How should I use my red light?

To effectively use red light therapy, Andrew Huberman recommends several strategies based on available research:

1. Timing and Frequency:

   • Use red light early in the day, ideally within the first three hours of waking, as this timing aligns with natural light exposure patterns and can help improve neuronal function 1.
   • For enhancing alertness at night without disrupting melatonin, dim red light can be beneficial. It's particularly useful for shift workers or activities that require late-night wakefulness, as it doesn't elevate cortisol levels, which could otherwise negatively impact mental health 2.

2. Exposure Guidelines:

   • Red light exposure should be at a safe distance, about 18 inches or more, depending on the intensity of the light source 3.
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       Red Light Therapy

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       Red Light Benefits

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       Red Light Therapy

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       Safe Light Exposure

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       Red Light Therapy

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   • Sessions should last from two to three minutes daily. More extended periods, such as two weeks or more, may be necessary for noticeable effects, especially in individuals over 40 4.

3. Light Properties:

   • Use panels or sources emitting at 670 nm for red light and 790 nm for near-infrared light, as these wavelengths are shown to be effective in enhancing cellular function and reversing age-related neuronal declines 4 5.
   • Ensure the light isn't too bright to prevent retinal damage. If the light feels uncomfortable to look at, it might be too intense and could pose a risk to your vision 4.

For those interested in constructing their own red light setup, simple DIY options are available, such as using filtered flashlights that emit specific wavelengths, although commercial panels designed for this purpose are generally recommended for consistent results 1. Always consult with a healthcare professional before starting new therapies, especially if you have pre-existing conditions that might be affected by light exposure.