How to Use Your Red Light Therapy Mat

Watch It First — 45 Seconds Demo

Before diving into the written guide, watch this quick demonstration. It covers the full setup, proper positioning, and session flow in real time — exactly what a first session looks like.

 

 

 

Quick Start — Your First Session in 5 Steps

Never used a red light therapy mat before? Start here. These five steps get you from unboxing to your first complete session in under 5 minutes.

 

STEP 1  Choose Your Space

Find a flat, clean surface — a yoga mat, carpet, or hardwood floor all work well. You need enough room to lie down fully. Indoors only. Keep the mat away from water and heat sources.

 

STEP 2  Unroll & Plug In

Unroll the Loops mat flat. Connect the power cable and plug into a standard outlet. The mat will illuminate — a warm red glow confirms it is working. No warm-up time needed.

STEP 3  Put On Your Eyewear

Always wear the protective eyewear provided before lying down. Red and near-infrared light is safe for skin at therapeutic doses, but direct prolonged eye exposure should be avoided.

STEP 4  Lie Down & Relax

Lie directly on the mat, skin in contact with the surface where possible. Remove clothing over the target area — fabric reduces light penetration significantly. Relax. Breathe. Let the mat do its work.

STEP 5  Set Your Timer & Enjoy

Start with 15–20 minutes for your first session. You can use your phone timer. Most users listen to a podcast, meditate, or simply rest. The mat will not overheat. When the timer ends, you are done.

 

 

PHASE 1 — BEFORE YOUR SESSION

Preparation — 5 minutes to set yourself up for the best results

 

Clean Skin = Better Results

Red and near-infrared light is absorbed by your skin before reaching deeper tissue. Anything on the skin surface — thick creams, oils, sunscreen, or heavy makeup — can reduce light penetration by up to 30%. For best results:

•       Shower before your session if possible

•       Remove heavy moisturizers, oils, or sunscreen from areas you are targeting

•       Light serums and thin moisturizers are generally fine — they do not significantly block light

•       Clean, dry skin is the ideal starting condition

 

Timing Your Session for Maximum Benefit

Red light therapy works at any time of day, but timing can optimize specific outcomes:

Goal	Recommended Timing
Energy & mental clarity	Morning — before work or exercise
Athletic performance	15–30 min before training
Muscle recovery	Within 2 hours after training
Skin & anti-aging	Evening — after cleansing, before sleep
Sleep quality	Evening — replaces screen time, supports melatonin
General wellness	Any time — consistency matters more than timing

 

What to Wear

The Loops mat delivers light directly to whatever skin is in contact with or exposed to the surface. The more skin exposure, the more effective the session.

•       Ideal — no clothing over target areas (underwear only for full-body sessions)

•       Acceptable — light, loose cotton clothing (some light will penetrate thin fabrics)

•       Avoid — thick fabrics, compression wear, or multiple layers

•       Always — wear your protective eyewear regardless of clothing choice

 

Hydration

Drink a glass of water before your session. Photobiomodulation increases cellular activity and metabolic processes. Being well-hydrated supports these processes and helps your body flush the inflammatory byproducts that red light therapy helps mobilize — particularly relevant for post-workout recovery sessions.

📚 Source: General clinical guidance on photobiomodulation session preparation — multiple practitioner protocols

 

PHASE 2 — DURING YOUR SESSION

Protocol — how to position, how long, and what to expect

 

Session Length — The Evidence-Based Guide

More is not always better with red light therapy. The biphasic dose-response means there is an optimal range — too little has minimal effect, too much can become inhibitory. For a full-body mat at standard irradiance:

 

Session Length	Recommended For
10–15 minutes	Beginners — first 1–2 weeks. Let your body adapt.
15–20 minutes	Standard maintenance dose. Most users settle here.
20–30 minutes	Intensive recovery, chronic pain management, hair growth focus.
Over 30 minutes	Not recommended for whole-body sessions. No additional benefit.

 

 

Positioning — Target Areas Guide

The Loops mat covers your full body simultaneously — but how you position yourself affects which areas receive the most direct light exposure.

Position	Primary Target Areas
Lying on back (face up)	Chest, abdomen, front of legs, face (with eyewear)
Lying on front (face down)	Back, glutes, hamstrings, calves — ideal for back pain & recovery
Side lying	Hips, IT band, shoulder — useful for localized joint work
Seated on mat	Lower back, glutes — practical for office or desk workers

 

Skin Contact

For maximum light penetration, your skin should be in direct contact with or as close as possible to the mat surface. Near-infrared light (850nm) will penetrate through a thin layer of air, but visible red light (660nm) is more effectively absorbed with direct skin contact.

•       Lie flat — avoid arching your back away from the mat surface

•       For face treatment — position your face directly above the mat, eyewear on

•       For scalp / hair growth — sit with the crown of your head resting on the mat

•       For joints — position the joint directly against the mat surface

 

What to Do During Your Session

Red light therapy sessions are an opportunity for intentional rest. The cellular repair and energy production triggered by photobiomodulation are enhanced when your body is in a parasympathetic (rest-and-digest) state.

•       Meditate or practice box breathing

•       Listen to a podcast, audiobook, or music

•       Practice body scan relaxation

•       Simply rest — eyes closed, no phone

•       Light stretching is acceptable but reduces consistent skin contact

 

Frequency — How Often Should You Use It?

Frequency	Best For
Daily (7x/week)	Optimal results for all goals — the gold standard
5–6x/week	Excellent results. Realistic for most lifestyles.
3–4x/week	Maintenance and general wellness. Slower results.
1–2x/week	Minimal therapeutic benefit. Not recommended for active goals.

 

Consistency is the single most important factor in red light therapy. A 15-minute daily session will always outperform an occasional 45-minute session. The cellular effects of photobiomodulation are cumulative — they compound over weeks and months of regular use.

📚 Source: Hamblin MR, AIMS Biophysics, 2017 | Leal-Junior ECR et al., Lasers in Medical Science, 2015

 

PHASE 3 — AFTER YOUR SESSION

Recovery — maximize results and build lasting habits

 

Immediately After — The Recovery Window

The 30–60 minutes following your session represent a heightened state of cellular activity. Mitochondrial ATP production remains elevated, and your body is actively in repair and regeneration mode. Use this window strategically:

•       Drink water — supports cellular detoxification and metabolic clearance

•       Apply skincare — serums and active ingredients absorb more effectively post-session due to increased circulation

•       Avoid cold showers immediately after — cold can constrict blood vessels and reduce the vasodilation benefit

•       Light movement or stretching is ideal — enhanced blood flow amplifies nutrient delivery to muscles

•       For sleep sessions — go directly to bed. The parasympathetic state induced by the mat supports faster sleep onset

 

Skincare After Your Session

Post-session is the ideal time to apply your skincare routine. The increased microcirculation and temporarily enhanced skin permeability mean active ingredients penetrate more effectively.

•       Hyaluronic acid serums — enhanced absorption, deeper hydration

•       Vitamin C serums — apply after (not before) to avoid photosensitivity

•       Retinol / retinoids — apply after sessions in the evening

•       Collagen-supporting peptides — maximally effective in the post-session recovery window

 

Tracking Your Progress

Red light therapy results are cumulative and gradual. Most users do not notice changes day-to-day — but looking back over 4–8 weeks reveals clear improvements. We strongly recommend:

•       Take a weekly photo — same lighting, same angle, same time of day

•       Keep a simple log — session duration, how you felt before and after

•       Note sleep quality, energy levels, and recovery time from exercise

•       For hair growth — monthly scalp photos under consistent lighting

 

 

Timeline	What to Look For
Week 1–2	Improved sleep onset, energy on session days, subtle skin glow
Week 3–4	Reduced post-workout soreness, improved skin texture and tone
Week 5–8	Visible reduction in fine lines, decreased joint discomfort, stronger hair
Week 9–12	Significant compounding benefits — hair density, pain management, anti-aging
Month 4+	Sustained results with continued use. Benefits reverse slowly if use stops.

📚 Note: Individual results vary based on health status, consistency, and the specific conditions being targeted.

 

Safety — Read Before Using

Red light therapy has an excellent safety profile — but responsible use requires understanding both what it can do and its limitations. This section is not designed to alarm you. It is designed to protect you.

General Safety Guidelines

•       Always wear protective eyewear during sessions — never look directly at the light source

•       Do not use on broken, wounded, or actively infected skin

•       Do not cover the mat with blankets or clothing while in use — ensure adequate ventilation

•       Keep away from water — do not use in bathrooms or near pools

•       Do not use while sleeping without supervision

•       Store rolled or flat in a cool, dry location — do not fold sharply

•       Keep out of reach of children without adult supervision

•       Inspect the cable before each use — do not use if damaged

 

Who Should Consult a Healthcare Provider Before Use

The following groups should speak with a qualified healthcare professional before beginning red light therapy. This is a precautionary recommendation — not a prohibition. Many people in these categories use RLT safely under medical guidance.

Group	Reason for Caution
Pregnant women	Insufficient safety data during pregnancy. Precautionary recommendation.
Photosensitive medication users	Certain antibiotics, retinoids, antifungals, and NSAIDs increase light sensitivity. Check with your prescribing doctor.
Active cancer patients	Discuss with your oncologist. RLT is used supportively in some cancer care settings but requires medical oversight.
Epilepsy (photosensitive)	Flashing or pulsed light modes may trigger seizures in photosensitive individuals. Use steady-state mode only.
Thyroid conditions	Do not apply directly over the thyroid gland without medical guidance.
Recent surgery or open wounds	Avoid direct application to surgical sites until fully healed and cleared by your surgeon.
Children under 12	Safety data in young children is limited. Use only under direct adult supervision and medical guidance.

 

 

Recognizing Overuse — Signs to Watch For

While rare, overuse or misuse of red light therapy can cause temporary adverse effects. Stop use and consult a healthcare provider if you experience:

•       Persistent skin redness or warmth lasting more than 2 hours post-session

•       Unusual fatigue or headache following sessions

•       Eye discomfort or visual disturbances — stop immediately and seek medical advice

•       Skin irritation, blistering, or peeling — discontinue and consult a dermatologist

These effects are uncommon and typically result from sessions that are too long, too frequent, or from using photosensitizing products before sessions. Following the protocols in this guide significantly reduces this risk.

 

Caring for Your Loops Mat

Proper care extends the life of your mat and maintains its effectiveness. The mat surface should be treated gently — it contains light-emitting components that can be damaged by harsh cleaning.

Cleaning

•       Wipe down with a lightly damp, soft cloth after each session

•       Use a gentle, alcohol-free cleaner or diluted mild soap

•       Never submerge in water or use a soaking cloth

•       Do not use abrasive cleaners, bleach, or acetone-based products

•       Allow to dry completely before rolling for storage

Storage

•       Roll loosely — do not fold or crease the mat

•       Store in the provided carry bag or a cool, dry location

•       Avoid storing in direct sunlight or in cars during hot weather

•       Keep the cable coiled loosely — do not wrap tightly around the mat

•       Store flat or rolled — never stacked under heavy objects

 

Quick Questions

Question	Answer
Can I use it every day?	Yes — daily use is recommended for optimal results.
Can I use it on my face?	Yes — position your face above the mat with eyewear on.
Can I use it with clothes on?	Yes, but thin or no clothing gives better light penetration.
Can my pet be on the mat?	Keep pets off the mat during sessions — their eyes are also sensitive to direct light.
What if I fall asleep on it?	The mat does not overheat and is safe to fall asleep on for short periods. Set a timer as a precaution.
Can I use it twice a day?	One session per day is sufficient. Two per day offers no additional proven benefit.
How soon will I see results?	Most users notice changes within 2–4 weeks of daily use. Some benefits like sleep improvements can appear within days.
Can I use it while pregnant?	Consult your healthcare provider first. We recommend precautionary avoidance during pregnancy.

 

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