Can An Acupressure Mat Really Help You Stress Less And Sleep Better?

Imagine lying down on a padded mat dotted with hundreds of sharp plastic spikes. It’s not the most relaxing thought, but many people swear by acupressure mats and their purported benefits, which range from reducing stress to promoting better sleep to relieving chronic pain.

What is acupressure?

Like acupuncture, acupressure involves manipulating pressure points but without breaking the skin. The practice has been used for thousands of years and many swear by the benefits of using an acupressure mat.

In traditional Chinese medicine, it’s believed that your “qi,” or life force, flows through your body via 20 major pathways or “meridians.” Acupressure practitioners apply pressure on specific points along those meridians to treat different health concerns, says Angela M. Cheung, professor of medicine at the University of Toronto and director of the Integrative Medicine Program at University Health Network. “It’s usually done for ailments that [can], like nausea and headaches.”

The body has 361 pressure points, which are associated with various benefits. There’s one between your thumb and forefinger that, when manipulated, is said to alleviate headaches, and another located approximately four finger-widths above the inner ankle bone that’s connected to relief from menstrual cramps.

How do acupressure mats work?

An acupressure mat is designed to target many pressure points at once. It can be used in different ways to treat different body parts—lying on it will stimulate the acupressure points by the spine, which can help with back pain relief, while standing on it will hit the stress-relieving spots on the bottoms of the feet. There are also spike-covered pillows made for the neck.

Acupressure therapy is safe and shouldn’t hurt, though it might be uncomfortable. (Pregnant people are advised to consult their doctor.)

Are acupressure mats worth it?

When it comes to efficacy, the jury’s still out on acupressure mat benefits. Cheung notes that there aren’t a lot of studies that support the claim that acupressure has health benefits. And there is even less research on the efficacy of acupressure mats—one study published in 2023 found that their use decreased perceived stress but not psychophysiological stress (meaning that while participants experienced better sleep and concentration, their blood pressure, heart rate and pain tolerance didn’t change significantly).

Cheung’s verdict? If an acupressure mat helps you feel less stressed, use it—but don’t expect it to heal everything that ails you.

The best acupressure mats 2024

Shakti Acupressure Mat, $104

This mat is made with thick plant-based foam that molds to the shape of your body for a deeper, more comfortable experience. It comes in a ton of fun colours, as well as three intensity levels, from beginner (level 1) to expert (level 3).

The spikes are sharp enough to be felt through fabric (such as a T-shirt, which the brand recommends using to start with), but it’s surprisingly cushiony.

Elebox Acupressure Mat, $33

With a full-size mat and an acupressure pillow, this affordable set is perfect for those who are looking to put the benefits of acupressure to the test for the first time. It comes with a free storage bag.

Dakini Acupressure Mat, $129

This three-piece acupressure set contains a full-size mat, a mini mat and a pillow. The bigger mat has straps for carrying. The square mat is the perfect size to target specific body parts, like feet or shoulders.

Tiger Tail Acupressure Mat, $35

If you’re short on space, opt for this square mat that’s easy to store under a bed or sofa. It’s also a great travel option if you want to take your acupressure mat on the go.

Acupressure’s Potent Points by Michael Reed Gach, $29

To learn more about using acupressure to stimulate specific pressure points, Cheung recommends reading Acupressure’s Potent Points by Michael Reed Gach.