How-to
Red Light Therapy and Sauna: Before, During or After?
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Red light therapy has become the third piece of a lot of contrast therapy routines. Studios hang panels next to the sauna, and people at home are adding them to their own setups. That raises two questions we get often: can you use red light in a sauna, and where does it go in a sauna and cold plunge session?
The Quick Answer
| Question | Short answer |
|---|---|
| Can you use red light in a sauna? | Yes, if the device is built for heat and moisture. Most plug-in panels aren't. |
| Before, during or after? | The research doesn't settle it. Before or during the heat is the most common approach, and most studies applied light before exercise. |
| How long? | About 10 to 20 minutes, per the device maker's guidance. |
| Does it work? | Small studies show modest benefits for muscle recovery. The evidence is promising but not strong. |
What Is Red Light Therapy?
Red light therapy, also called photobiomodulation, shines low-level red and near-infrared light onto the skin. Most consumer devices use two wavelengths: red light around 630 to 660nm, which acts close to the surface, and near-infrared around 850nm, which reaches deeper. It doesn't heat you the way a sauna does. It's light, not heat.
That's also the difference from an infrared sauna. An infrared sauna uses infrared heaters to warm your body. A red light device delivers a specific dose of light to one area. Many studios offer both, often in the same room. If you're comparing sauna types, read infrared vs traditional sauna.
What Does the Research Say About Red Light and Recovery?
The honest answer: promising, but early.
- A 2021 meta-analysis in Sports Health pooled trials of low-level light in athletes. It found that light applied before exercise was linked to better leg strength in the days after, and the authors concluded the evidence supports improved muscular performance. They also rated it Level 3 evidence and said larger, better-designed trials are needed before strong recommendations.
- A 2023 systematic review in the Brazilian Journal of Sports Medicine looked at 15 randomized trials and found good results for muscle recovery after exercise. The studies used very different settings and doses, so they couldn't be combined into a single number. Most applied the light before exercise.
What that means for you: red light is a reasonable add-on if you enjoy it, not a must-have. We'd be skeptical of any brand promising dramatic results. There's very little research on combining red light with a sauna specifically, so anyone telling you the exact best order is guessing.
Can You Use Red Light Therapy in a Sauna?
Only with a device made for it. A sauna is hot and humid, and you'll be sweating. Most red light panels are plug-in electronics with no rating for heat or water, so check the manufacturer's instructions before you bring anything into the heat.
Some devices are designed for it. Lumaflex says its panels are IP67 rated and heat resistant, and its own sauna guide recommends using one in the first 15 minutes of your session, before sweat gets in the way of skin contact. It suggests an infrared sauna at around 120°F to 140°F. That's the brand's guidance, not an independent test, so follow the instructions that come with your device. Keep the sauna at the temperature it recommends, and don't use any device that isn't rated for heat.
Red Light Before or After Sauna and Cold Plunge?
There's no proven best order, but there are three sensible options:
- Before the session. Ten minutes of red light before you heat up. This matches how most studies applied it, before exercise.
- During the sauna. If your device is rated for heat, use it in the first part of the sauna round. You get it done without adding time to your routine.
- At the end. Some people finish with red light while they rewarm after the cold plunge. It's relaxing, but there's less research behind this timing.
Pick the one you'll stick with. Consistency matters more than the order.
A Simple Red Light Contrast Routine
| Step | Time | Notes |
|---|---|---|
| Red light | 10 min | Before the sauna, or during it with a heat-rated device |
| Sauna | 15 min | Get out sooner if you feel lightheaded |
| Cold plunge | 1 to 3 min | Breathe slowly through your nose |
| Rest | 5 to 10 min | Repeat sauna and cold for 2 to 3 rounds |
New to this? Start with the beginner's guide to contrast therapy and read sauna before or after cold plunge for the heat and cold part.
Meet the Founder: John Graham Harper of Lumaflex
John Graham Harper is the founder and CEO of Lumaflex. He competed as an athlete before he started the company, and in his founder's note and interviews he describes how years of sports injuries pushed him toward red light therapy. That led to the product he wanted and couldn't find: a flexible, cordless panel that wraps around a sore joint and is built to handle water and heat.
He also takes it beyond the product page. In Shenzhen, China, he has organized recovery events that put cold plunges and Lumaflex devices side by side, which is exactly the heat, cold and light combination this guide is about. At WCFN Boxing Night in Shekou, Shenzhen in December 2025, pro fighters took an ice bath challenge with Lumaflex on hand. Here is the clip John and Supercover posted:
That design is why Lumaflex fits a contrast routine better than most red light devices. Plug-in wall panels stay in the bedroom. A battery-powered wrap rated for water can come into the sauna or sit by the plunge. In this conversation he explains how he uses red light for recovery:
He makes the product, so weigh his view the way you would any founder's. The research section above is the independent part.
Where to Try Red Light, Sauna and Cold Plunge Together
The easiest way to find out if you like it is to try it at a studio first. These studios list red light alongside a sauna and cold plunge:
- SoulSpace in Cleveland, Ohio
- Evolve Social Wellness in San Antonio, Texas
- Tucson Cold Plunge in Tucson, Arizona
- Ease Wellness in Memphis, Tennessee
- Float Seattle in Seattle, Washington
- Optimyze in Tempe, Arizona
For anywhere else, search the studio directory and look for red light in the studio's amenities.
Red Light at Home: What to Buy
If you like it, red light is the easiest part of a contrast routine to do at home. You don't need a plunge or a sauna to use it.
- Start here: the Lumaflex Essential ($399) is a wearable wrap for a knee, shoulder or back.
- For more coverage: the Lumaflex Body Pro Kit ($689) is the larger, flexible panel Lumaflex says can go into the sauna with you.
Our links apply the Contrast Therapy Finder discount at checkout, or use the code ContrastTherapyFinder. Prices are from Lumaflex as of November 5, 2026. For heat and cold at home too, see what a full home contrast setup costs.
Who Should Be Careful?
Red light is low risk for most people, but talk to your doctor first if you're pregnant, have a light-sensitive skin condition, or take medication that makes you sensitive to light. Don't shine bright light directly into your eyes. The same goes for the sauna and cold plunge: check with a doctor if you have a heart condition or high blood pressure.
Frequently Asked Questions
Can you use red light therapy in a sauna?
Yes, but only with a device rated for heat and moisture. Lumaflex says its panels are IP67 rated and heat resistant and recommends using them in the first 15 minutes of an infrared sauna session. Most plug-in panels aren't built for that.
Should you do red light before or after the sauna?
There's no proven best order. Most studies applied red light before exercise, so before or during the sauna is a sensible default. Choose the timing you'll stick with.
How long should a red light session be?
About 10 to 20 minutes, depending on the device. Follow the maker's instructions.
Is red light therapy the same as an infrared sauna?
No. An infrared sauna heats your body. Red light therapy delivers specific wavelengths of light to the skin and doesn't make you sweat.
Does red light therapy help muscle recovery?
Small studies suggest modest benefits for strength and soreness after exercise, but the evidence is still limited and researchers say larger trials are needed.
Sources
Wes Francis
Founder of Contrast Therapy Finder, the directory of sauna, cold plunge and contrast therapy studios across the U.S. About CTF
