Can I do red light every day?

Yes — daily use is fine within sensible session durations. The biphasic curve concerns very high single doses, not session frequency. Members targeting specific protocols (hair, skin) often do 2-3 sessions per week; the wellness rhythm is 1-2 per week.

Should I be naked for maximum effect?

Direct skin exposure helps for skin and hair protocols. For systemic benefits (energy, sleep, recovery), comfortable clothing is fine — face, hands, forearms are enough surface area. Most members wear shorts and t-shirt; some bring a robe.

How long until I see results?

Acute (sleep, recovery, calm): sessions 1-3. Skin texture: 4 weeks. Hair regrowth: 12-16 weeks (per Lanzafame). Knee OA pain: 4-8 weeks. Don't expect immediate transformation for skin, hair, or pain.

Can I sleep through the session?

Yes, many members do. The photons reach your cells whether you're conscious or not. The bundled session is genuinely comfortable enough to nap through.

Should I take antioxidants before sessions?

Caution. High-dose antioxidants (large vitamin C, NAC) may blunt the ROS signalling that drives some PBM benefits. Eat well, supplement modestly. Don't take heavy antioxidant doses immediately before sessions.

Can I exercise on the same day?

Yes. Red light is compatible with same-day strength training (unlike cold immersion). Pre-training as a mitochondrial primer; post-training as recovery support. Both work.

What if I miss sessions during a protocol block?

Small gaps are fine — the cellular adaptation isn't fragile. Avoid extended breaks (2+ weeks) during the first 8 weeks of a structured 12-16-week protocol — momentum matters for skin and hair specifically.

Where do I see current pricing?

Current pricing is on /pricing. R1SE members get the best per-session rate. Block packages and credit packs bring per-session cost down significantly for structured protocol commitments.

Red Light Library · Protocols

How to dose red light.

Six protocols based on published trials — wellness, skin, hair regrowth, recovery, joint pain, sleep. With the frequencies, durations and total doses that actually deliver.

~ 12 min read · six protocols

← Back to the Red Light Library

Jump to a protocol

Wellness maintenance
Skin collagen & texture
Hair regrowth (androgenetic alopecia)
Athletic recovery & performance
Knee osteoarthritis & joint pain
Sleep support

Protocol 01

Wellness maintenance

Duration

30 min standalone session

Frequency

1–2× per week

Total dose

Ongoing

The default for members who want general cellular and nervous-system benefits without targeting a specific outcome.

The R1SE bundled session (red light + PEMF + binaural beats) delivered 1–2 times per week sustains the broader benefit envelope: sleep quality, baseline energy, parasympathetic recovery, and the cumulative cellular signal.

Best for: Members who want red light as part of a broader wellness routine without a specific clinical goal. The most sustainable practice and what most R1SE members settle into long-term.

Stack: Pair with HBOT, ice baths, sauna, or strength training as you prefer. Red light is the most flexible modality in the R1SE stack — very few timing constraints.

Based on: R1SE clinical experience; cumulative evidence across the Karu/Hamblin mechanistic literature.

Protocol 02

Skin collagen & texture

Duration

30 min standalone session

Frequency

2–3× per week

Total dose

30+ sessions over 12 weeks

Replicates the Wunsch 2014 protocol that produced 45% collagen density increase. Direct skin exposure to the light is essential.

The Wunsch trials used 30 sessions over 12 weeks. R1SE's bundled session delivers comparable doses across the body. Members targeting skin specifically should expose the target area — face uncovered, arms and legs out, abdomen exposed if comfortable.

Evaluate at 12 weeks: Skin texture, fine line depth, overall complexion. Patient-reported improvements typically appear earlier than objective measures.

Maintenance after the 12-week block: 1–2 sessions per week sustains the collagen gains. Members who stop completely will see gradual return to baseline over months.

Based on: Wunsch & Matuschka, Photomed Laser Surg 32(2): 93-100 (2014) — the foundational split-face RCT.

Protocol 03

Hair regrowth (androgenetic alopecia)

Duration

30 min standalone session, scalp-focused positioning

Frequency

2–3× per week

Total dose

32+ sessions over 16 weeks

Replicates the Lanzafame 2013 trial structure. Commit to the 16 weeks before evaluating.

The Lanzafame trial used 655nm at 4–6 J/cm² per session, every other day for 16 weeks, producing 35% increase in hair count. R1SE's bed delivers equivalent doses when positioned correctly — scalp close to the panels.

Stack with topical / oral treatments: Members combining red light with minoxidil or oral finasteride per their GP's guidance see better outcomes than either alone. Red light alone produces meaningful regrowth; combination is stronger.

Evaluation: Photographic comparison at weeks 0, 8, 16. Subjective change is hard to assess without controlled photography because hair growth is gradual and patterned.

Based on: Lanzafame et al., Lasers Surg Med 45(8): 487-495 (2013) — male pattern baldness. Jimenez 2014 — women.

Protocol 04

Athletic recovery & performance

Duration

30 min standalone session

Frequency

1–3× per week (training-dependent)

Total dose

Per training block

Reduces muscle damage markers and accelerates recovery. Compatible with same-day strength training (unlike cold immersion).

Pre-training application is better-evidenced than post-training for performance enhancement. Vanin 2018 meta-analysis (39 trials) showed PBM reduces fatigue, enhances performance, and reduces muscle damage. Acute trials show 30–40% reductions in CK and LDH 24–72h post-eccentric exercise.

Pre-training timing: 30 min red light session, 1–2 hours before training. Mitochondrial primer.

Post-training timing: Within 24 hours of demanding training. Recovery support.

Important: Red light doesn't blunt strength training adaptations the way cold immersion does. Members targeting hypertrophy can use red light freely.

Based on: Vanin et al., Lasers Med Sci 33: 181-214 (2018) — meta-analysis. Ferraresi reviews 2012/2015.

Protocol 05

Knee osteoarthritis & joint pain

Duration

30 min standalone session

Frequency

2–3× per week

Total dose

12+ sessions to reach optimal pain relief

Replicates the doses from the Stausholm 2019 meta-analysis — 60 J/cm² over the joint, producing ~70% pain reduction.

Position the affected joint close to the panels for direct exposure. Near-infrared (810–850nm) penetration matters — the wavelength reaches the joint capsule and synovial tissue.

Timing of pain relief: Typically noticed by weeks 4–8. Some members notice acute pain reduction immediately post-session, particularly with knee OA.

Adjunct to clinical care: Red light is a complement to physiotherapy, weight management, and clinical pain management — not a replacement. Discuss with your physiotherapist or GP if pain is severe or worsening.

Based on: Stausholm et al., BMJ Open 9(10): e031142 (2019) — meta-analysis of 22 knee OA trials.

Protocol 06

Sleep support

Duration

30 min standalone or 75-min Wellness Experience

Frequency

1–3× per week, evening preferred

Total dose

Ongoing

Red light's circadian-neutral property plus the bundled session's parasympathetic effect supports sleep onset and quality.

Evening sessions integrate into pre-sleep routines particularly well. Members frequently report deeper, longer sleep on red-light evenings. The Zhao 2012 trial in elite athletes showed 14 days of evening red light improved PSQI scores and serum melatonin.

Timing: 1–3 hours before bed is ideal. The session itself doesn't disrupt circadian rhythms (red light has minimal melanopic content). The parasympathetic recovery during and after the session supports sleep onset.

Stack with other sleep practices: Cool dark bedroom, no screens 30 min pre-sleep, consistent bedtime. Red light is a useful component, not a fix-all.

Based on: Zhao et al., J Athl Train 47(6): 673-678 (2012). Brainard et al., J Neurosci 21(16): 6405-6412 (2001) — circadian wavelength data.

Universal guidelines

Principles that apply to every protocol.

The biphasic curve — more is not better

Benefits rise with dose to ~4–60 J/cm² depending on application, then plateau or reverse. R1SE's bed runs within the productive range across standard sessions. Don't chase longer or more frequent sessions thinking it'll multiply effects.

Direct skin exposure matters for target effects

Red light can't penetrate thick clothing efficiently. For skin, hair, or pain-target-area benefits, expose the target area. For systemic effects (energy, sleep), partial body exposure is enough.

Consistency beats intensity

2 sessions per week for 12 weeks beats 4 sessions per week for 6 weeks. Cellular adaptation responds to sustained signal, not heroic dosing.

Stack thoughtfully with other R1SE services

Red light is the most flexible R1SE modality — few timing constraints. Pre-HBOT (ATP support), pre-training (mitochondrial primer), post-cold (parasympathetic landing) all work.

Common questions

Pick a protocol. Book the session.

Our team will help you build a protocol matched to your specific outcome.

Book Red Light & PEMF How the Session Works

How to dose red light.

Six protocols based on published trials — wellness, skin, hair regrowth, recovery, joint pain, sleep. With the frequencies, durations and total doses that actually deliver.

~ 12 min read · six protocols

← Back to the Red Light Library

Jump to a protocol

Wellness maintenance
Skin collagen & texture
Hair regrowth (androgenetic alopecia)
Athletic recovery & performance
Knee osteoarthritis & joint pain
Sleep support

Protocol 01

Wellness maintenance

Duration

30 min standalone session

Frequency

1–2× per week

Total dose

Ongoing

The default for members who want general cellular and nervous-system benefits without targeting a specific outcome.

Best for: Members who want red light as part of a broader wellness routine without a specific clinical goal. The most sustainable practice and what most R1SE members settle into long-term.

Stack: Pair with HBOT, ice baths, sauna, or strength training as you prefer. Red light is the most flexible modality in the R1SE stack — very few timing constraints.

Based on: R1SE clinical experience; cumulative evidence across the Karu/Hamblin mechanistic literature.

Protocol 02

Skin collagen & texture

Duration

30 min standalone session

Frequency

2–3× per week

Total dose

30+ sessions over 12 weeks

Replicates the Wunsch 2014 protocol that produced 45% collagen density increase. Direct skin exposure to the light is essential.

Evaluate at 12 weeks: Skin texture, fine line depth, overall complexion. Patient-reported improvements typically appear earlier than objective measures.

Maintenance after the 12-week block: 1–2 sessions per week sustains the collagen gains. Members who stop completely will see gradual return to baseline over months.

Based on: Wunsch & Matuschka, Photomed Laser Surg 32(2): 93-100 (2014) — the foundational split-face RCT.

Protocol 03

Hair regrowth (androgenetic alopecia)

Duration

30 min standalone session, scalp-focused positioning

Frequency

2–3× per week

Total dose

32+ sessions over 16 weeks

Replicates the Lanzafame 2013 trial structure. Commit to the 16 weeks before evaluating.

Evaluation: Photographic comparison at weeks 0, 8, 16. Subjective change is hard to assess without controlled photography because hair growth is gradual and patterned.

Based on: Lanzafame et al., Lasers Surg Med 45(8): 487-495 (2013) — male pattern baldness. Jimenez 2014 — women.

Protocol 04

Athletic recovery & performance

Duration

30 min standalone session

Frequency

1–3× per week (training-dependent)

Total dose

Per training block

Reduces muscle damage markers and accelerates recovery. Compatible with same-day strength training (unlike cold immersion).

Pre-training timing: 30 min red light session, 1–2 hours before training. Mitochondrial primer.

Post-training timing: Within 24 hours of demanding training. Recovery support.

Important: Red light doesn't blunt strength training adaptations the way cold immersion does. Members targeting hypertrophy can use red light freely.

Based on: Vanin et al., Lasers Med Sci 33: 181-214 (2018) — meta-analysis. Ferraresi reviews 2012/2015.

Protocol 05

Knee osteoarthritis & joint pain

Duration

30 min standalone session

Frequency

2–3× per week

Total dose

12+ sessions to reach optimal pain relief

Replicates the doses from the Stausholm 2019 meta-analysis — 60 J/cm² over the joint, producing ~70% pain reduction.

Position the affected joint close to the panels for direct exposure. Near-infrared (810–850nm) penetration matters — the wavelength reaches the joint capsule and synovial tissue.

Timing of pain relief: Typically noticed by weeks 4–8. Some members notice acute pain reduction immediately post-session, particularly with knee OA.

Based on: Stausholm et al., BMJ Open 9(10): e031142 (2019) — meta-analysis of 22 knee OA trials.

Protocol 06

Sleep support

Duration

30 min standalone or 75-min Wellness Experience

Frequency

1–3× per week, evening preferred

Total dose

Ongoing

Red light's circadian-neutral property plus the bundled session's parasympathetic effect supports sleep onset and quality.

Stack with other sleep practices: Cool dark bedroom, no screens 30 min pre-sleep, consistent bedtime. Red light is a useful component, not a fix-all.

Based on: Zhao et al., J Athl Train 47(6): 673-678 (2012). Brainard et al., J Neurosci 21(16): 6405-6412 (2001) — circadian wavelength data.

Universal guidelines

Principles that apply to every protocol.

The biphasic curve — more is not better

Direct skin exposure matters for target effects

Red light can't penetrate thick clothing efficiently. For skin, hair, or pain-target-area benefits, expose the target area. For systemic effects (energy, sleep), partial body exposure is enough.

Consistency beats intensity

2 sessions per week for 12 weeks beats 4 sessions per week for 6 weeks. Cellular adaptation responds to sustained signal, not heroic dosing.

Stack thoughtfully with other R1SE services

Red light is the most flexible R1SE modality — few timing constraints. Pre-HBOT (ATP support), pre-training (mitochondrial primer), post-cold (parasympathetic landing) all work.

Common questions

Pick a protocol. Book the session.

Our team will help you build a protocol matched to your specific outcome.

Book Red Light & PEMF How the Session Works

How to dose red light.

Wellness maintenance

Skin collagen & texture

Hair regrowth (androgenetic alopecia)

Athletic recovery & performance

Knee osteoarthritis & joint pain

Sleep support

Principles that apply to every protocol.

The biphasic curve — more is not better

Direct skin exposure matters for target effects

Consistency beats intensity

Stack thoughtfully with other R1SE services

Common questions

Pick a protocol. Book the session.

More from the R1SE Red Light Library

Red Light Knowledge Hub

The Science of Red Light

The Benefits of Red Light

Wavelengths Explained

Conditions Red Light Helps

Types of Red Light Therapy

How to dose red light.

Wellness maintenance

Skin collagen & texture

Hair regrowth (androgenetic alopecia)

Athletic recovery & performance

Knee osteoarthritis & joint pain

Sleep support

Principles that apply to every protocol.

The biphasic curve — more is not better

Direct skin exposure matters for target effects

Consistency beats intensity

Stack thoughtfully with other R1SE services

Common questions

Pick a protocol. Book the session.

More from the R1SE Red Light Library

Red Light Knowledge Hub

The Science of Red Light

The Benefits of Red Light

Wavelengths Explained

Conditions Red Light Helps

Types of Red Light Therapy