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I’m lying on my back on the Santa Monica Proper Hotel’s outdoor patio, gaze turned skyward as I watch the palm trees sway in the breeze. I’ve been resting on a pulsed electromagnetic field (PEMF) mat for the last 15 minutes. It’s one of the offerings at a wellness pop-up taking place at the hotel, and I’ve been promised a cellular recharge. While I can’t say for sure if my cells are reenergized, I do feel pretty dang relaxed. Color me intrigued.
As a longtime health and lifestyle journalist, I’ve had the opportunity to test a wide range of wellness trends—and my philosophy is skeptical until proven otherwise. As I learned before my first PEMF experience, this mat is designed to emit electromagnetic waves that mimic natural frequencies. Here’s how it works: “Pulsed electromagnetic field therapy uses the application of intermittent magnetic-field pulses to living tissue,” says Nisha Chellam, MD, an internal medicine physician at Parsley Health. “This leads to tiny electrical currents that enhance the functions of the cells.” So, rather than sprawling out on the earth, you can use this mat to reap the same benefits.
Vogue’s Favorite PEMF Mats
Everything You Need to Know About PEMF Mats
Those benefits, according to Dr. Chellam, depend on the frequency, which typically ranges from one to five hertz. Lower frequencies (like the delta or theta range) may be more calming and grounding, helping you regulate your nervous system, unwind from a stressful day, slow your brain, and prepare for sleep. Higher frequencies, by contrast, “help with cellular transfer of calcium and other minerals or ions, leading to less inflammation, increased circulation, stress reduction, and enhanced recovery from exercise,” she says.
According to Jessica Alcalde, vice president of product at HigherDose, higher frequencies can also “offer a feel-good energy boost that allows you to focus, feel more creative, and problem solve—even in high-stress situations.” And because of its benefits for cellular health, inflammation, and circulation, PEMF can be a powerful tool for recovery and performance. Which is why HigherDose opted to include infrared heat in its mats, “creating a synergistic effect where the heat relaxes the muscles to allow the PEMF waves to penetrate even more deeply,” Alcalde says.
That said, Dr. Chellam notes that PEMF therapy can be great for “people with chronic insomnia, chronic pain, athletes, high-stress individuals, and people who need improvement in circulation.” Well, as a self-identified high-stress individual, I was eager to give these mats another try. Several at-home options are available on the market, ranging in price from around $350 for a Bon Charge PEMF mini to nearly $1,300 for a full-size HigherDose infrared PEMF Pro mat. I opted to try the latter, as I’m already a fan of their sauna blankets.
My Experience With PEMF Mats
The mat is easy to set up; you simply find a bit of floor space to spread it out, plug it in, and relax on it. Dr. Chellam suggested using the mat for 10 to 20 minutes, starting on the lower end and gradually increasing the time to achieve the maximum benefit (no more than 30 minutes at a time). As I’ve been trying to hone my nightly wind-down ritual for a clearer mind and better sleep, I decided to give it a try an hour before bed. Not certain I could sit for 10 minutes without my mind racing, I opted to queue up a guided meditation to really get in the flow. By the time my session came to a close, I felt significantly more relaxed and ready for some shut-eye. (Candidly, I may have started nodding off toward the tail end of the session.) Was it the mat or the meditation? While I can’t know for sure, I do plan on incorporating this practice into my routine more regularly.
For best results, Alcalde suggests thinking of PEMF as a cumulative practice rather than a one-off treatment. “Your exact protocol is dependent on your own personal wellness needs and goals,” she says. “A high-frequency session in the morning to feel energized and focused, paired with a lower frequency in the evening to wind down, is an amazing way to get maximum benefits from your PEMF mat.”
Dr. Chellam does caution that it’s not suitable for people who have pacemakers, potential bleeding disorders, or tumors or cancers (theoretical risk that it may stimulate growth). Also, if one is on an anticoagulant medication, one should avoid using this without supervision. And she advises against children or pregnant people using these mats. Also, even though PEMF is easy to access, “it’s important to make sure you work with a health care provider who understands its use in a specific condition,” she says. “It is still not considered an evidence-based intervention.” That said, if you’re intrigued to give it a try (and you get your doctor’s go-ahead), here are some of the mats we’d recommend.
