Red light therapy (RLT) is widely known for its benefits, including improved skin health, enhanced muscle recovery, reduced inflammation, and better sleep. But to make the most of your sessions, timing matters.
So—what’s the best time of day to do red light therapy?
Morning Red Light Therapy: For Energy and Focus
Using red light therapy in the morning can help:
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Boost mitochondrial function and cellular energy
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Improve mood and reduce brain fog
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Support your circadian rhythm and regulate sleep-wake cycles
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Reduce morning stiffness and promote joint flexibility
Best for: People looking to feel energized, focused, and mentally sharp during the day.
Evening Red Light Therapy: For Recovery and Sleep
Evening sessions may:
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Promote muscle recovery after workouts
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Reduce inflammation and pain after a long day
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Calm the nervous system and help prepare your body for rest
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Improve sleep quality by supporting melatonin production
Best for: Those recovering from physical activity, dealing with stress, or struggling with sleep issues.
Consistency Matters More Than Timing
While both morning and evening use offer unique benefits, the most important factor is consistency. Daily use—even just 10–20 minutes per session—can deliver visible and long-term results over time.
Tips for Best Results
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Use red light therapy on bare skin, close to the light source
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Aim for 10–20 minutes per treatment area
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Stick to a routine: same time each day helps your body adapt
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Combine with proper hydration, nutrition, and rest for full-body benefits
Conclusion
So, when is the best time of day to do red light therapy?
It depends on your personal goals.
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Choose morning sessions to energize your day and support mental clarity.
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Opt for evening sessions to relax, recover, and sleep better.
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Or mix both for a balanced approach.
No matter the time, consistency is key to maximizing the benefits of red light therapy.