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 mistakes.
These aren’t small tweaks. They’re the difference between wasting time and actually getting results. Let’s fix them.
Mistake #1: Wearing Clothes (The Barrier)
This is the most common one, and it kills me every time.
Clothing can block a significant portion of red and near-infrared light, especially thicker fabrics. Even a thin t-shirt. Even athletic fabric. The photons simply don’t penetrate cotton, polyester, or spandex in meaningful amounts, as light penetration depends heavily on optical barriers.
I tested this with my spectrometer. In my own measurements, a white cotton shirt reduced measured irradiance by over 90%. You’re basically shining the light at a barrier and hoping for magic.
The Fix: Light must touch bare skin. If you’re treating your shoulder, take your shirt off.
Mistake #2: The Wrong Distance
Too far away? You get almost no energy delivered to tissue. Too close? You build up heat and reduce your coverage area.
The 6-12 inch range is where most panels deliver their rated power. Check your manual, or better yet, see our Simple Dosing Guide for exact numbers based on your goal.
Mistake #3: Thinking “More is Better”
I did this myself when I first started. Figured if 10 minutes was good, 60 minutes must be six times better, right?
Wrong.
Red light therapy follows a biphasic response. After you hit your therapeutic dose, additional exposure doesn’t help. In fact, it can temporarily suppress the benefits. It’s similar to overloading a signal — beyond a certain point, the response weakens instead of improving.
Mistake #4: Inconsistency
For many people, 5 minutes daily beats 30 minutes once a week.
Your cells respond to regular signaling. Consistent use creates a cumulative anti-inflammatory effect that single sessions cannot achieve. Think of it like brushing your teeth or going to the gym.
Mistake #5: Ignoring Eye Safety
Red and near-infrared light do not carry the same risks as UV light, but eye comfort and safety should still be considered. But that doesn’t mean you should stare directly into a high-powered panel at close range. The brightness can cause temporary eye strain.
The Fix: Close your eyes, look away, or use the goggles provided with your kit during facial sessions.
Mistake #6: Timing (Morning vs Night)
Did you know light affects your sleep? Using bright light in the morning can help anchor your circadian rhythm, boosting daytime alertness. However, blasting yourself with bright light right before bed might keep some sensitive users awake.
Mistake #7: Expecting Overnight Miracles (Especially for Scars)
Red light therapy works at the cellular level. That means changes happen slowly. For skin issues, you might see subtle improvements in 2-4 weeks. For deeper tissue healing, it can take 6-12 weeks.
If you are treating scars, please read my deep dive on Red Light Therapy for Scars & Stretch Marks to understand the realistic timeline.
Understanding Red Light Therapy in Practice
Red light therapy is often discussed in theory, but its real-world application depends on measurable parameters like wavelength and exposure. I tested multiple RLT setups using a professional spectrometer to better understand how the therapy works in practice.
Open Red Light HubSummary Checklist
Before your next session, run through this:
- [ ] Bare skin exposed (no clothes).
- [ ] Standing 6-12 inches away.
- [ ] 10-15 minute sessions.
- [ ] Doing it daily (or at least 4-5x per week).
- [ ] Eyes closed during facial sessions.
Fix these mistakes, and you’ll actually start seeing what red light therapy can do.