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News / Sleep Basics / Sleep Masks Benefits – Do sleep masks really work?

Sleep Masks Benefits – Do sleep masks really work?

Let’s look at the benefits of using sleep masks
Author avatar: Andrew Jolie Andrew Jolie March 25, 2024 9 min read

Getting a good night's sleep can sometimes feel like a luxury. Sleep masks are a simple yet effective solution among the various tools and gadgets promoted to help you sleep. But do sleep masks really work? Let’s look at the benefits of using sleep masks, how they function, and answer some common questions and concerns surrounding their use.

Do Sleep Masks Really Work?

Sleep masks might not be the first solution you think of when trying to improve your sleep, but they offer significant, overlooked benefits. By effectively blocking out light, sleep masks promote the production of melatonin, the hormone that regulates sleep and wake cycles. This can be especially beneficial for urban environments where it’s hard to escape light. If you work night shifts or have irregular sleeping patterns, a sleep mask will help you create a dark, restful environment that encourages sleep.

Sleep masks can be a game-changer if you struggle with insomnia or are sensitive to light during sleep. The darkness achieved by wearing a sleep mask signals the body that it is time to wind down, making it easier to fall asleep and stay asleep. This simple tool helps you fall asleep quicker and also helps you achieve deeper and more uninterrupted sleep cycles, which are crucial for your cognitive function and overall health.

How to Wear a Sleep Mask?

A sleep mask should fit you comfortably to maximize its benefits. The mask should sit snugly around your head, covering both eyes completely without putting pressure on your eyelids. This ensures that no light seeps through, providing an optimal environment for sleep. Choosing a soft, breathable silk mask can enhance comfort, especially if you have sensitive skin.

Sleep Masks Benefits

Promotes Quicker Sleep Onset

Sleep masks' ability to create a dark environment is crucial if you struggle to fall asleep. Light is a major cue that affects the sleep-wake patterns of our internal clocks. By blocking out intrusive light, whether it's from streetlamps or electronic devices, sleep masks encourage your body to transition into sleep mode more swiftly. This can be especially beneficial if you need to sleep in environments that cannot be completely darkened, such as airplanes or areas with significant outdoor lighting.

Improves Sleep Quality

Numerous studies have highlighted the benefits of a dark sleeping environment, indicating that it leads to deeper and more restorative sleep. A dark environment helps sustain the deeper stages of sleep, which are essential for the body to repair itself and consolidate memories. Sleep masks are a practical solution to achieve this optimal darkness, potentially reducing the likelihood of waking up during the night and improving overall sleep quality.

Enhance REM Sleep

REM, or rapid eye movement sleep, is crucial for feeling revitalized and alert when you wake up. Getting at least 90 minutes of REM sleep each night is essential for optimal daytime functioning. Disturbances throughout the night or difficulty achieving a full eight hours of sleep can significantly reduce the amount of REM sleep you get. Using an eye mask, you can block out disruptions that might prevent you from settling into deep sleep, increasing the likelihood of achieving enough REM sleep. This can help ensure you wake up refreshed and prepared to tackle your day.

Increases Melatonin Levels

Exposure to light during the evening can significantly interfere with melatonin production, which the body needs to sleep. By wearing a sleep mask, you shield your eyes from light, promoting a natural increase in melatonin production. This helps regulate your sleep cycle and enhances sleep quality by aligning it more closely with your body’s natural circadian rhythms.

May Help Minimize Dry Eyes

In environments with dry or artificially heated air, such as those heated by furnaces in the winter or air-conditioned rooms in the summer, the air can significantly dry out the eyes, leading to discomfort and irritation. A sleep mask acts as a protective barrier, covering the eyes and creating a microenvironment that retains moisture naturally produced during sleep. This can help prevent the dry, scratchy feeling that you might wake up within these conditions. If you sleep with a fan or air purifier, which can also dry out the air, sleep masks provide a simple but effective solution to maintain hydration around the sensitive eye area, enhancing comfort and sleep quality.

Can Help Calm Sleep Anxiety

For many people, anxiety can surge at night, turning sleep time into a period of stress and worry rather than rest and rejuvenation. Incorporating a sleep mask into one's bedtime routine can help mitigate this anxiety by blocking out overstimulating visual cues that can prevent relaxation. Furthermore, weighted sleep masks can offer additional benefits; like weighted blankets, they provide gentle pressure on the face, stimulate serotonin release, reduce cortisol levels, and promote relaxation. This use of deep pressure therapy through a sleep mask can create a safer, more comforting sleep environment, making it easier to fall asleep and stay asleep amidst anxiety.

May Help Relieve Headaches

For those who experience light sensitivity, commonly associated with conditions like migraines, the minimal stimulus provided by a sleep mask can be crucial. The darkness achieved by wearing a sleep mask helps alleviate the harsh impacts of light, which can trigger or exacerbate headaches. This is especially beneficial during a migraine attack when even the slightest glint of light can lead to severe pain. By ensuring complete darkness, sleep masks provide a sanctuary for those suffering from these conditions, allowing for a possibility of quicker relief and less intense headache symptoms. Additionally, for chronic migraine sufferers, regular use of a sleep mask might even help in reducing the frequency of headache onset by consistently mitigating one of the common triggers—light.

Portable and Convenient

Sleep masks are a standout solution for improving sleep due to their portability and ease of use. Lightweight and typically made from fabrics that are comfortable against the skin, such as silk or cotton, sleep masks are easy to pack and carry, making them an ideal accessory for travelers or busy professionals. They are especially handy if you need to catch some rest in varied environments, offering a quick and effective way to isolate yourself from visual disturbances and create a personal space conducive to sleep.

Enhanced Sleep during Daylight

Sleep masks can be a lifesaver if you work night shifts or have irregular schedules that require sleeping during the day. They help simulate nighttime conditions by blocking out daylight, tricking your brain into a restful sleep state despite the natural inclination to be awake during daylight hours.

Supports Better Mental Health

Good sleep is a cornerstone of mental health. Sleep masks can play a pivotal role in improving sleep patterns, which in turn can reduce stress, alleviate anxiety, and ward off symptoms of depression. Sleep quality can significantly influence your mood and emotional stability, making sleep masks a valuable tool if you’re focusing on mental health improvement.

Travel Sleep Aid

Sleep masks are particularly useful for travelers experiencing jet lag or long flights. They can help adjust your body's internal clock to new time zones by blocking out light and encouraging sleep at times that might otherwise feel unnatural due to time zone differences.

Reduces Eye Strain

In environments where it's difficult to control lighting—like in a plane or a room with bright electronics—a sleep mask can relieve the strain that bright lights cause on your eyes. This is also beneficial if you’re sensitive to light or spend long hours in front of screens.

Improves Skin Health

Certain sleep masks, especially the ones made from natural silk, can help keep the skin hydrated by reducing moisture loss and minimizing exposure to drying environments. Silk masks can also prevent sleep creases and wrinkles that might form from pressing your face against a pillow.

Affordable Sleep Aid

Compared to other sleep aids like prescription medications or high-tech devices, sleep masks offer a cost-effective alternative. They don’t require ongoing expenses or prescriptions, making them accessible to many people.

Minimizes Sleep Disruption in Shared Environments

Sleep masks can help maintain personal sleep quality by isolating sleepers from the disturbances of others’ lights and activities. They are also useful if you share a room or sleep in dormitories, hostels, or camps.

FAQs about the Benefits of Sleeping Masks

Can I Use a Sleeping Mask Every Night?

Yes, using a sleep mask every night is perfectly safe, which can significantly enhance your sleep quality. Regular use of a sleep mask can help train your body to recognize that it's time to sleep, facilitating a quicker sleep onset and a more stable sleep routine. For many, especially those who experience sleep irregularities or live in environments not conducive to natural sleep patterns, nightly use of a sleep mask can effectively maintain consistency in their sleep habits, leading to more restful nights and energetic days.

Are There Any Side Effects of Sleeping Masks?

Generally, sleep masks do not cause any adverse effects and are safe for nightly use. However, ensuring the mask fits correctly is the key to avoiding potential discomfort. A sleep mask should be snug enough to block out light but not so tight that it puts pressure on the eyes or causes headaches. Using a mask made of soft, breathable materials can also prevent any skin irritations or discomfort. It's worth investing a bit of time to find the right mask that offers comfort and functionality.

What Happens if You Sleep with a Sleeping Mask?

Using a sleep mask regularly at bedtime can profoundly impact the quality of your sleep. By blocking out intrusive light, a sleep mask creates an ideal darkness that cues your body to produce melatonin, the hormone that regulates sleep. This environment not only helps you fall asleep faster but also enhances your quality of sleep by promoting deeper sleep cycles. As a result, you wake up feeling more refreshed and alert. If you live in areas with high light pollution or sleep often during the day, due to night shiftt he mask becomes an invaluable tool for maintaining healthy sleep patterns.

Who Should Use a Sleep Mask?

Sleep masks are beneficial for nearly everyone, but they are particularly vital if you struggle with sleep due to light exposure. People who work night shifts, travel frequently, or live in brightly lit urban environments will find sleep masks to be a Godsend in achieving sufficient rest. They are also recommended if you are light-sensitive or have conditions like insomnia where even minor light can disrupt sleep. Using a sleep mask can be a great addition to anyone’s sleep hygiene routine, enhancing overall sleep quality and improving health and well-being.


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