Let’s be honest: it’s 2025, and we’re all a little obsessed with optimizing ourselves. From matcha shipped to our homes, to meal preparation subscriptions, to ice plunges and telehealth therapy, glowing up is basically our new religion. Enter: red light therapy.

If wellness is our current obsession, it’s one ritual that’s science-backed and shouldn’t be skipped. You’ve probably spotted influencers wrapped in futuristic-looking masks or panels on Instagram, looking slightly sci-fi and kind of like sleep paralysis demons. So what’s the deal with at-home red light therapy?

Red Light Therapy: What Is It Exactly?

At its simplest, red light therapy (also known as photobiomodulation or low-level laser therapy) is exposing your skin and body to low-wavelength red or near-infrared light. These wavelengths penetrate deep beneath the skin’s surface, reaching your mitochondria (the energy powerhouses in your cells; anyone else remember high school biology?) Here, it gives them a natural boost.

And what happens when your mitochondria get happy? Your skin regenerates faster, muscles recover quicker, inflammation decreases, and overall, your body just feels better. Imagine it as a gentle energy booster at a cellular level—no caffeine required.

There are various types of devices that can give you the benefits you’re looking for from the comfort of your home (more on that in a moment), but the most common ways to lap up the light are facial masks, facial wands, red light lamps (that you would sit under), or large panels (for your entire body).

The (Mostly) Science-Backed Benefits of At-Home Red Light Therapy

Red Light Therapy seems almost too good to be true. Here’s a roundup of scientific research on the following benefits, from one skeptic to the next.

1. Enhanced Skin Health: Confirmed

Let’s be real. We’re vain. We want a magical lamp that can erase all our aging signs in the shortest possible time frame. Multiple studies have demonstrated that red light therapy is effective in enhancing the overall texture of the skin, including the reduction of fine lines and wrinkles. A 2023 study, in particular, showed shocking results after participants used a red light face mask for just two sessions per week for 3 months. The researchers confirmed significant improvements in skin complexion and collagen density after consistent use, which remained apparent one month after the mask was discontinued. Researchers do, however, recognize that red light therapy isn’t a “one-and-done” treatment; rather, it’s a continual process that must be maintained for the best results.

2. Increased (and faster) hair growth: Confirmed

There have been many studies that have shown red light therapy, when applied directly to the scalp, to be equally as effective as the generic of Rogaine. While many social media users report hair regrowth after using at-home masks on their heads, it’s advisable to consult your doctor first.

3. Faster Muscle Recovery: TBD

If you’re an athlete or gym rat, red light therapy may help accelerate muscle recovery. With that being said, only a few long-term studies have examined whether red light therapy can enhance strength and muscle gains when it’s combined with regular resistance training. Of these studies, there’s just not enough research to prove that it can help you rebuild faster.

4. Reduced Inflammation and Pain: Confirmed

Red light therapy has powerful anti-inflammatory properties if administered at the proper doses. This could prove beneficial for reducing joint pain and inflammation. According to one study, “While the exact cellular signaling pathways responsible for this anti-inflammatory action are not yet completely understood, it is becoming clear that both local and systemic mechanisms are operating.”

This could be significant for at-home remedies for both acute and chronic conditions caused by inflammation.

5. Improved Sleep and Mood: TBD

This is another potential improvement that currently lacks scientific backing. While an article from Healthline hypothesizes that red light could increase melatonin, the naturally occurring hormone that helps lull you to sleep, a 2023 study from Frontiers in Psychology actually found that red light stimulated alertness and anxiety in its study participants. These conflicting hypotheses only tell us one thing: it’s time for more research into the benefits of improved sleep and mood with red light therapy.

Choosing An At-Home Red Light Therapy Device

Not all red light therapy devices are created equal, so here’s what you need to keep an eye on:

• Wavelength Range: Opt for devices offering wavelengths between 630 nm and 850 nm. These penetrate effectively to deliver results.
• Power Output: Aim for devices with power densities of at least 20-100mW/cm² for optimal benefits.
• Treatment Area: Select your device based on your specific needs, whether it’s face-focused masks or full-body panels.
• Safety & Certification: Ensure your device has FDA clearance or certification for safe, effective use at home.

Top At-Home Red Light Therapy Products Worth the Investment

Ready to glow? Here are some tried-and-tested fan favorites. Please note that I may receive a small commission from the following links if you choose to make a purchase.

1. Dr. Dennis Gross Skincare DRx SpectraLite FaceWare Pro
   • Ideal for skincare junkies
   • FDA-cleared, clinically proven
   • Easy-to-use LED mask
2. Kaoudt 2025 Medical-Grade Red Light Therapy Mat
   • Powerful full-body exposure, with sleeping bag-like functionality
   • Adjustable therapy modes & power levels
   • Easy to clean, made of medical-grade material
3. Solawave 4-in-1 Facial Wand
   • Compact, travel-friendly
   • Combines red light, microcurrent, and facial massage
   • Great for targeted facial treatments
   • Cheaper than other options, but works really well
4. CurrentBody Skin LED Light Therapy Mask
   • Celebrity favorite for glowing skin
   • Clinically proven to reduce fine lines
   • Comfortable, lightweight, and easy to use

Final Word: Is At-Home Red Light Therapy Worth It?

Absolutely. If you’re consistent, red light therapy can genuinely deliver brighter, healthier skin, reduced inflammation, and hair regrowth. It’s a low-effort, non-invasive approach that so far, doesn’t seem to have many red flags.

So go ahead—invest in your glow, and let your mitochondria thrive. You (and your skin) deserve it.