Grounding sheets (and how an insomniac got their "best ever night's sleep")

0:00This show is sponsored by Primidine, a clean, natural and science-based spermidine supplement that's been a long-time staple in my own longevity stack. Because studies suggest that through autophagy, spermidine increases healthspan and upregulates a range of health markers, from memory and cognitive function to heart health, hormone balance, fertility, and even hair growth. Plus, you can be assured that all ingredients undergo rigorous third-party testing. Buy Primadine now at OxfordHealthSpam.com and use the discount code DrSophie, that's D-R-Sophie for 20 % off. This show is sponsored by Microbes, an award-winning liquid probiotic that's now a staple for me because Microbes, with a Z on the end, is different.

0:47For one thing, they source directly from the soil on their Wiltshire farm, meaning more diversity with at least 15 strains of good bacteria in every single shot. It's brewed so it can survive in the stomach and a remarkable 92 % of customers say it makes a difference. Plus they offer micro-friendly cleaning, gardening and even microbes for dogs. Buy now at microbes.co.uk and use the discount code sophie20 for 20 % off. Hi I'm Sophie and this is Age Well with Dr Sophie Schotter, a space devoted to all things health, wellness and longevity because for me aging well is about looking and feeling like the best possible version of ourselves inside as well as out.

1:31So together with my producer Fee I'll be deep diving into the latest research sifting fact from fiction. I'll also be talking to all kinds of trusted experts tapping into their knowledge along with bringing you conversations from a range of interesting women and men finding out how they age well. So this is my show. Welcome along. And as always, thank you so much for listening.

2:00Dr Sophie Shotter:Well, Sophie, before we start, I have a bit of a disclosure. I actually borrowed a grounding sheet only this week and I had a very strange experience and I actually put it on the bed without telling my husband, Paul, and he also had a bit of an experience and some feedback So I'll get to all of that. And I definitely want to hear your personal experience because I know you have a grounding sheet. But first up, let's do our usual sort of one-on-one beginner's guide. What is grounding? First, I'll caveat everything I'm about to say by adding that the data on grounding is still quite small, but it's interesting.

2:34And the anecdotal reports are certainly quite compelling. And I definitely want to hear all about your experience fee that you just mentioned. but first let's touch on the theory a little bit. Grounding is the practice of making contact with the earth's natural electric charge so it's based on something called the earthing hypothesis which is why grounding is also sometimes called earthing and here's where it gets a little bit sciencey but do bear with me as it's actually very interesting. We know scientifically that what's beneath the surface of the earth carries a strong negative charge, a negative in an electrical sense because this negative charge is actually a really good thing.

3:16And this good negative charge comes from all kinds of electrical phenomena that gives the land and our water a continuously renewed supply of electrons which we need. So the earth has lots of these good electrons, its surface is basically covered by a blanket of them and each time we come into contact with the earth's ground we absorb some of these good electrons through a process called grounding or earthing and that's why you hear people saying that walking barefoot through nature is good for us it's because we're coming into contact with these good or negatively charged electrons that help us to neutralize or prevent a build-up of what we don't want which can be positively charged molecules.

3:59And again, I mean positive in the electrical sense. So these positive charges aren't necessarily good. Just for reference, anything above the ground, such as in the air, carries a positive electrical charge, which I won't get into or it will be a science lesson, but people can, of course, research this for themselves. But as an example, this is why when lightning strikes, we need to ground or protect all of our electrical and electronic equipment to keep them from sparking or short-circuiting. Basically, to ground something is to plug it back into the earth with the protective negative charge that's there, which I'm sure many of you will know is that third prong on our plugs here in the UK, which is called the grounding or earthing pin.

4:43So all modern electrical systems from large power grids to small electrical appliances are connected to the earth for stability and safety. Again, think about a plug. There's a copper earth wire and this acts as a path to the ground to protect you from an electric shock. So the theory is that when our bare feet or skin come into contact with the natural earth, our skin absorbs these positive electrons which are then absorbed up into the body and fans of grounding say that these electrons are nature's most powerful antioxidants and can help to neutralise free radicals that can lead to inflammation and disease in the body.

5:20Dr Sophie Shotter:Brilliant explanation, thank you. And is this all to do with the fact that as humans, we are electric? Sort of, yes. To give a little bit more background, all of us humans and all living organisms, for that matter, are electrical in nature. Our nervous system works on electrical impulses and even the heartbeats with an electrical charge, which is why if it starts getting out of tune, I guess, you might get a pacemaker. Think about the fact we sometimes get a little electric shock by touching something, and that's all about static electricity, which is when positive and negative charges aren't balanced.

5:58So yes, we are all electrical, and like all electrical equipment, the theory goes that we need to be properly grounded in order to function well. But most of us wear rubber-soled shoes. We live in highly insulated homes with lots of tiling and carpets. We even practice yoga on insulated rubber mats. And all of these are insulators, meaning the Earth's good electrical charges can't flow through them and into us. And the other theory is that all of this insulation also builds up a big electrical charge from the other less helpful electrons out in the environment. For example, from all the electrical transmissions we're exposed to from our mobile phones and other various electrical devices.

6:38So the theory is that we carry this proportionately huge and quite disruptive charge on and in our bodies with lots of free radicals that have a strong electrical charge and no way of being drained or neutralised.

6:51Dr Sophie Shotter:And actually, can you do a little sidebar explainer on free radicals, please? Yeah, so free radicals are these unstable atoms that can damage cells. I think the easiest comparable is to think about the health benefits that we know we get from berries. And just to get really geeky, berries, like all matter, are made up of atoms and these contain electrons. And electrons are tiny particles that carry a negative charge. And again, by negative, we're using electrical language. So think of it in this situation as being a good thing. So those blueberries and raspberries sitting in your fridge are basically made up of atoms with good electrons and also antioxidants.

7:31and these electrons mop up the positively charged free radicals in our bodies. So by positive, I don't mean good here. So in many ways with grounding, this is all about electric nutrition and the theory is that these positively charged free radicals create inflammation, they stress our nervous system, they disrupt our nervous system and raise our cortisol levels. I could go on. So proponents of grounding say that these strong electrical charges and free radicals build up in our bodies and because we're so insulated we have no way of neutralizing or draining them. So here's where we get into this concept of grounding or earthing.

8:09When we go barefoot outdoors into the fields or the forests or even walking on the seabed all of this disruptive charge drains away and we plug back into the earth. Lots of us will be familiar with that feeling of relaxation as we stand barefoot on the grass and whereas critics say this is placebo, proponents of grounding say this feeling of calm isn't just in our heads that it's a very real physiological reaction essentially the good electrons from the earth are thought to neutralize those free radicals which again is then said to combat inflammation and cell damage

8:43Dr Sophie Shotter:another great explainer as always thank you so you mentioned the seabed does it have to be grass that we're grounding or earthing on no you can stand lay or walk on various things and that could include sand, dirt or even just plain concrete. These are all conductive surfaces from which your body can draw the earth's energy. But wood, carpet, asphalt, sealed or painted concrete and vinyl won't work and will block the flow of those electrons as they're not conductive surfaces. And yes you can ground in the sea or in rivers or lakes assuming they're clean. Actually ocean and some river water with their high salt content can act as a conductor, facilitating the transfer of the Earth's electrons to our body.

9:31So it's actually a great way of grounding. And maybe explains why I love diving so much.

9:35Dr Sophie Shotter:Yes, actually it probably doesn't it. So that's grounding naturally. Now will you explain grounding sheets? Obviously with modern life, we can't spend 24 hours a day, seven days a week standing in the garden or in a local park. So that's where grounding sheets and other products come in. In principle, a grounding sheet or mat is designed to mimic the effect of standing barefoot on natural earth. It's typically made from conductive materials, often carbon or silver threading, and connects to a standard plug socket. But this plug doesn't power the mat. It simply links it to the earth's electrical field via your home's electrical wiring system.

10:15That's why you need to plug it in, but you don't put the switch down on the socket. so you plug the sheet in keep the switch up and the sheet instantly becomes earthed like that third safety pin on a plug you then lie down on the sheet and it doesn't have to be direct contact it can be placed underneath your regular sheet and this good electrical exchange starts to happen where the good electrons are said to flow from the earth into your body neutralizing those free radicals and reducing inflammation you can also get pillowcases and as i said you can get grounding mats which are maybe designed to sit under your keyboard some designed to go under your feet and there are even plug-in yoga mats some newer mat designs feature leather-like finishes or kind of fancy minimalist weave so they blend into home offices or shared spaces but I agree with others in that it's less about the bells and whistles and more about how regularly a mat fits into your daily routine and the best grounding mat is one you'll actually use so it might be you're super busy so just start with a sheet on your bed because you're going to get into your own bed most nights.

11:21Materials do matter. Look for sheets and mats made from non-toxic durable materials. Check if the mat comes with a grounding cord and tester kit to ensure it's functioning as it should. A cheap mat that doesn't ground is essentially just a fancy yoga mat. I think maybe at this point it would be interesting to hear about your experience Vee.

11:40Dr Sophie Shotter:Yeah well my experience was very interesting. Although my husband Paul's experience was equally interesting, albeit in a different way. So again, I borrowed a grounding sheet. I don't know the brand. I'll try and find out. And I put this sheet underneath our main bed sheet. And I didn't tell Paul because I wanted to know if it would help his sleep because Paul's had a lifetime of very bad sleep and waking up at two in the morning, three in the morning for about an hour at a time. So I plugged it in, like you've said, forgot about it. The next morning, I woke up feeling completely and utterly groggy, like that that groggy feeling that some people get when you wake up from a daytime nap.

12:15Dr Sophie Shotter:I felt almost quite nauseous with it. And this lasted for most of the day, although I felt I'd slept really deeply. Paul, who didn't know about the grounding sheet, woke up with the biggest smile on his face and said, I've just had the best night's sleep I've had in years. He didn't wake up once in the night and he said he slept really deeply. So, of course, I had a big grin going, aha, I know and tell him my secret. After the second night, his sleep was still good. Not quite so good, but he said he definitely feels he's been sleeping much, much deeper. I didn't have the same groggy next morning reaction again since using it.

12:48Dr Sophie Shotter:And I also feel I'm sleeping much deeper. So it could be my imagination as well. But I also think that the soreness I occasionally get around my lymph nodes and right breast after my operation, I think that's calmed down as well. So a very interesting experience. And I think that we're both sold on grounding. That is interesting. And I would say that looking at the reports online, some people are not able to start grounding overnight because they do have symptoms such as the ones you've had. And these can last for up to two weeks. And there are a few schools of thought on why. One that says this is a Herxheimer or sometimes called Herx reaction related to detoxing too fast.

13:30Other people say some plug sockets carry so-called dirty electricity from phone chargers and things like that, and that some people are sensitive to that. I've also come across comments that most properties in the UK are PME earth systems, meaning that the earth and neutral are shared at the point of entry into the property, so this can cause issues. Don't shoot the messenger. I'm not sure which one of these is true. I'm purely just reporting on all the theories out there. in terms of the reactions some people have headaches for a few days some get tummy aches a lot of people get that heavy groggy fatigue that you mentioned some have a tingling feeling which proponents say is the blood thinning and flowing better through the veins in terms of what to do experts say start out slowly and with the sheets work up to overnight other people say to buy a grounding rod which doesn't plug into the socket and instead you put it into the earth and it runs up to your bedroom window with a huge long cord.

14:29Others suggest investing in a socket monitor to make you have a good ground because there could be a cross connection in your wiring. These are pretty cheap and easy to buy. Sometimes what feels like grounding discomfort is actually sensitivity to the silver thread or the nickel-based conductive materials used in these grounding sheets and mats. These can cause irritation in some people or allergic reactions possibly. so always choose high quality grounding products and test a small area of skin first especially if you're prone to reactions. A lot of people also advise to stay hydrated to help flush out any toxins and likewise support the body with minerals and on that note do have a listen to our minerals episode with Caroline Allen.

15:14One other thing some people even report mood swings or just feeling a bit weird. Again experts say that all of this is very common as your nervous system shifts from fight or flight to calm. And as your body absorbs electrons from the earth, it will probably want to detox and rebalance. These effects usually pass quickly and are apparently a sign that grounding is starting to reduce stress and support healing. And fatigue is our body's signal to slow down. So I'd say if you can, just let your body rest. Because if the theories are true that grounding does tap into the parasympathetic nervous system, then you want to maintain your connection with earth's energy while your body regenerates.

15:54Dr Sophie Shotter:Well let's talk about I guess the science what are the claims and where is the science at? I won't go through all the studies as this would take far too long but we'll put loads of links in the show notes. I also won't go into all the claims because some are quite controversial when it comes to things like serious disease but early studies suggest a potential link between grounding and improved sleep plus lower cortisol and better vagal tone. Other small studies do indicate grounding helps with reducing blood pressure and inflammation and preliminary studies even show it may help with autoimmune diseases.

16:27To name just one bit of data, a 2012 study in the Journal of Environmental Public Health concluded that, and I quote here, the research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air, water, nutritious food and physical activity. Again I will caveat all of this by saying that some of these studies have been self-funded by grounding sheet manufacturers so again there's an immediate bias there and the few that aren't industry funded are way too small to glean any really useful information from and are based on self-reported responses of how people have felt after using them although I'd also add that we shouldn't dismiss people's responses.

17:11Either way, as always, we do need more rigour on the research in order to fully establish these health claims.

17:17Dr Sophie Shotter:So what about forest bathing? Because this has really appealed to me. I mean, I guess I do it because I live actually quite near some woods. And I know that at the time of recording, you have just got back from Japan where forest bathing is hugely popular. So should we talk about that? Yeah, I love forest bathing, although I didn't do it in Japan. I'll do a quick explainer. So forest bathing emerged in Japan in the 1980s and it was called shinrin yoku, meaning forest bathing or taking in the forest atmosphere. And the original purpose was twofold, to offer an antidote to tech boom burnout, but also to inspire people to reconnect with and protect the country's forests.

17:58The Japanese very quickly embraced it and by the 1990s, researchers began studying the health benefits of forest bathing. And there's now credible science to support what I think we innately know, that spending time in nature is good for us. It's said to reduce stress and anxiety, lower blood pressure, improve the immune system and enhance cognitive function. Essentially, it does all these things by decreasing stress hormones like cortisol. And trees release something called phytoncides. And these natural antimicrobial chemicals are something that we breathe in during forest bathing. They increase the activity of immune cells like the natural killer cells.

18:37In terms of data, a 2018 meta-analysis on green space exposure found that there are statistically significant reductions in diastolic blood pressure, salivary cortisol and heart rate. It also noted a lower incidence of diabetes plus cardiovascular and all-cause mortality in people who engaged in forest bathing and similar activities. so it's not quite as woo-woo as it might sound and interestingly in Japan and South Korea where most of the research on forest bathing has been done to date the practice is taken really seriously and it's actually prescribed by doctors for stress and high blood pressure.

19:15Here in the UK Dr Kirsten McEwan who's an associate professor of health and well-being at the University of Derby is part of a group that's leading UK studies on forest bathing. Do look up her work it's really interesting. I'll quote directly from an interview with her where she said that in relation to forest bathing that research in Japan has seen a 50 % increase in cancer protective proteins in people's blood and I find that fascinating and studies have shown that as little as two hours a week spent in nature can lead to improved health.

19:47Dr Sophie Shotter:Yeah that is all really fascinating but back to grounding obviously we can't stand outside on the grass 24-7 lovely as that would be as you previously said how long would it take to get benefit from natural grounding so if we were to stand barefoot outside so apparently it takes at least a half hour of exposure to access significant health benefits so experts recommend a minimum of 30 minutes of barefoot time outdoors every day if possible but don't stress over making this another thing that you have to add to your routine because there are loads of lovely habits you can incorporate on the daily do some gardening without gloves or barefoot so that you can feel the soil have a nap on the grass exercise outside barefoot rest against a tree touch rocks and trees with your bare hands I love hugging trees actually go wild swimming and certainly there are benefits to having lots of plants in the house I love tree hugging as well so I know that you have a grounding sheet because you talked about I think a couple of times in different podcasts last year what's your experience been like I can't say I noticed anything as perceptible as you and Paul, but I feel good for using it.

20:58And whenever I go and have any sort of energy-based treatments, they always pick up how profoundly grounded I am and how that is very unusual compared to other people. So I see that as a positive.

21:11Dr Sophie Shotter:Yeah. OK, so should we talk brands? Yeah. So there's a few. Sleep Earth is a very well-regarded brand. and I do like that their CEO is a qualified electrical engineer and they don't have their products made in China. They have their own factory here in the UK and they do a 90-day guarantee, which is good. I have mine from Roland Earthing and they're very well regarded. Groundology is another one. But again, do do your research and check reviews because there's so much choice out there. Yeah. Any final thoughts? I think that while the data isn't really there yet, we can't ignore anecdotal evidence particularly as you say things like Paul having his best night's sleep ever and he didn't even know you'd hidden the sheet under the bed when you think about it generations ago we all tended to spend more time outside there were also fewer physical barriers between the human body and the earth's natural surfaces we didn't have carpeted homes and offices we didn't wear rubber or plastic sold shoes not only that but we're obsessed with our phones and devices.

22:16So if the newer studies are to be believed, then our bodies are continually building up this strong electrical charge. I do think there's something to be said for moving away from man or woman made electrical currents and instead embracing a quite literally earth-based electrical system. Just as the sun gives us vitamin D, why should it seem so strange that the earth gives us something beyond a surface to walk and build on? I'd say watch this space, it's worth exploring and see what feels right to you.

22:47Dr Sophie Shotter:Well, I found this episode to be fascinating. Thank you so much. Thank you, Fee. And that ends this week's podcast. If you want to find out more about me and my work, or maybe book a consultation, head to drsophyshotter.com and you can find me on socials at drsophyshotter. And again, thank you so much for listening. Thank you.