How to use red light therapy safely?

To use red light therapy safely, it's essential to consider the light's intensity and duration. Andrew Huberman advises against using red light sources that are too bright, as overly bright lights can damage the retinas. A safe red light source is one that isn't painful to look at. He strongly suggests consulting with an optometrist or ophthalmologist before starting any extensive red light therapy protocols, especially if they involve the eyes. Moreover, when using red light panels, it's generally recommended to maintain a comfortable distance — about 18 inches — and not to stare directly at the light, especially if it causes discomfort such as squinting or the urge to look away 1 2.

For correct wavelength and effective use, the red light should ideally be in the wavelength range of 670 nanometers (nm) to 790 nm, combining both red and near-infrared light for better penetration and effect. Also, for general evening use, it's beneficial to use dimmer red lighting to avoid disrupting melatonin production and to potentially lower cortisol levels 1 2.