How does red light therapy compare with infrared saunas, sunlight and other light treatments?

Red light therapy often gets lumped in with infrared saunas, sunbaking, blue light masks, heat packs and clinic lasers. They can sound similar, but they work in different ways. This page compares how each one works. It doesn’t rank them or say which gives better results.

Before you read on: research findings come from specific devices, settings and groups of people. They may not apply to any particular device or person.

This is general information, not medical advice. For questions about your skin, your body or a specific device, please talk with your GP, a dermatologist or a physio.

What’s the difference between red light, near-infrared and an infrared sauna?

Red and near-infrared (NIR) light devices shine specific wavelengths of light onto the skin, usually from LEDs. A 2026 consumer product guide described the most common ranges as red light at about 630–660 nm and NIR at about 830–850 nm. It described red light as absorbed mostly in the upper layers of the skin, and NIR as reaching deeper tissue.[1]

The idea is that the light itself, not warmth, is what matters. De Freitas and Hamblin described a leading hypothesis that red and NIR light are absorbed by an enzyme in mitochondria, the energy-producing parts of cells.[2] Quirk and Whelan questioned how well this has been shown, so it’s best seen as a theory that researchers still debate.[3] See how red light works.

An infrared sauna uses heaters that give off mostly far-infrared energy to warm your body and make you sweat.[4] It isn’t designed to deliver a set dose of specific wavelengths to one area.

So the red light therapy vs infrared sauna question is really light at set wavelengths compared with whole-body warmth. We make no claims for either. Australian Government advice is to avoid saunas during pregnancy.[5] If you have a heart condition or any concerns about heat, check with your GP first.[4]

Is red light therapy the same as sitting in the sun?

No. Sunlight contains a very wide mix of wavelengths, including ultraviolet (UV) radiation, visible light and infrared. UV is the part linked to sunburn and skin damage.[6]

Red (about 630–660 nm) and NIR (about 830–850 nm) light fall outside the UV range, which ends at about 400 nm.[1][7] Check the published wavelength range in the device’s specifications. See how to choose a device.

On red light therapy vs sunlight, the key point is that a red light device isn’t a substitute for sunlight, and sunlight isn’t a substitute for a red light device. When you’re outdoors, follow Australian sun protection advice, such as the SunSmart guidance from Cancer Council,[8] whatever else you use.

How is red light different from blue light devices?

Red light vs blue light comes down to wavelength. Blue light has shorter wavelengths, roughly 400–500 nm, and doesn’t travel as far into skin as red light.[7] Red light sits at about 630–660 nm.[1]

Some devices combine several colours, so check which wavelengths a device includes and what each setting does. This page doesn’t cover what blue light is used for. If you’re considering a blue light device for a skin concern, ask a dermatologist. See mask vs panel and red light therapy for skin.

How is it different from a heat pack or heat lamp?

Heat packs warm the skin directly through contact.[9] Heat lamps give off infrared mainly to produce warmth.[4] With these, the warmth itself is the point.

Red light devices are designed around light at specific wavelengths. Some devices do feel warm, but warmth isn’t the main idea. The product guide listed discomfort from heat and temporary skin redness among reported side effects of light devices.[1] It also noted that in the United States, infrared heating lamps are classed under a different regulatory product category from light-based skin devices.[1]

So the red light therapy vs heating pad question (in Australia, usually a heat pack) is really light compared with warmth. Comfort and burn caution apply to both:

• Follow the time limits in the instructions.[9]
• Don’t use a heat pack in bed.[9]
• Take extra care with young children, older people, and anyone with diabetes or reduced feeling in their skin.[9]
• Stop if anything feels too hot, stings or burns.
• Use eye protection as the device maker recommends. See is red light therapy safe?

For sore muscles after exercise, see red light therapy and workout recovery. For ongoing pain or an injury, please see a physio or doctor.

How does it relate to in-clinic laser procedures?

“Laser” covers a wide range, from low-power devices to Class 4 cosmetic lasers, which in Queensland may only be used by licensed operators.[10][11]

On red light therapy vs laser therapy, many home devices use LEDs rather than lasers, although some home devices do use low-power lasers.[12] For what the research says about LEDs compared with low-level lasers, see red light therapy myths vs facts. If you’re interested in clinic laser options, ask a dermatologist what they involve, whether they suit your skin, and what the risks and costs are.

How can you choose what suits you?

Since these options work in different ways, start with what you’re hoping for rather than the device:

• Your goals. Are you interested in warmth and relaxation, skin appearance, or something else? Be wary of any product that claims to do everything.
• Your budget. Consider the upfront cost, how often you’d realistically use it, and how long the maker says it lasts.
• Specs. For light devices, look for published wavelengths and irradiance at a stated distance. See how to choose a device.
• ARTG checks. If a device is promoted for a therapeutic purpose, check its ARTG entry. See our guide to TGA and ARTG.
• Professional advice. For skin concerns, talk to a dermatologist or GP. For muscle or joint concerns, talk to a physio or doctor.

FAQ

Is red light therapy the same as an infrared sauna? No. Red light devices shine specific wavelengths onto the skin. An infrared sauna is designed mainly to warm the body.[4]

Does a red light device give off UV? Red (about 630–660 nm) and NIR (about 830–850 nm) light fall outside the UV range, which ends at about 400 nm.[1][7] Check the published wavelength range in the device’s specifications.

What’s the difference between red light and blue light? Wavelength. Blue light is roughly 400–500 nm, and red light is about 630–660 nm.[1][7]

Is red light therapy just a heat lamp? No. A heat lamp is mainly about warmth, while red light devices are designed around specific wavelengths. Some devices do feel warm.[1]

Is red light therapy the same as laser therapy? Not exactly. Many home devices use LEDs rather than lasers, although some home devices do use low-power lasers.[12] See red light therapy myths vs facts.

For personal advice, please talk with your GP, a dermatologist or a physio before starting any new device or routine.

Related reading on our blog

• Red light therapy vs infrared sauna: what’s the difference?
• Red light vs blue light therapy: what’s the difference?
• 660nm and 850nm red light therapy: what buyers should know

Sources

1. Spongberg CV, Stack ER, Aprigliano C, Grinis D, Sawicki S, Elway M. What to look for in red light therapy: a product guide backed by science. Cureus. 2026;18(3):e105378. https://doi.org/10.7759/cureus.105378 (open access: https://pmc.ncbi.nlm.nih.gov/articles/PMC13085462/)
2. de Freitas LF, Hamblin MR. Proposed mechanisms of photobiomodulation or low-level light therapy. IEEE Journal of Selected Topics in Quantum Electronics. 2016;22(3). https://doi.org/10.1109/JSTQE.2016.2561201
3. Quirk BJ, Whelan HT. What lies at the heart of photobiomodulation: light, cytochrome c oxidase, and nitric oxide. Review of the evidence. Photobiomodulation, Photomedicine, and Laser Surgery. 2020. https://doi.org/10.1089/photob.2020.4905
4. International Commission on Non-Ionizing Radiation Protection (ICNIRP). ICNIRP statement on far infrared radiation exposure. Health Physics. 2006;91(6):630–645. https://www.icnirp.org/cms/upload/publications/ICNIRPinfrared.pdf
5. Pregnancy, Birth and Baby (Australian Government). Things to avoid during pregnancy. https://www.pregnancybirthbaby.org.au/pregnancy/nutrition-and-lifestyle/things-to-avoid-during-pregnancy
6. Cancer Council NSW. What is UV radiation? https://www.cancercouncil.com.au/cancer-prevention/sun-protection/understanding-uv-radiation/what-is-uv-radiation/
7. Sadowska M, Narbutt J, Lesiak A. Blue light in dermatology. Life (Basel). 2021;11(7):670. https://doi.org/10.3390/life11070670 (open access: https://pmc.ncbi.nlm.nih.gov/articles/PMC8307003/; cited for wavelength ranges and skin depth only)
8. SunSmart (Cancer Council Victoria). UV radiation. https://www.sunsmart.com.au/uv-radiation
9. NSW Government. Heat pack and hot water bottle safety. https://www.nsw.gov.au/legal-and-justice/consumer-rights-and-protection/safety/other-consumer-products/heat-pack-and-hot-water-bottle-safety
10. Queensland Health. Laser licensing. https://www.health.qld.gov.au/public-health/industry-environment/personal-appearance/laser-licensing
11. Queensland Government. Understand the risks of light-based cosmetic services. https://www.qld.gov.au/health/conditions/all/prevention/beauty-therapy/light-based-cosmetic-services/risks
12. Heiskanen V, Hamblin MR. Photobiomodulation: lasers vs. light emitting diodes? Photochemical & Photobiological Sciences. 2018;17(8):1003–1017. https://doi.org/10.1039/c8pp90049c (open access: https://pmc.ncbi.nlm.nih.gov/articles/PMC6091542/)