Do Grounding Mats Really Work? A Look at the Science, Sleep and Inflammation

If you’ve spent any time in the wellness world lately, you’ve probably seen them:
people sleeping on grounding mats, working barefoot at their desks, or sharing before-and-after stories about pain, sleep and inflammation.

The promises are big:

• Deeper, more restorative sleep
• Less pain and inflammation
• Calmer nerves and less stress

But do grounding mats really work, or is this just another wellness trend?

In this article you’ll find:

• What grounding and grounding mats actually are
• What grounding benefits studies say about sleep, inflammation and stress
• Where the science of earthing looks promising – and where it is still uncertain
• How to experiment with grounding safely
• How to choose a grounding mat
• Books to explore if you want to go deeper into grounding for inflammation and sleep

Important: This article is for information only. It is not medical advice and it is not a recommendation to start or stop any treatment.
Always speak with your doctor or healthcare provider before using new health devices or changing any medication, including grounding mats.

What Is Grounding (Earthing)?

Grounding (also called earthing) means bringing your body into direct electrical contact with the Earth’s surface.

The most natural ways to do this are simple:

• Walking barefoot on grass, soil or sand
• Lying on the ground
• Swimming in lakes, rivers or the ocean

In modern life, most of us spend our time:

• Indoors
• Wearing rubber-soled shoes
• On floors that insulate us from the ground

To recreate this contact indoors, companies developed grounding products:

• Grounding mats / pads – thin, conductive mats you can place under your feet, on the floor under your desk, or on your bed
• Grounding sheets / mattress covers – bedding woven with conductive threads
• Bands and patches – smaller straps or adhesive pads you place directly on your skin

These products usually connect to:

1. The grounding port of a properly wired wall outlet, or
2. A grounding rod placed in the soil outside.

The idea is that this connection allows electrons to move between your body and the Earth so your body shares the same electrical potential as the planet.

New to grounding? Start with our Complete Grounding & Earthing Science Guide

 

The Science of Earthing: Where Things Stand

Over the last 20 years, a small but growing body of research has looked at the science of earthing. These studies report that grounding can influence:

• Inflammation and immune markers
• Blood properties (like viscosity, or “thickness”)
• Sleep and daily cortisol rhythm
• Pain levels
• Heart rate variability (HRV), mood and stress

A widely cited review in Journal of Inflammation Research concluded that grounding can reduce or even prevent the classic signs of inflammation after injury and may support wound healing and chronic inflammatory conditions.

Another review in Explore (2020) summarized clinical observations and research and suggested that earthing may reduce pain and stress, improve blood flow and sleep, and enhance overall vitality, while emphasizing that more independent research is still needed.

So there is real, peer-reviewed science behind grounding – but it is still considered “emerging” rather than fully established.

Ready to try one yourself? See our Best Grounding Mats for Sleep & Recovery

Grounding for Sleep: What Studies Say

If you are particularly interested in grounding for inflammation and sleep, the sleep research is a good place to start.

Early sleep and cortisol studies

Early pilot studies placed people on grounded bed pads for several weeks and tracked:

• Subjective sleep quality
• Night-time cortisol (the main stress hormone)
• Pain and stress scores

Participants who slept grounded often reported:

• Better sleep
• Waking more refreshed
• Less pain and stress

Their cortisol rhythms also shifted toward a more typical day–night pattern.

These studies were small and relied heavily on questionnaires, but they opened the door to more rigorous grounding benefits studies.

Optimizing your sleep beyond grounding? Explore our Best Sleep Tools & Bedroom Setup Guide

Grounding and sleep in clinical groups

Pilot studies in people with health conditions have shown similar patterns. For example, grounding improved sleep quality in patients with mild Alzheimer’s disease over several weeks, although effects on anxiety and depression were smaller.

This suggests grounding may help even in situations where sleep is seriously disrupted.

2025 randomized trial: earthing mats and sleep quality

One of the most interesting recent pieces of evidence is a 2025 randomized, double-blind, placebo-controlled study on an earthing mat. Participants with sleep complaints used either:

• A real earthing mat, or
• A visually identical sham mat with no electrical connection

Over about a month, the grounded group showed:

• Better scores on standard sleep questionnaires
• Longer total sleep time measured by actigraphy (wearable sleep tracking)
• Lower stress scores and less daytime sleepiness compared to the control group

This kind of trial design is considered relatively strong, and it suggests that the effects of grounding mats on sleep are not just placebo for at least some people.

Curious how grounding affects inflammation & the nervous system? Explore The Science Behind Grounding: How Connecting To The Earth Benefits Your Health

Mainstream medical view on sleep and grounding

Mainstream medical sources remain cautious:

• The Cleveland Clinic notes that earthing appears safe for most people and may positively impact mental and physical health, but stresses that it should always complement – not replace – evidence-based medicine.
• WebMD acknowledges early research on pain, sleep and stress, while pointing out that grounding’s health benefits are still considered unproven and should not be used instead of conventional treatment.

In short: the sleep data is promising, but not yet definitive.

Grounding for Inflammation, Pain and Recovery

Many people look to grounding as a tool for chronic inflammation, joint pain, autoimmune issues or recovery after exercise.

Inflammation and immune response

The 2015 Journal of Inflammation Research review by Oschman and colleagues concluded that grounding can:

• Reduce or prevent the classic signs of acute inflammation after injury (redness, heat, swelling, pain, and loss of function).
• Support faster resolution of painful chronic inflammation, as seen in thermal imaging
• Influence immune cell activity and inflammatory cytokines

These findings come from small controlled studies and case series, but they consistently point toward an anti-inflammatory effect.

Blood viscosity and cardiovascular markers

Another study looked at blood viscosity – how “thick” or “sticky” the blood is. Just one hour of grounding during gentle exercise increased the negative charge on red blood cells, reduced clumping and lowered blood viscosity.

The authors suggested this could reduce cardiovascular risk, though long-term outcome data (fewer heart attacks or strokes) does not yet exist.

Exercise recovery

Other trials examined grounding after intense or eccentric exercise designed to provoke muscle soreness. Grounded participants reported:

• Less delayed-onset muscle soreness
• Faster recovery of muscle strength
• More favorable inflammatory marker profiles

For athletes and active people, grounding may be one more recovery tool to experiment with.

Grounding, Stress and the Nervous System

Many users say grounding makes them feel calmer, more “in their body,” or less overwhelmed.

This subjective experience aligns with physiological data showing that grounding can:

• Increase heart rate variability (HRV) – a marker of parasympathetic (“rest and digest”) activity
• Reduce muscle tension
• Support more relaxed brainwave patterns
• Improve mood and reduce stress scores over time

Some recent work frames earthing as a lifestyle medicine tool for calming the nervous system and supporting resilience to stress.

Again, most of these studies are relatively small, but together they paint a consistent picture of grounding as a gentle regulator of the stress response.

What About Skepticism?

Any honest look at do grounding mats really work has to include the skeptical side.

Critics point out that:

• Many studies have small sample sizes
• Some are published in niche or integrative journals rather than large mainstream medical journals
• Authors sometimes have commercial connections to grounding products
• The proposed mechanism (electrons from the Earth neutralising free radicals) is still a hypothesis, not fully accepted physics

Independent reviewers emphasize that while the results are intriguing, there is not yet enough large, independent, long-term research to treat grounding mats as proven medical therapies.

For the average reader, this means:

• Grounding is best seen as a low-risk complementary practice, not a replacement for conventional treatment
• It may help with sleep, stress and recovery – but it is unlikely to be a miracle cure for complex chronic disease

Is Grounding Safe? Who Should Be Careful?

For most healthy people, grounding – whether outdoors or via a grounding mat – appears to be low-risk when done correctly. Clinical reviews and mainstream clinics generally consider earthing safe as a complementary lifestyle practice.

Still, there are important precautions.

Electrical safety

• Use grounding mats from reputable manufacturers that follow local safety standards (for example, CE-marked in the EU, UL-listed in the US).
• Always connect the mat only to the grounding port of a properly wired outlet or to a manufacturer-approved ground rod.
• If you’re unsure whether your outlet is correctly grounded, use an outlet tester or ask a qualified electrician.

Never improvise connections to radiators, pipes or random metal objects.

Medical considerations

Because grounding can influence blood properties and the autonomic nervous system, it is especially important to talk with your doctor if you:

• Have a pacemaker or other implanted cardiac device
• Take blood-thinning medication or have a bleeding disorder
• Have serious heart rhythm problems or unstable cardiovascular disease
• Are pregnant or have a complex medical condition and are unsure how grounding fits into your care

Even if grounding helps you feel better, it should never replace medically necessary treatment.

How to Choose a Grounding Mat

If you decide to test a grounding mat, it helps to know what to look for. The goal is to choose something safe, comfortable and realistic for your lifestyle.

1. Safety and standards

Look for products that:

• Provide clear instructions for use in your region (EU/UK and/or US)
• Mention relevant electrical safety standards (for example, CE, UL or equivalent testing)
• Offer guidance on how to check that your outlet is properly grounded (an outlet tester, or clear instructions to obtain one)

Safety and clarity are more important than flashy marketing claims.

2. Use case

Think about how you actually plan to use grounding:

• Sleep-focused mats or sheets – for people whose main goal is better sleep and nighttime recovery
• Desk or floor mats – for placing under your bare feet while you work, read or relax
• Travel-friendly mats or bands – small, lightweight options if you move between locations often

Choosing the right format will make it easier to be consistent.

3. Materials and comfort

Because you may spend hours on a grounding mat, comfort matters:

• If the mat touches bare skin, look for skin-friendly materials that do not irritate you
• For bed use, choose breathable fabrics so you do not overheat during the night
• Check user reviews for comments about texture, smell and durability

4. Support and transparency

Grounding products are still new for many people, so good brands tend to offer:

• Clear FAQs explaining how the product works and how to use it safely
• Honest claims that do not promise miracle cures
• Reasonable return policies, so you can try grounding and see if it helps you personally

If a product promises that grounding will cure all diseases or replace your doctor, that is a red flag.

How to Experiment with Grounding Safely

If you are curious about grounding’s effects on sleep, inflammation or stress, you can explore it in a simple, structured way.

Step 1: Start with natural grounding

Whenever possible, begin with the easiest version:

• Spend 10–20 minutes barefoot on grass, soil or sand (avoiding extreme temperatures or unsafe surfaces)
• Pay attention to how you feel before, during and after

This is free, gentle and also brings the well-known benefits of fresh air, natural light and a short break from screens.

Step 2: Add a grounding mat if you want more consistency

If you decide to test a grounding mat:

• Use it every night for 3–4 weeks if sleep is your main focus
• Or use it 30–60 minutes a day under your feet while you work or relax if you are more curious about stress, mood or recovery

Try not to introduce major new supplements or lifestyle changes at the same time, so you can actually see what grounding does for you.

Step 3: Track your own data

Keep a simple log or use a sleep tracker to record:

• Bedtime and wake time
• Estimated total sleep time
• Number of night awakenings
• Pain or soreness (0–10 scale)
• Mood and stress (0–10 scale)

After a few weeks, compare before and after. If you notice meaningful improvements and your doctor is comfortable with it, grounding may earn a place in your routine.

Recommended Books If You Want to Go Deeper

If you want to explore grounding beyond a single article, books can provide more context, personal stories and practical ideas.

1. Earthing: The Most Important Health Discovery Ever? – Clint Ober, Stephen T. Sinatra, Martin Zucker

This book is considered a classic introduction to earthing. It explains how grounding was first explored, shares many case stories and summarizes early research in accessible language.

2. The Earth Prescription – Laura Koniver, MD

A practical guide that focuses on simple, everyday grounding rituals and nature-based practices. It includes suggestions for integrating grounding into daily life, with checklists and ideas for families.

3. Other introductory guides to grounding

Shorter books and guides on grounding and nature connection can also be helpful, especially if you prefer quick, practical reading over long theory. Look for titles that emphasise realistic benefits, safety and lifestyle integration rather than dramatic promises.

You can find these books through local bookstores or online platforms and choose the format that suits you best (print, e-book or audiobook).

So… Do Grounding Mats Really Work?

When you put all of this together, the most balanced answer is:

• Yes, grounding mats seem to do something real for at least some people. Studies show measurable changes in sleep quality, inflammation markers, blood properties and measures of stress and nervous system balance.
• At the same time, the research is still early: many studies are small, some involve researchers linked to grounding products, and large independent trials are still missing. Mainstream clinics therefore see grounding as a complementary practice rather than a proven medical treatment.

For now, grounding – whether outdoors or with a mat – can be viewed as a gentle lifestyle tool that:

• May improve sleep for some people
• May support recovery and help dial down inflammation
• May calm the nervous system and reduce stress

If you choose to experiment:

• Do it safely and in consultation with your healthcare provider
• Keep your expectations realistic
• Let your own experience, tracking and medical advice guide whether grounding mat use is worth continuing for you