Grounding Mats: Benefits, Side Effects, and How to Use Them

In a world where we are increasingly disconnected from each other and our surroundings, grounding is an important reminder of the potential benefits of connecting to the earth. The practice involves tapping into the earth's natural electrical energy. It's suggested that by being physically in touch with the ground, the electrons can help balance our internal systems, leading to improvements in different health conditions and overall well-being.

What is a grounding mat?

Grounding mats are designed to mimic the natural electrical energy of the earth’s surface. They are made out of conductive materials, like carbon or silver fibers, and you can sit, stand, or lie on them. Used indoors as a way to connect with the earth’s energy, they are plugged into the grounding port of the electrical socket. The idea is that this allows electrons to flow through the conductive material and into your body through your skin, like the soles of the feet.

The key to using grounding mats effectively is using them skin-to-skin so you have a physical connection with the electrical field. The electrons you absorb through this connection may help restabilize the body, promoting various health benefits and greater well-being.

Types of grounding products

While there aren’t different types of grounding mats specifically, they can be used in different ways. For instance, a smaller mat can be used both as a standing mat at your work desk or a sitting one while reading a book.

Alternatively, there are other grounding products that work similarly to mats, giving you the same benefits.

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Grounding sheets

Grounding sheets are used on your bed in place of regular bed sheets. They are made of silver or carbon microfibers that are woven into the fabric, so you get the benefits of grounding while you sleep. Like mats, they get plugged into the grounding port to tap into the earth’s energy.

Grounding bands

Unlike mats and sheets, grounding bands are something you wear, but they still need to be plugged in. They can be placed on your hands, wrists, or feet. Some bands have a small metal plate that makes direct contact with your skin. Others are made like sheets and mats with conductive material woven into them. There is some debate on which is more effective, but it really depends on personal preference.

Grounding shoes

Grounding shoes allow you to enjoy the benefits of walking on the earth without going barefoot. Made from leather, they allow the earth’s energy to reach your feet, so you get the balancing effects of electrons while being protected. They also help you stay connected to the earth consistently throughout the day if spending a lot of time outside.

Reviewing the benefits of grounding mats

There are many different claims about the health benefits of using a grounding mat. While these reports are promising, more research is needed to better understand how these benefits work in the body.

Immune system

Using a grounding mat has been shown to support the body’s immune system and regulate its response. Early studies suggest this can lead to improved wound healing, better sleep, and even lower the risk of developing inflammatory diseases.

Sleep quality

Grounding has been linked to improved sleep both in healthy individuals and those with medical conditions. For example, patients with Alzheimer’s disease who grounded for 12 weeks had significantly improved sleep quality. These benefits are also linked to positive effects on other conditions that can negatively impact our sleep.

Chronic pain

Grounding mats may also have a positive impact on chronic pain. An early study found that people who slept on a grounding mat for a month had significant improvements in muscle and joint pain compared to controls. This has been linked to the effect of lower inflammation, as inflammation can lead to chronic pain symptoms.

Emotional regulation and mood

Regularly using a grounding mat has been shown to help improve mood and lower anxiety. After grounding for one hour, research participants reported significantly improved outcomes, including increased pleasant and positive mood.

Side effects of grounding mats

While using grounding mats is considered safe, there are some things you may experience when using one.

• Risk of shock. Grounding mats require plugging into an electrical outlet, which increases the risk of getting an electric shock if not done correctly. Be sure to follow instructions closely to install mats safely.
• Electrosensitivity. When first starting grounding, some people may feel a strange energy in their body and even sometimes feel ill. This can come from your body’s response to the earth’s energy. To prevent this, start using your mat slowly with short sessions, working your way up to spending more time on your mat as your body gets used to it.
• Lightning storms. Grounding mats should not be used during lightning storms due to the risk of lightning striking nearby and conducting through the earth.

The effectiveness of grounding mats: do they work?

Despite there being limited research on the benefits of grounding products specifically, there are a lot of self-reports that claim they are helpful for a variety of health conditions.

There is some research suggesting these products help with improving chronic pain symptoms, reducing anxiety, and lowering inflammation, which can positively affect many disorders. However, these studies are small and limited in their conclusions.

While self-reports are promising, and the results are exciting for those dealing with related health conditions, more in-depth research is needed to better understand how grounding works in the body and provides these benefits. Be sure to talk to your doctor or healthcare provider before using grounding mats to be sure they're right for you.

Alternatives to grounding mats

If you’re interested in grounding but aren’t sure about using a mat, you can also get the benefits of grounding by doing it the traditional way, which is walking barefoot outside. Taking about 10–40 minutes a day to walk in your backyard or a nearby park connects you directly to the earth’s energy.

Other grounding products mentioned above, like grounding sheets and bands, can be used instead of mats. Sheets are an easy way to get the benefits of grounding regularly and without having to plan it into your day. Bands are a good option for those who want the freedom to move around more rather than being rooted to one place on a mat. However, bands still do need to be plugged into a socket to connect to the grounding energy.

If you’re looking for other techniques that don’t use grounding at all, mindfulness practices are a great option. These practices can be done anywhere and in a variety of different ways, depending on your personal preferences. As the name itself suggests, mindfulness is the idea of being aware of things around you to stay in the present moment. This can be done by noticing your breathing and sensations like smells, sounds, and touch.

Mindfulness has been linked to lower levels of cortisol, the hormone released when we’re stressed, which decreases feelings of anxiety and stress. Through decreasing cortisol, inflammation is also reduced, suggesting that mindfulness could have similar benefits on our health as grounding.

Increasing physical activity and daily exercise can positively impact both our mental and physical health, much like grounding. Research shows that exercise may have anti-inflammatory effects, which are particularly important for people with chronic inflammatory diseases like rheumatic and musculoskeletal diseases. Because inflammation is linked to so many disorders, it may also reduce stress and anxiety, improve sleep, and reduce the risk of developing heart disease and diabetes.

How to choose the best grounding mat?

Grounding mats have revolutionized the health tech industry for their promising potential to address various health concerns. In this booming market, choosing the right product can be overwhelming. To help you make an informed decision, we have compiled some tips:

• First, consider your budget. Grounding mats have different pricing options depending on their size, materials, and features. It’s always best to select a cost-effective option that you can easily integrate into your routine.
• Next, check for the materials used in the mat. Is it suitable for sensitive skin? Do the materials offer good conductivity? These factors are particularly important in choosing the right grounding mat, particularly if you will use it for slumber.
• It is also wise to research the brand that manufactures the product. Read user reviews and find out if the brand discloses its production practices. This can help you choose a trustworthy provider.
• Lastly, you may want to think about how and where you will be using the mat. This will guide you in selecting a suitable mat for your lifestyle. For instance, if you plan to use it in bed, a mat designed for sleep might be more comfortable. However, if you will use it while working or exercising, a portable mat could be a better fit.

📝Healthnews editor's top picks

Whether you are new to grounding or a seasoned enthusiast looking to broaden your horizons, we have explored the market and selected our favorite grounding mats to relax, sleep, exercise, work, or any other activity you enjoy with your grounding companion!

1. Grooni Earthing (Earthing & Grounding Sleeping Bed Mat Double) — best grounding mat for bed

• Suitable for year-round use
• For multiple skin types and beds
• Non-toxic materials
• Various sizes available

Try Grooni Earthing now

Grooni Earthing offers a mat designed for grounding lovers who want to incorporate this practice into their sleep routine. We appreciate that it is gentle on sensitive skin and can be used year-round. However, one downside is that this mat is not easy to take on the go.

2. GroundingWell — best grounding mat for both domestic and international usage

• Various plug types
• Easy maintenance
• 90-day money-back guarantee
• Portable design

Try GroundingWell™ now

GroundingWell makes a solid grounding companion to take to the office, gym, or wherever life takes you. We appreciate the different plug options for domestic and international use. Nonetheless, we found its size slightly small compared to other mats.

3. Earthing — best grounding mat for trips

• Free shipping
• Portable design
• For single or couples use
• 1-year warranty

Try Earthing now

If you enjoy traveling or living a nomadic lifestyle, Earthing offers a versatile grounding experience. We enjoy its easy maintenance and universal fit, making it convenient to use in hotels, campsites, or wherever you decide to ground. However, the price may be slightly higher compared to other options on our list.

4. GroundLuxe — best grounding mat for all-year-round use

• Vegan leather design
• Suitable for sensitive skin
• Easy to wash
• Breathable materials

Try GroundLuxe now

GroundLuxe offers a breathable sleeping mat to support your grounding even on those hot summer nights. We especially appreciate its vegan leather surface design and its gentleness on sensitive skin. What we do not enjoy is the lack of clear instructions to set up the device.

For those concerned about product quality, Earth and Moon offers a mat with transparent production practices, so you know exactly what it's made of. You can use this mat for grounding while working, sleeping, or even exercising — a feature we consider a big plus. Nonetheless, some customers have noted discomfort after prolonged use.

Diving into the latest research on grounding mat

Research on the effects of grounding and grounding mats continues to grow. As this happens, we learn more about the benefits of grounding and how it works in the body.

A recent preclinical study using a rat model of anxiety compared stressed rats that had a grounding mat in their cage for either seven or 21 days to those that did not. After a variety of different anxiety tests and measurements, the researchers found that the rats who had grounding mats showed significantly less anxious behaviors as well as decreased stress markers. These results are promising for future research on the clinical application of anxiety.

A review study published in 2023 highlights the effects of grounding on inflammation and how this affects related health conditions. The study dives into the biological effects of inflammation, discussing how chronic inflammation, the response to low-level trauma that can last years, could be the root cause of nearly all diseases. The researchers also discuss how grounding can help reduce high blood pressure, chronic inflammation, and symptoms related to COVID-19.

Another review from 2020 further discusses the evidence supporting grounding for other health challenges. For instance, grounding may help improve our sleep quality by lowering levels of our stress hormone, cortisol. High levels of cortisol can affect our sleep-wake cycle and make us feel more anxious, which negatively impacts how we sleep. People who ground regularly also report falling asleep faster and staying asleep longer.

Reduced inflammation from grounding also helps with athletic recovery after intensive training or competition by reducing muscle damage and soreness from delayed onset muscle syndrome (DOMS). This suggests that grounding could be a beneficial factor in post-workout recovery. While more research is needed to understand the benefit of grounding for these conditions, the prospect is promising.

One of the more interesting papers recently published explains the idea of a global electrical circuit. This is the idea that the earth and all its living creatures are part of a natural electrical circuit, which uses direct current (DC) that runs around the earth. This circuit has a natural 24-hour rhythmic pattern, meaning that the earth’s energy changes throughout the day. Human bodies are conductive, meaning that every aspect of our body (cells, tissues, and body fluids) can connect with the energy when in contact with the earth, like when we are walking on the ground barefoot. This is thought to be how grounding benefits us — by tapping into this natural energy, we can align with our natural cycles, which can improve the circadian rhythm, sleep, mood, and overall well-being.