Infrared Routines That Actually Work
How to build a calming, skin-loving light therapy habit at home
Facial infrared therapy isn’t just something celebrities or wellness junkies use. It’s one of the easiest, most relaxing ways to support your skin, calm your mind, and give your face that "just got back from vacation" glow.
You don’t need a spa membership. You don’t need a complicated setup. You just need a few minutes and a light therapy device.
Whether you're using red light, near-infrared, or a combination mask, the secret is in the routine. Like washing your face or stretching in the morning, infrared therapy works best when it becomes a habit.
Here’s how to make that happen, with easy-to-follow routines you can use based on your mood, skin goals, and schedule.
Why Routine Matters with Infrared Therapy
Light therapy is gentle, but it’s also cumulative. You won’t see dramatic results after just one session, and that’s totally normal.
Think of it like watering a plant. One big splash won’t do much. But a little, regularly? That’s when you notice the bloom.
When done consistently, infrared therapy can help:
- Calm redness and inflammation
- Support collagen production
- Soothe tension and stress
- Balance the nervous system
- Improve skin tone and clarity
- Speed up recovery from breakouts or irritation
And the best part? These routines are short, flexible, and easy to stack into your life, whether you have 3 minutes or 10.
Let’s break down some go-to infrared routines you can try starting tonight.
Evening Wind Down (10 Minutes)
Perfect for skin recovery, calming redness, and prepping for deeper sleep
This is the ideal end-of-day ritual. The lights are dim. Your skincare is on. You’re off your phone (or trying to be), and your body is ready to slow down.
Here’s what to do:
• Wash your face
Use a gentle cleanser to remove any dirt, sunscreen, or makeup from the day.
• Apply a hydrating serum
This gives your skin a moisture boost while the light does its thing. Look for ingredients like hyaluronic acid, peptides, or aloe.
• Sit in front of your red light panel or mask
Let it shine directly on your face for 8 to 10 minutes. You don’t need to do anything fancy. Just relax, breathe, and enjoy the warmth.
• Breathe deeply
If you're up for it, pair the session with some intentional breathing. Try inhaling for 4 counts, holding for 4, and exhaling for 6. It helps your body switch into rest-and-repair mode.
Bonus tip: Turn it into a ritual. Same time, same place, every night. Your skin (and sleep) will thank you.
Glow-Up Boost (5 Minutes)
Great before makeup, photos, or anytime your face looks like it needs a pep talk
If your skin feels dull, tired, or just not giving what it needs to give, this is your go-to. This routine is short, sweet, and super effective when you’re in a rush but still want results.
Here’s how:
• Use it in the morning
Right after cleansing, grab your red light device and get cozy for a few minutes.
• Focus on key areas
Hold the light over your cheeks, forehead, and under your eyes. These are the zones that tend to hold puffiness or dullness.
• Follow with your normal routine
Apply your moisturizer, eye cream, and don’t skip sunscreen. Red light may make your skin more photosensitive, so SPF is non-negotiable.
• Ideal for:
- Getting ready for an event
- Helping makeup go on smoother
- Waking up your skin without caffeine
Targeted Recovery (3–5 Minutes)
Use this when your skin’s acting up or needs a little extra TLC
We all have those days when something feels off. A breakout’s brewing. You got too much sun. Or your face is just feeling sensitive and irritated. That’s when this quick, focused routine comes in.
Try this:
• Use a smaller wand or spot device
This lets you get precise, which is great for areas that need a little more attention.
• Focus on the problem zone
Hover over breakouts, dry patches, irritation, or even areas with tightness (like the jawline after a stressful day).
• Keep it short
3 to 5 minutes is plenty. Do it daily or every other day until things calm down.
• Ideal for:
- Blemishes
- Post-facial or post-peel recovery
- Skin that feels reactive or tender
Add-On Options to Level Up Your Routine
Once you’ve built a basic habit, you can start combining infrared therapy with other wellness practices. These aren’t must-dos, but they definitely enhance the experience and the results.
• Use after cold therapy
The contrast between cold and infrared is powerful. Do a quick face dunk or use an ice roller, then follow with infrared for increased circulation and reduced inflammation.
• Pair with guided breathing or meditation
Infrared naturally encourages relaxation. Add in some calming music, a breathing app, or a short meditation and you’ve got yourself a full-blown reset.
• Combine with skincare masks
Some people layer a thin hydrating mask before the light. Others follow up with one afterward. Both are great. Just make sure the mask is infrared-safe and non-reflective.
• Use during journaling, reading, or podcasts
This is a great time to multitask. Let the light do its job while you wind down in your own way.
How to Stay Consistent Without Overthinking It
Don’t worry about being perfect. A few times a week is better than none. If you miss a day, just pick it back up.
Here are a few simple tricks to make it stick:
- Keep your device visible. If it’s out of sight, it’ll get forgotten.
- Stack it with a habit you already have. Like brushing your teeth or watching your evening show.
- Track it for a week or two. Sometimes seeing it on paper (or a habit app) makes it easier to keep going.
Final Thoughts
Infrared routines don’t need to be complicated or time-consuming. Just a few minutes a few times a week can make a visible difference in how your skin looks and how your body feels.
Start with one routine. Try the evening wind down or the morning glow-up. Then adjust based on how your skin responds. You’re not chasing perfection here, just a calmer, clearer, more radiant version of you.
And remember, the glow isn’t just from the light. It’s from taking time to care for yourself.