Red light therapy and saunas are two of the fastest-growing home wellness tools in Australia, and more people are using them together. Here's a plain-English look at what each one is, how people combine them, and what to keep in mind.
What is red light therapy?
Red light therapy (also called photobiomodulation) uses LED panels that give off specific wavelengths of red and near-infrared light, usually around 630–660nm and 810–850nm. Unlike a sauna, it isn't about heat. The panels stay relatively cool, and sessions are short: often 10–20 minutes. People use it as part of skin care, recovery and general wellness routines. Research is ongoing, and results vary between people.
How is that different from an infrared sauna?
An infrared sauna uses heaters to warm your body, mostly with far-infrared, so you sweat. Red light therapy uses visible red and near-infrared light without significant heat. They're different tools that people often use side by side. Learn more about our Outdoor Infrared Sauna.
Why people combine them
- Convenience: one wellness session instead of two separate routines.
- Recovery routine: many athletes pair heat, light and cold (such as an ice bath) in a single session.
- Relaxation: the warm glow of red light in a sauna is calming in its own right.
Should you do red light before or after sauna?
There's no single right answer, but common approaches are:
- Red light first, then sauna: popular for skin-focused routines, as your skin is clean and dry.
- Red light inside the sauna: some panels are designed to be used in the sauna, saving time. Check the panel is rated for sauna heat before doing this.
- Sauna, then red light: popular for post-workout recovery while you cool down.
Whatever order you choose, keep each session moderate and stay hydrated.
Safety tips
- Use eye protection if the manufacturer recommends it, and don't stare into the LEDs.
- Follow the recommended distance and time for your panel.
- Don't put a panel inside a sauna unless it's designed for that heat.
- If you're pregnant, take light-sensitive medication or have a skin or eye condition, check with your doctor first.
- Follow normal sauna safety. See our sauna safety and etiquette guide.
Setting up a home recovery space
Many Chill Bunny customers build a small recovery corner in their backyard: a sauna, a red light panel and an ice bath. If you're short on space, start with the sauna and add the rest over time. Read where to put a sauna at home for planning tips.
Frequently asked questions
Can I use red light therapy every day?
Many people do, following the manufacturer's guidance on time and distance.
Does a sauna replace red light therapy?
No. They work differently. An infrared sauna is about heat; red light therapy is about specific light wavelengths without much heat.
Do you sell red light panels?
Yes. See our red light therapy panel. Check the product page for current offers with sauna purchases.
Build your recovery routine
Browse our saunas and red light therapy, or call us on 0400 767 493. Reserve a sauna with a $500 deposit, balance on delivery, with free metro delivery to the area of install at a time that suits you.