Red Light Therapy Vs. Infrared Sauna: How To Choose

red light therapy skin issues Jan 07, 2025

You may already know that I’m a huge fan of both red light therapy and infrared sauna. Both of these tools have been skyrocketing in popularity, and I think they’ll continue to do so in 2025. Both of these treatments promise impressive benefits, but their mechanisms and applications are quite different.

Which is probably why I get asked all of the time “What is the difference between red light therapy, infrared, and near-infrared?” So I figured now was a great time to create a guide to understanding each of these modalities and how they can help you.

Whether you're looking to improve skin health, detoxify, or simply enhance your overall well-being, understanding these therapies will help you decide which is best for your needs — or if you might benefit from both.

In this article, you will learn:

Key differences between red light therapy and infrared saunas
Potential benefits and uses for each treatment method
Types of infrared light

Let’s dive in and explore what makes red light therapy and infrared light unique.

What is Red Light Therapy?

Red light therapy is a non-invasive treatment that uses low-wavelength red light to penetrate the skin and stimulate cellular activity. This therapy targets the mitochondria, the "powerhouses" of our cells, enhancing their energy production through a process called photobiomodulation. (1)

One of the primary mechanisms behind red light therapy is its ability to support adenosine triphosphate (ATP) production. ATP is the energy currency of the cell, and by boosting its availability, red light therapy promotes cell repair, regeneration, and overall function.

Common Applications Of Red Light Therapy

Skin health: Red light has a reputation for supporting skin. From wrinkles to elasticity, it gives aging skin a little pick-me-up like nothing else can. Studies suggest it could help support collagen, elastin, and hyaluronic acid in the skin. (2,3) In other words, it makes you feel younger and your skin look juicier. Sign me up.
Ease discomfort and muscle recovery: Red light is also thought to support healthy levels of inflammation. It’s great to use post-injury or after a workout.
Mood enhancement: When the winter is long and the days are short, there’s nothing like a boost of red light to help you feel like a human again.

Red light therapy sessions typically last 10–20 minutes, and the treatment can be done using home devices or professional-grade equipment in clinics. I’ll go into this in more detail later, but you can get a stand-alone red light to sit on your desk or at your feet. Or you can get a more targeted mask for your face, hair, or chest. I’m even told they have red light therapy at Planet Fitness these days.

Red Light Therapy + Diabetic Retinopathy

There are some interesting animal studies that have been done on rodents. (4,5)

In one in particular, researchers tested light therapy, or photobiomodulation on mice with diabetes to see if it could protect their eyes from damage caused by diabetic retinopathy (DR), a condition that can happen in people with diabetes and harm their vision.

So they took diabetic animals and shined red light evenly across their entire backs. They didn’t shine the light in their eyes but on their BACKS.

Scientists already knew that shining a specific red light (670 nm) on diabetic animals for a few minutes daily helped with some eye problems. But they weren’t sure if it could stop or slow down the early damage to the nerves and blood vessels in the eye.

Here’s what they found:

The light therapy, done daily for 8 months, helped protect the tiny blood vessels in the eyes from leaking and breaking down (a common problem in DR).
It also helped the diabetic mice see better.
The therapy seemed to help by affecting certain molecules and stem cells in the blood and eyes, though these changes might not be the main reason the therapy works.

Overall, the study showed that this light therapy could be a promising way to prevent or slow down early eye damage in diabetes. Scientists think it works in several different ways. (6)

Fascinating, right? Especially since the red light was shone on their backs, not on their eyes!

What Is An Infrared Sauna?

An infrared sauna is a type of heat therapy that uses infrared light to warm the body directly rather than heating the air around you. Unlike traditional saunas, which rely on high temperatures and steam, infrared saunas operate at lower temperatures, making the experience more comfortable while still delivering deep heat penetration.

Infrared light falls within the invisible spectrum of light and can be divided into three types: near-infrared, mid-infrared, and far-infrared. Most infrared saunas use far-infrared light, which penetrates the skin more deeply. Infrared saunas aim to warm you up, all the way down to your muscles and joints.

Common Benefits Of Infrared Saunas

There are so many benefits of sauna use. But here’s a quick rundown of some of the most important.

Detoxification: A sauna will make you sweat. This could help your body to excrete heavy metals and toxins.
Relaxation: A sauna session is comforting and relaxing. It helps to stimulate the parasympathetic nervous system, which reduces stress and promotes relaxation.
Improved Circulation: Sauna use supports blood flow and oxygen delivery to tissues throughout the body.
Cardiovascular Health: Saunas also mimic the benefits of light cardiovascular exercise by increasing heart rate and circulation.

Infrared sauna sessions typically last 20–45 minutes and result in a sweat that feels more intense but less stifling than traditional saunas.

Key Differences: Red Light Therapy vs. Infrared Sauna

While both red light therapy and infrared saunas harness light for therapeutic benefits, they are fundamentally different in their purposes, wavelengths, and user experiences.

Here’s how I’d personally describe the differences.

1. Purpose and Focus

Red Light Therapy: Primarily supports cellular function, with a focus on skin rejuvenation, wound healing, and tissue repair. It is ideal for localized treatment of specific areas.

Infrared Sauna: Supports whole-body benefits like detoxification, relaxation, and cardiovascular health through heat exposure and sweating.

2. Wavelengths Used

Red Light Therapy: Operates within the visible red light spectrum (630–700 nm) and near-infrared light (700–900 nm). These wavelengths are thought to penetrate the skin and tissues to stimulate cellular processes.

Infrared Sauna: Uses far-infrared wavelengths (3,000–10,000 nm), which generate heat to penetrate deeper into the body, targeting muscles and joints.

3. User Experience

Red Light Therapy: Typically involves sitting or lying under panels of red or near-infrared light. There’s no heat involved, and sessions are usually short, around 10–20 minutes. You can put a red light on your desk or at your feet while you work, it’s that non-invasive.

Infrared Sauna: Encloses the user in a heated space, promoting intense sweating. Sessions last longer, from 20–45 minutes, and create a more immersive, full-body experience.

4. Costs and Accessibility

Red Light Therapy: Can be done with home devices ranging from $350 to $1,000+ or through professional treatments, often priced per session. This makes them an accessible, affordable option for more people.

Infrared Sauna: Requires access to a sauna (home installations or spa facilities), with home units typically costing $4K+ and spa visits averaging $50–150 per session.

Both therapies offer significant benefits but serve different purposes, making the choice dependent on your individual wellness goals and preferences.

Infrared Light Vs. Near-Infrared Light

I know there’s a lot of confusion between the types of infrared.

To make things more confusing, infrared light is often used in both red light therapy and infrared saunas.

Infrared light is part of the electromagnetic spectrum and lies just beyond visible red light. It can be divided into three categories based on wavelength: near-infrared, mid-infrared, and far-infrared.

Each type has distinct properties and effects on the body.

Near-Infrared Light (NIR)

Wavelength Range: 700–1,400 nm

It’s thought that near-infrared light penetrates the skin and underlying tissues due to its shorter wavelength. It interacts with cells to support mitochondrial activity and ATP production.

Primary benefits:

Supports tissue rejuvenation
Supports healthy levels of inflammation
Helps ease discomfort
Supports circulation

Near-infrared light is found in many red light therapy devices. Red light devices are usually small and portable, so they’re ideal for more localized therapy, such as muscle soreness, or supporting skin rejuvenation.

Far-Infrared Light (FIR)

Wavelength Range: 3,000–10,000 nm

Far-infrared light is absorbed primarily by water molecules in the body, creating heat and inducing sweating. Its longer wavelength doesn’t penetrate as deeply as near-infrared but provides systemic benefits through thermal effects.

Primary benefits:

Supports detoxification through sweating
Relaxation and stress reduction
Supports circulation and cardiovascular health

Far-infrared light is widely used in infrared saunas for whole-body relaxation.

I did a fantastic podcast episode with Dr. Mike Belkowski all about red light therapy - check it out below.

Red Light Vs. Infrared Light: Which To Choose?

So now that we’ve talked about the ins and outs of red lights, infrared saunas, and near vs. far infrared light…which one do you use when?

Let’s take a look.

Red Light Therapy For Skin

I’ve tried out all of the red lights out there, and my favorite for my skin is a little handheld unit, like the Biolight Shine or the Lumebox. I’ve personally found that panels end up being more efficient than a mask.

I use both of these and love the way they make my skin feel. I’ve also seen some pretty cool red light therapy before and after photos, where people have used these small handheld devices for acne scars or rosacea and had great results.

These are so simple to use and give you a bit of mood lift as well, but you do need to be consistent to see results.

Be sure to use this link and code DRTYNA to get the best possible price on the Biolight Shine.

Shop for your LumeBox here and SAVE with code DRTYNA.

Red Light Therapy For Mood + Discomfort

For an overall pick-me-up, a portable or desktop red light is my preference. I have a few of these that I love. You can use these types of lights to give your workspace a glow-up or target a specific part of your body to ease discomfort.

Biolight has a few great options you can put on your desk, floor, or on a table to give you benefits while you work, or even watch TV.

They are a great company and create high-quality products that are low EMF and third-party tested.

Some of their units even combine red light with near-infrared light which means they give you the best of both worlds — red light AND gentle heat.

Be sure to use this link when shopping at Biolight for the biggest discount.

Portable Red Light Therapy

For versatility and affordability, you can’t beat the LumeBox red light. This small device is portable, comes with a really nice little travel case, and even has a stand you can pop it in to set on your desk for a hands-free experience.

Because of its easily manageable size, you can use this one for both your skin and mood at the same time! It’s great for localized areas too. If you just need some rejuvenation for a particular area of the body, it makes focusing on it easy.

Shop for your LumeBox here and SAVE with code DRTYNA.

Best Combo: Red Light + Infrared Therapy

When you need heat AND light, the SaunaSpace GLOW Infrared Therapy Light is the way to go.

This unit gives off warming infrared and red light. So it’s perfect for the winter months or all year long.

I use it for both my face and feet, depending on where I’m feeling the need for heat.

This is the PERFECT affordable option if an infrared sauna isn’t in the budget for you.

Get the best deal on SaunaSpace HERE with code DRTYNA.

The Ultimate Red Light And Infrared Experience

For the best infrared sauna with red light therapy, I always turn to my SaunaSpace FireLight Infrared Sauna.

This combines infrared AND red light AND a sauna all in one elegant, lightweight tent.

It’s an extremely efficient solution that lets you get in and out quickly, but you feel completely revitalized after a session. I love how lightweight and portable it is, too.

You can easily control the warmth level with the flip of a switch and honestly, it feels just like sitting outside in the sun (but is ideal for when you can’t get the real thing!)

Be sure to use this link and code DRTYNA to get the best deal on this beautiful unit.

Safety Considerations For Red Light Therapy

While red light therapy is generally considered safe and non-invasive, there are a few important safety considerations to keep in mind before beginning treatment:

1. Eye Protection

Red light and near-infrared light can be intense for your eyes, especially during prolonged exposure.

Always follow the manufacturer’s recommendations for eye protection. Some devices come with goggles designed to filter light and protect your vision.

2. Skin Sensitivity

Red light therapy is usually well-tolerated, but some individuals with sensitive skin or pre-existing skin conditions may experience mild irritation or redness.

Start with shorter sessions and gradually increase exposure time as your skin adjusts.

3. Heat Exposure

Although red light therapy doesn’t produce significant heat, prolonged use with higher-powered devices may cause mild warming. Monitor the skin for signs of discomfort or overheating.

4. Device Quality And Safety Standards

Ensure the device you use is from a reputable manufacturer and complies with safety certifications (e.g., FDA-cleared or CE-marked).

Avoid poorly made or uncertified devices, as they may emit unsafe levels of light or lack adequate power control.

5. Medical Conditions And Medications

Individuals with certain medical conditions, such as photosensitivity disorders, should consult a healthcare professional before use.

Some medications, like antibiotics or acne treatments, can increase light sensitivity, potentially leading to adverse reactions.

6. Avoid Overuse

While more might seem better, overusing red light therapy can lead to diminishing returns or temporary skin sensitivity. Stick to recommended session times and frequencies.

7. Pregnant or Nursing Individuals

Limited research exists on the use of red light therapy during pregnancy or while nursing. Consult a healthcare provider before beginning treatment.

Always consult your doctor if you’re unsure whether red light therapy is suitable for your specific needs.

Quick Recap: Which Light Therapy is Right for You?

Choosing between red light therapy and an infrared sauna depends on your specific health goals, lifestyle preferences, and available resources. Both therapies are effective but cater to different needs.

Red light therapy is ideal if:

Your focus is on skin health: It could help the appearance of wrinkles, scars, and acne.
You need localized relief or want to support muscle recovery after your workouts.
Time is a constraint: Sessions are short, typically 10–20 minutes.
You’re interested in a non-thermal, no-sweat option.

An infrared sauna is the better option if:

You want whole-body detox support: Promotes sweating to help support toxin elimination from the body.
Stress relief and relaxation are priorities: Infrared saunas create a calming, immersive experience.
You’re thinking about cardiovascular health: They mimic light cardiovascular exercise, which could improve circulation.
You enjoy longer wellness rituals: Sessions usually last 20–45 minutes and include deep sweating.

For those seeking the best of both worlds, combining therapies can maximize benefits. The SaunaSpace FireLight Infrared Sauna is incredible for this!

A Few Other Factors to Consider

Budget: Red light therapy devices are generally more affordable upfront, while infrared saunas may require a larger investment or spa visits.
Space: A red light therapy device is compact and portable, whereas an infrared sauna takes up more room and often requires installation.

Ultimately, the choice depends on your goals. For localized benefits, red light therapy shines. For whole-body rejuvenation, an infrared sauna delivers a deeply relaxing experience.

I hope this deep dive into the spectrum of red lights and infrared saunas has helped you figure out the best ways to use each and which one will work for you.

Now, go warm yourself up!

References

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

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