Short answer: How to use a grounding mat: snap the cord onto the mat, plug the other end into the ground hole of a tested, grounded outlet, and rest your bare feet, hands or legs on it. Use it while you work, read, watch TV or sleep. Skin contact is what makes the connection, so skip shoes and thick socks.
Key takeaways
- Test your outlet first. A grounding mat only works if the outlet's ground wire works.
- Bare skin on the mat is what connects you. Shoes with rubber soles block it.
- The easiest habit is a mat under your desk or favorite chair, so you ground without thinking about it.
- There is no fixed rule for time. Studies used sessions from 1 hour to a full night.
- A grounding mat does not use electricity, so it can stay plugged in.
How to use a grounding mat, step by step
Using a grounding mat takes about 2 minutes to set up and no effort after that. Here is the whole process.
- Test your outlet. Plug an outlet tester into the wall outlet you want to use. The lights should show correct wiring. If they do not, try another outlet. Our 2 minute outlet test guide explains what each light means.
- Connect the cord to the mat. Snap the grounding cord onto the metal snap on the mat until it clicks.
- Plug the cord into the outlet. The cord goes into the round ground hole, the third hole of a 3 prong outlet. It does not touch the live or neutral slots.
- Check the mat. Touch a conductivity pen to the mat. If it lights up, the mat is connected to ground.
- Put bare skin on the mat. Rest your bare feet, hands, forearms or legs on it. That is all there is to it.
Where should you put a grounding mat?
Put your grounding mat wherever you already spend time sitting still. That way grounding becomes part of your day instead of one more chore.
| Spot | How to use it | Good for |
|---|---|---|
| Under your desk | Rest bare feet on the mat while you work | Long workdays at a computer |
| In front of your favorite chair or couch | Feet on the mat while you read, knit or watch TV | Evening wind down |
| On your desk or table | Rest forearms or wrists on it as you type | People who keep shoes on at work |
| On your bed | Place it where your feet or legs rest, skin touching | Grounding while you sleep |
| Yoga or stretching area | Sit or rest hands on it after you stretch | Quiet time and breathing |
Because the connection runs through the cord and not the floor, the mat works the same on wood, tile or carpet.
Do you need bare skin on a grounding mat?
Yes, bare skin works best. Your skin needs to touch the mat to share its connection to the earth.
Thin, natural fabric like 100% cotton can still let some connection through. Rubber shoe soles, thick socks and synthetic fabric like polyester usually block it. If you are not sure about a sock or sheet, lay it on the mat and touch a conductivity pen to the fabric.
How do you plug in a grounding mat?
A grounding mat plugs only into the ground hole of a wall outlet, the round hole below the two slots. It never connects to the live wiring, so no household current flows through it.
If your cord is too short to reach your chair or bed, a longer 15 ft grounding cord solves it. In older homes, some outlets look like 3 prong outlets but are not actually grounded. That is a very common reason a mat seems to "do nothing", so always test the outlet first.
How to use a grounding mat in bed
To ground while you sleep, place the mat on your bed where your feet or legs will rest, then run the cord to a grounded outlet near the bed. Your skin needs to touch the mat, so keep that spot free of thick blankets or pajama legs.
If you move around a lot at night, a larger bed product is easier. The GAYA Grounding Mat for Bed covers more of the bed, and the Grounding Fitted Sheets and Grounding Bed Sheet let you ground anywhere you lie.
How long should you use a grounding mat?
There is no official amount of time. Research has used very different session lengths, so you can choose what fits your day.
- A 2015 study of 40 adults found better mood after a single 1 hour session.
- A 2004 pilot study of 12 adults grounded people every night for 8 weeks and reported better sleep and lower stress.
A simple plan is to use it daily, at the same time each day, for at least 2 to 4 weeks. Then you can fairly judge how you feel. For a week by week starter plan, read How long to use a grounding mat each day.
Common grounding mat mistakes
| Mistake | Why it matters | Easy fix |
|---|---|---|
| Skipping the outlet test | An ungrounded outlet means no connection at all | Use an outlet tester once per outlet |
| Wearing shoes or thick socks | Rubber and thick fabric block the connection | Go barefoot or use thin cotton |
| Loose cord snap | No connection between mat and cord | Press the snap until it clicks |
| Never cleaning the mat | Oils and dust build up on the surface | Wipe with a damp cloth now and then |
| Giving up after 2 days | Changes, if any, are usually gradual | Try daily for 2 to 4 weeks |
Can you ground outside instead?
Yes. Standing barefoot on grass, sand or soil is the original way to ground, and it is free. Wet sand and damp grass connect especially well.
The catch is weather, time and comfort. A grounding mat brings the same idea indoors, so you can ground for longer periods while you work, read or sleep. Many people do both. Learn more in What is grounding?
What do customers say about using it?
"I love this mat! Super easy to use, appears very durable and I feel so relaxed with it."
Rebecca, GAYA Grounding Mat review
Ready to start grounding at home?
The GAYA Grounding Mat starts at $69.90 and comes in several colors. Two mat bundles include an outlet tester, a conductivity pen and a 15 ft grounding cord, so you can set it up and test it the right way from day one.
About 1,960 reviews, 4.8 stars. Free US shipping over $60, ships within 48 hours, 90 day money back guarantee.
Frequently asked questions
Can you sit on a grounding mat?
Yes. You can sit on it, stand on it, or rest your feet, hands or legs on it. What matters is that bare skin touches the mat, so sitting on it in thick jeans will not connect you. Resting bare feet on it under a chair is the easiest way for most people.
Should I unplug my grounding mat during a thunderstorm?
Many people choose to unplug during lightning storms, and it is a sensible habit. A grounding mat does not use power, but a lightning strike can affect a home's whole electrical system. Unplugging for the length of the storm takes two seconds and removes any doubt.
Can I use a grounding mat outside the US?
Yes, as long as the outlet has a working ground. The cord fits the ground hole of a standard US 3 prong outlet, so in other countries you may need a local grounding adapter. Test the outlet first, as you would at home.
Can pets use a grounding mat?
Yes. Many cats and dogs like lying on a grounding mat. Just keep pets from chewing or scratching the mat or the grounding cord, since that can damage the conductive surface.
Do I need to clean my grounding mat?
Yes, a light clean keeps the surface working well, because skin oils and dust can build up. Wipe it with a soft, damp cloth and a little mild soap, then let it air dry. More tips are in our post Do grounding mats really work?
More from the Grounding Resources blog
- How long to use a grounding mat each day: a simple guide
- How to check if your outlet is grounded (2 minute test)
- Do grounding mats really work? An honest look at the research
- 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 Daniel Brooks 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.