. You might be tempted to extend your sessions or cram a week’s worth into one, but red light therapy doesn’t work that way. Hour-long sessions won’t boost effectiveness beyond the recommended 20 minutes, and if overdoing it leads to skipped sessions, you could actually be reducing your overall results. Consistency is key!

5. Wrong red light or Near-infrared light setting

Red and near-infrared (NIR) light serve different purposes in red light therapy. Red light works best for skin health, hair growth, and wound healing, while NIR penetrates deeper to support muscle recovery, pain relief, and even cognitive function.

Your Rouge Red Light Therapy device offers three modes: red light, NIR light, and dual. You can switch between them using the ‘mode’ button, so be sure to select the right one for your treatment. If you’re unsure, the dual mode is a great failsafe—it won’t weaken either type of light, and you might even experience unexpected benefits in areas you weren’t targeting.

Wondering why it looks like half the lights aren’t working? Don’t worry—that’s just the NIR lights. Since near-infrared isn’t part of the visible spectrum, it’s invisible to the naked eye.

6. Not staying hydrated

Staying hydrated is always good advice, but recent research suggests that drinking water may also enhance the eeffectiveness of red light therapy. It’s believed that hydrated cells have more energy stored, which could potentially boost the therapy’s impact. While more studies are needed to confirm this in practice, it certainly can't hurt to keep that glass of water nearby—your body will thank you!

7. Wrong Red Light Therapy device size

At Rouge, we offer red light therapy panels in a variety of sizes to suit different needs and budgets. While we’re firm believers that everyone should have a  Rouge Ultimate at home—after all, it can tackle both big and small issues at once—we understand that’s not always realistic. Plus, if your primary goal is something more targeted, like relieving arthritis pain in your hands or improving your facial complexion, a smaller panel might do the trick.

However, if you’re dealing with full-body conditions like fibromyalgia or chronic back pain, a larger panel can make a big difference. It’ll provide more efficient treatment, helping you see faster results and spend less time in front of the device.

8. No progress tracking

Red light therapy is a gradual process, so results can sneak up on you. For instance, if you’re using it to improve your skin, you may not notice the subtle changes until someone else points out how radiant you look or asks if you’ve had cosmetic work done. The same goes for chronic pain—you might not realize the improvement until one day you find yourself climbing stairs without needing the handrail or lifting a box without hesitation.

For cosmetic concerns, taking progress photos can be a great way to track your results. For more subtle issues like pain or immune health, keeping a journal can help you monitor improvements over time. This not only keeps you motivated but can also help you fine-tune your treatment schedule—so you can adjust the frequency and duration to find what works best for you.

9. Not talking with your doctor or health professional

While red light therapy is safe, painless, and non-invasive, it’s always wise to consult your doctor, physiotherapist, or healthcare provider before starting any new treatment plan. This is especially important if you're pregnant or undergoing other treatments. Certain medications, for example, can increase photosensitivity, leading to temporary redness or tightness in the skin after using red light therapy.

Your healthcare professional is your ally when it comes to maintaining your health, and keeping them informed about all aspects of your wellness—like any new treatments you’re considering—ensures they can provide the best care for you. The more they know, the better they can support your wellbeing.

10. Expecting immediate results or a cure

While red light therapy is one of the most promising treatments available for a range of issues, it’s important to manage your expectations. First and foremost, it’s not a miracle cure. One reason regular, consistent use is key is that once treatment stops, the benefits may start to fade, and the issue could return.

Second, red light therapy is a process. Like many effective treatments, it requires patience and dedication. If you don’t see immediate results after a month, don’t panic. Even if visible changes aren’t apparent, there’s likely a lot happening at the cellular level—building collagen, healing tissue, and stimulating stem cells all take time.

Ultimately, red light therapy works by enhancing the function of your cells, helping your body tap into its own healing abilities.

11. Not pairing Red Light Therapy

As we mentioned earlier, it’s always a good idea to check with your healthcare provider before adding red light therapy to your routine—especially if you're combining it with medications or other therapies. For example, if you're using a hyperbaric oxygen chamber, it could be beneficial to do red light therapy beforehand. This might help decouple the mitochondria from Nitrous Oxide, enabling better oxygen uptake during the chamber session.

If you're targeting something like cellulite, warming the area beforehand and following up with light cardio or a vibration plate can enhance the effects. Just be sure to avoid triggering a spike in insulin by limiting carbohydrates around your treatment time. These small adjustments can help your therapies and red light treatments work in harmony for optimal results.

12. Wrong time of the day for Red Light Therapy

Some aspects of red light therapy (RLT) align with best practices, especially when considering its impact on our circadian rhythm. Experts suggest that exposing your eyes to the bright light from the panels may cause unwanted stimulation. If you’re using RLT close to bedtime, it could be a good idea to avoid shining the light directly on your face, so you don’t risk interfering with your body’s natural sleep cycle.

Some recommend using red light therapy at least two hours before bed, while others suggest timing your sessions around sunrise or sunset to better align with the natural cycles of the sun. While these guidelines can be helpful, it’s important to remember that everyone’s body is different. These are not hard and fast rules but rather variables to experiment with as you explore your own optimal red light therapy routine.

Bottom Line by Rouge

While there are no serious mistakes when it comes to red light therapy, small missteps or oversights can sometimes affect how effective your treatment is. The key is recognizing these and making adjustments where needed.

Often, it’s about tuning in to your body and fine-tuning your sessions to support your unique healing process. With red light therapy, you’re in control of both your device and your health.

Have questions? Our friendly team is here to help with any inquiries or troubleshoot any concerns. Just reach out via our chat button!

And if you’re ready to begin, explore our G4 red light therapy panels and start your journey today.