Best Times of Day to Use Red Light Therapy for Maximum Benefit
Key Takeaways
Morning red light therapy sessions can boost energy levels and support your body’s natural circadian rhythm.
Using red light therapy in the afternoon can help reduce muscle soreness and improve focus during the mid-day slump.
Evening sessions are ideal for muscle recovery, relaxation, and promoting better sleep quality.
Timing your infrared sauna sessions around your red light therapy can enhance overall therapeutic benefits.
Choosing consistent times and keeping sessions short ensures optimal results with minimal adverse effects.
Ever wondered when red light therapy works best? The time of day can play a powerful role in how effective your sessions are. Whether you’re aiming for more energy, better skin, or faster recovery, syncing with your body’s natural rhythms makes a big difference.
Let’s break down the best times of day to use red light therapy and how it can work in your favor.
Morning: A Natural Energy Boost
Using red light therapy in the morning is like stepping into a gentle sunrise. The light spectrum used, especially Near-Infrared Light, mimics natural sunlight. This sends signals to your brain that it’s time to wake up and energize.
Your body starts producing more energy at the cellular level. Red and infrared light activates cytochrome c oxidase, a part of your mitochondria that helps with energy. This can increase your alertness, improve circulation, and support a better mood over time.
Midday: Combat the Slump
That midday slump hits hard—red light therapy can fight back. A short infrared sauna session or infrared light therapy treatment can refocus your mind and relieve sore muscles. It's also great for stimulating blood flow and reducing muscle soreness from morning workouts.
Plus, shorter sessions during the day can reduce recovery time without affecting your sleep later on. Since the light stays within the visible and infrared ranges, there are no adverse effects on alertness.
Evening: Relax, Recover, Restore
Evening is ideal for recovery and muscle relaxation. Red light and infrared therapy help relax blood vessels and reduce joint pain or chronic pain after a long day. They also target deeper tissues, aiding muscle recovery and improving overall blood circulation.
If you’ve been dealing with stress or inflammation, an evening sauna session can support detox and lower tension. It also prepares your body for restful sleep by gradually lowering your heart rate and skin temperatures.
Night: Not Too Late Though
Late-night use is best kept gentle and brief. Light energy is stimulating—especially LED light therapy—so using it too close to bedtime may affect sleep for some people. However, if your session is soothing and paired with infrared sauna therapy, the calming therapeutic effects can actually help certain people sleep better.
Listen to your body. If you find it improves your sleep quality, go for it. If not, stick to earlier evening sessions.
Factors to Consider
Your Personal Goals
Energy Boost? Try morning light therapy.
Pain Relief or Relaxation? Go for evening sessions.
Skin Health or Rejuvenation? Morning or midday helps maximize light absorption.
Your goals decide your timing. Choose a window that aligns with your desired outcome—whether it’s enhanced energy levels or reduced skin conditions.
The Type of Sauna
There are different types of saunas. Infrared saunas, unlike traditional saunas, use infrared heaters to warm the body directly. This boosts detox without raising the temperature of the room too much. They're known for therapeutic benefits like improved circulation and detox from heavy metals.
An infrared sauna session in the morning gets your system moving. At night, it can ease muscle soreness and calm your nervous system. Each time of day offers its own positive effects.
Session Length
Most people benefit from minutes per session, rather than longer times. Shorter sessions reduce the risk of any adverse events and are easier to build into a daily routine.
Low-level light therapy works best with consistency. Whether you choose morning or night, commit to a regular schedule to feel the beneficial effects over time.
Matching Your Circadian Rhythm
Red and infrared light interacts with your body’s internal clock. In the morning, it helps your brain stop melatonin production and boost alertness. In the evening, it supports winding down by easing muscle tension and improving skin health.
Following your natural rhythms ensures that the therapeutic effects of light are maximized.
Red Light Therapy and Skin Health
For glowing skin, red light therapy works wonders. It can treat skin conditions by reaching deep into layers of human skin to promote healing. If you’re doing infrared & red light therapy for skin rejuvenation, morning is often the best time.
This gives your skin time to react and regenerate throughout the day. You’ll also avoid layering makeup or sunscreen too soon after your treatment, which could block the light energy.
Recovery and Chronic Pain
Sore muscles and joint pain can get in the way of daily activities. By using low-level laser therapy in the evening, you’ll help speed up healing and ease discomfort. The wavelengths of light target deep tissue, helping improve blood pressure, circulation, and pain relief.
Infrared therapy can be especially helpful for those managing long-term health conditions or chronic discomfort. Be sure to avoid sauna treatment if you have certain medical conditions or heart concerns like congestive heart failure—always consult a medical professional first.
Timing Tips for Maximum Impact
Start Small: Begin with 10–15 minutes.
Be Consistent: Results build over time.
Stay Hydrated: Drink water before and after.
Use Clean Skin: No lotion or makeup beforehand.
Pair with Movement: Try light stretching or yoga before your sauna session.
These simple habits can improve outcomes and reduce potential adverse effects.
How Infrared Saunas Differ
Infrared saunas use light energy, not steam, to heat your body. This causes a deep sweat without the overwhelming heat of traditional saunas. The infrared light used penetrates skin to help stimulate mitochondrial function and detoxification.
This type of sauna is ideal for those wanting recovery support without harsh conditions. It’s great for people with skin sensitivity or low tolerance for high heat.
You can enjoy infrared sauna benefits in a variety of ways. For instance, some prefer a relaxing infrared sauna California experience with a calming atmosphere, gentle lighting, and soothing music.
The Pause Experience
Pause offers a wide range of red light and infrared therapy solutions. Our advanced infrared saunas are equipped with infrared light therapy panels and state-of-the-art settings. You can expect improved circulation, better energy, and less pain after each session.
Unlike regular setups, our treatments include low-level light therapy, customizable infrared heaters, and comfortable private spaces. You'll feel the therapeutic benefits right away—with no rush or pressure.
Plus, our services are available in several locations, making it easy to stay consistent and committed.
Your Ideal Routine
Still not sure when to schedule your session? Try morning sessions for energy and evening ones for recovery. Both offer different benefits—find what your body responds to best.
Remember, it’s not about how long you sit in the sauna. It’s about choosing the right time of day, using the right type of sauna, and creating a rhythm your body thrives on.
Try Red Light Therapy at Pause—Your Body Will Thank You
Your journey to improved wellness starts with one session. Whether you want better skin, faster recovery, or more energy, Pause is ready to help. We offer personalized infrared sauna therapy in beautifully designed studios that support every need.
With locations in Venice, West Hollywood, South Bay, Brentwood, Studio City, and Newport Beach, there's always a Pause studio nearby. Each visit is an invitation to reset, recover, and recharge.
Book your session today and feel the difference Pause can make!