Short answer: How long to use a grounding mat has no official answer. Studies used anywhere from 40 minutes to a full night of sleep. A simple plan is to start with 20 to 30 minutes a day, then build up to an hour or more, or ground overnight. Use it daily for 2 to 4 weeks to judge it fairly.
Key takeaways
- There is no set time. Research sessions ranged from 40 minutes to every night for 8 weeks.
- Start small, about 20 to 30 minutes a day, and add time if you like it.
- Being consistent matters more than a long single session.
- A grounding mat does not use power, so it can stay plugged in all day.
- Most people who notice a change say it is gradual. Some notice nothing at all.
How long should you use a grounding mat each day?
Most people do well with 30 minutes to a few hours a day, or a full night in bed. There is no official dose, so the right time is the one you can stick with.
The easiest way to get more time is to put the mat where you already sit still. Rest your bare feet on it while you read, work or watch TV, and the minutes add up on their own. If you are new to grounding, our simple guide to using a grounding mat covers setup step by step.
How long did people ground in the research?
Studies have used very different session lengths, from under an hour to whole nights. Here are four real studies and how long people were grounded.
| Study | People | How long | What it looked at |
|---|---|---|---|
| 2010 study | 28 adults, ages 18 to 80 | 40 minutes grounded, inside a 2 hour session | Skin conductance, breathing and pulse |
| 2015 study | 40 adults | 1 hour, one time | Mood (double blind, with a fake grounding group) |
| 2013 study | 10 adults | 2 hours, one time | How red blood cells clump together |
| 2004 pilot study | 12 adults | Every night for 8 weeks | Cortisol (a stress hormone) and self reported sleep |
In the 2010 study, researchers saw changes in skin conductance right when people were grounded. In the 2015 study, people grounded for 1 hour reported better mood than those who were not. In the 2004 study, most people said they slept better after weeks of grounding at night.
These studies are small, and some of the researchers have disclosed ties to companies that sell earthing products. The authors of the 2013 paper are one example. So none of them can tell you an exact "best" time. They only show the range people have used. For a fuller look at the research, read Do grounding mats really work?
How long to use a grounding mat: a simple starter schedule
A gentle schedule helps you build the habit without thinking about it. This is a suggestion, not a rule from research, so adjust it to your day.
| Week | Daily time | Easy way to do it |
|---|---|---|
| Week 1 | 20 to 30 minutes | Bare feet on the mat while you drink your morning coffee |
| Week 2 | About 1 hour | Mat under your chair while you read or watch TV |
| Weeks 3 and 4 | 1 to 3 hours, or overnight | Mat under your desk, or ground in bed while you sleep |
| After that | Whatever fits your life | Keep the times that felt best and make them part of your day |
Before you start, test your outlet with an outlet tester. If the outlet is not grounded, no amount of time on the mat will connect you.
Can you use a grounding mat too much?
There is no known upper limit. In the 2004 study, people slept grounded every night for 8 weeks, and many people ground for most of the day while they work.
A grounding mat does not use electricity. It only connects to the ground wire of your outlet, so it is fine to leave it plugged in. If something ever feels off, take a break or shorten your sessions. If you have a medical device, take blood thinners or have a heart condition, ask your doctor before you start. For more safety tips, read Are grounding mats safe?
How soon will you notice anything?
Most people who notice a change say it builds slowly, over days or weeks. Some feel more relaxed or sleep better within a few days. Others need a few weeks of daily use, and some do not notice anything.
That is why a fair test is daily use for 2 to 4 weeks. Keep a short note each morning about how you slept and how you feel. It makes small changes easier to spot.
"The grounding mat has improved my sleep. I'm hoping as time moves on I will notice more improvement!"
Myrna R., GAYA Grounding Mat review
What is the best time of day to ground?
The best time is the time you will actually do it. No study has compared morning and evening grounding, so pick a moment that is already part of your day.
| Time of day | Idea | Why people like it |
|---|---|---|
| Morning | Feet on the mat with coffee or the news | A calm, quiet start |
| Workday | Mat under your desk while you work | Many hours with no extra effort |
| Evening | Mat in front of your favorite chair | Helps you wind down before bed |
| Night | Ground in bed with a bed mat or grounding bed sheet | The longest session of the day, while you sleep |
Is a longer grounding session better?
Nobody knows yet whether 3 hours is better than 1 hour. The research is too small to answer that.
What most people find is that steady daily use is easier to judge than one long session now and then. A short daily habit you enjoy beats a long one you skip.
How to get more grounding time without trying
- Leave it in place. Keep the mat where you sit every day so you never have to set it up.
- Use a longer cord. A 15 ft grounding cord lets you put the mat by your favorite chair, even if the outlet is across the room.
- Ground while you sleep. The Grounding Mat for Bed, Grounding Fitted Sheets and Grounding Bed Sheet turn 7 or 8 hours of sleep into grounding time.
- Check the mat now and then. Touch a conductivity pen to the mat. If it lights up, the connection is working.
Make grounding part of your day
The GAYA Grounding Mat starts at $69.90 and fits under a desk, a chair or your feet on the couch. Two mat bundles include an outlet tester, a conductivity pen and a 15 ft grounding cord, so you can test your setup from day one.
1,962 reviews, 4.8 stars. Free US shipping over $60, ships within 48 hours, 90 day money back guarantee.
Frequently asked questions
How many minutes a day should I use a grounding mat to start?
A good start is 20 to 30 minutes a day. That is long enough to notice how it feels and short enough to fit into any routine. After a week, you can slowly add time if you enjoy it.
Can I sleep on a grounding mat all night?
Yes. Many people ground while they sleep, and one small study had people sleep grounded every night for 8 weeks. For the bed, a larger product like the GAYA Grounding Mat for Bed or Grounding Fitted Sheets keeps skin in contact even when you move around.
Can I leave my grounding mat plugged in all the time?
Yes. A grounding mat does not draw power. It only connects to the ground wire of your outlet, so it can stay plugged in day and night. Many people choose to unplug it during lightning storms.
Do I have to use a grounding mat every day?
No, but daily use is the fairest way to judge it. Try it at the same time each day for 2 to 4 weeks. Skipping a day here and there is fine.
Does time barefoot outside count too?
Yes. Standing barefoot on grass, sand or soil is the original way to ground. Many people mix both: a little time outside when the weather is nice, and the mat indoors the rest of the time. Read more in What is grounding?
More from the Grounding Resources blog
- How to use a grounding mat: a simple daily guide
- Do grounding mats really work? An honest look at the research
- Are grounding mats safe? Side effects and simple safety tips
- What is grounding? A simple introduction
This article is for general information and is not medical advice. Talk to your doctor before making changes, especially if you have a medical device or condition.
Written by Laura Bennett for the GAYA Team. GAYA makes grounding products for calm, everyday living. Our team reads the research and answers customer questions every day. Our goal is to help you decide honestly, whether or not you buy from us.
Photo: Unsplash.