Red Light Panel Routine Checklist: Before, During & After a Session

A red light routine is easier to repeat when the steps are obvious. You do not need a complicated protocol, but a simple before, during, and after checklist keeps the session comfortable and consistent. Use this as a practical reset whenever your routine starts to feel fuzzy.

Key takeaways

Before: choose the area, clear clothing or heavy products where practical, set distance, and check eye comfort.
During: stay at a sensible distance, use the recommended session length, and let comfort guide you.
After: return to normal skincare or daily routine; do not try to compensate with extra sessions.
A checklist helps prevent the two common mistakes: too much setup friction and trying to overdo the session.

Before the session

Start by deciding what area you are focusing on. Clear clothing over that area where practical, especially if you want direct skin exposure. For facial routines, cleanse first and remove makeup or heavy products. Set the panel at a stable distance, check that glare is controlled, and make sure the cord and stand are secure. If any of those steps feel annoying, improve the setup rather than relying on willpower.

During the session

Keep the session ordinary. Sit or stand at your planned distance, use the recommended length, and do not stare directly into bright LEDs. You should feel comfortable. If a position feels awkward, if an area feels too warm, or if the room setup is distracting, adjust. The best session is boring in a good way: stable, comfortable, and easy to finish.

After the session

Afterward, simply continue with your normal routine. For skin routines, many people apply skincare after the session, as explained in our skincare and makeup guide. For workout routines, move into your usual cool-down or recovery habits. There is no need for dramatic aftercare, and no need to add extra time because you missed yesterday.

The mistakes this checklist prevents

The checklist prevents two problems. First, setup friction: if the panel is hard to position, you will skip it. Second, intensity chasing: if you think closer, longer, or more frequent is automatically better, the routine becomes uncomfortable. Our guide on using too much red light is worth reading if that temptation sounds familiar.

The quick version

Before: choose area, clear the path, set distance, control glare.
During: stay comfortable, follow timing, do not stare into LEDs.
After: return to normal skincare, recovery, or daily routine.

That is enough for most people. A routine that is simple enough to repeat is more valuable than a perfect routine that keeps changing.

Frequently asked questions

What should I do before a red light session?

Choose the area you are focusing on, expose that area where practical, cleanse skin for facial routines, set the panel at a stable distance, control glare, and make sure the stand and cord are secure.

What should I do during a red light session?

Stay at a sensible distance, use the recommended session length, avoid staring directly into bright LEDs, and let comfort guide you. If something feels too warm or awkward, adjust.

What should I do after red light therapy?

Continue with your normal routine. For skincare routines, many people apply products afterward. For workout routines, move into normal cool-down habits. There is no need to compensate with extra time.

Why use a checklist for red light therapy?

A checklist reduces setup friction and prevents overdoing it. It keeps the session stable, comfortable, and repeatable, which is more useful than constantly changing the routine.

Where SOLRA fits

Choose the configuration that matches your space: a tabletop setup for compact, seated routines, or a floor stand for larger areas and full-body sessions. The SOLRA Red Light Panel is built around 660nm red light and 850nm near-infrared light, with setup options for panel-only use, tabletop placement, or a complete floor-stand kit. For more flexible, multi-area sessions, see the SOLRA Portable Red Light Panel.

Quick safety notes

Red light wellness routines should feel comfortable. Avoid staring directly into bright LEDs, follow your device instructions, and consult a qualified professional if you are pregnant, photosensitive, using light-sensitive medication, or managing a medical condition.

Wellness disclaimer. SOLRA content and products are intended for general wellness and comfort. They are not medical devices and are not intended to diagnose, treat, cure, or prevent any disease or health condition. These statements have not been evaluated by the Food and Drug Administration. Individual experiences vary; consult a qualified healthcare professional before starting any new wellness routine, especially if you are pregnant, photosensitive, taking light-sensitive medication, or managing a medical condition.

Wellness disclaimer: SOLRA products are general wellness devices and have not been evaluated by the FDA. This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional before beginning a new wellness practice, especially if you have a medical condition or take medication.

About this guide. Written and maintained by the SOLRA Team, who design and support SOLRA red light panels. Our guides focus on practical, comfort-first routines and use general wellness language rather than medical claims. Always follow your device instructions and consult a qualified professional about any medical condition. Editorial review: SOLRA Team · Updated July 2026.