Fred Guerra TL;DR: In a hurry? A commonly used starting range for many goals is 10–20 minutes at a distance of 6–12 inches. However, optimal results depend on your specific device. See the table below for commonly referenced ranges. If you just bought a red light therapy panel and you’re staring at it wondering “how long do … Read more
Bought a device but seeing no changes? It might not be the lamp, but how you use it. I’ve spoken with many people who tried red light therapy consistently for weeks, didn’t see results, and assumed it “doesn’t work”. Nine times out of ten, when I ask how they’re using it, I find the same … Read more
Disclaimer: This article is an educational review of current research and is not medical advice. Always consult a healthcare provider for treatment decisions. Results vary significantly between individuals. The Short Answer Research shows potential, but it’s not magic and it’s not Photoshop. Red light therapy (RLT) may help with scar appearance—particularly fresh scars—by supporting collagen … Read more
I spent 7 months testing 23 different sleep interventions and tracking 200+ nights of data. My deep sleep was stuck at 38-42 minutes per night, I woke up 3-4 times every night, and it took me 45+ minutes to fall asleep. Here’s what actually worked: improving sleep quality without medication requires addressing three biological systems—circadian … Read more
Waking up between 3-4 AM is one of the most common sleep complaints, and it’s rarely random. This specific timeframe corresponds to critical transitions in your sleep architecture and circadian rhythm. Around 3-4 AM, your body reaches its lowest core temperature, experiences a natural dip in melatonin, and transitions from deep sleep to lighter REM-dominant … Read more
If you lie in bed exhausted but unable to fall asleep, your sympathetic nervous system is likely still activated when it should be shutting down. This physiological hyperarousal — characterized by elevated cortisol, increased heart rate, racing thoughts, and muscle tension — prevents the transition into sleep even when you’re physically tired. Stress activates your … Read more
Sleep is not a single uniform state but a complex, cyclical process involving distinct stages, each serving different biological functions. Your brain progresses through approximately 4-6 sleep cycles per night, with each cycle lasting 90-120 minutes and containing alternating periods of non-REM (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep includes three stages: … Read more
Your circadian rhythm is a 24-hour biological clock controlled by the suprachiasmatic nucleus (SCN) in your hypothalamus. This master clock coordinates sleep-wake cycles, hormone release, body temperature, metabolism, and virtually every physiological process in your body through predictable daily patterns. Light exposure is the primary zeitgeber (time cue) that synchronizes your circadian rhythm to the … Read more
Sleep optimization is the practice of systematically improving both the quantity and quality of your sleep using evidence-based techniques. Unlike simply “getting more sleep,” optimization focuses on maximizing the restorative value of each hour you spend sleeping by addressing factors like sleep environment, circadian rhythm alignment, pre-sleep routines, and lifestyle habits that impact sleep architecture. … Read more
Red light therapy typically takes 4-12 weeks to produce noticeable results, depending on what you’re treating. Skin improvements usually appear around week 8-10, while pain relief may occur sooner at 2-4 weeks. Wound healing shows the fastest response, often within days to weeks. The timeline varies based on your treatment goal, consistency of use, proper … Read more