A good night’s sleep can feel elusive in our always-on world. Maybe you have a busy week ahead and can’t stop stressing about it. Or perhaps you simply want to relax at bedtime, but the blue light from your devices is keeping you alert. Either way, you’re not alone. Sleep masks can help block out distractions and promote a more restful night of sleep. In this post, we’ll take a closer look at the benefits of sleep masks, how they can help you fall asleep faster, stay asleep longer, and wake up feeling deeply rested and mentally refreshed, night after night. We will also touch upon major differences between Duvet vs Comforter.
Yumerest’s solution to better sleep? Cloud-like fluffy duvets, which work alongside sleep masks to help readers achieve their objectives, such as to fall asleep faster, stay asleep longer, and wake up feeling deeply rested and mentally refreshed, night after night.
Is it Good to Sleep With a Sleep Mask?
A sleep mask is a simple tool that promotes better sleep. It blocks out light to create a dark environment that’s conducive to sleep. A sleep mask can help shut out light from street lamps, car headlights, or a partner’s phone or tablet that disrupts your ability to fall asleep.
How Does Light Affect Sleep?
All of us have an internal clock that regulates our circadian rhythms, including when we sleep and when we are awake. And light is the most critical factor that helps establish when we should feel awake (generally during the day) and when we should feel sleepy (typically at night).
How dark is your bedroom? To find out why that matters and whether sleeping in an eye mask is worthwhile, read on.
How Is Light Related to Sleep?
Our circadian system evolved well before the advent of artificial light. As anyone who has been to Times Square can confirm, just a few watts of power can trick the brain into believing that it is daytime at any time of night. So, what's keeping your bedroom alight?
Bright Screens Disrupt Sleep
A tablet used in bed at night to watch a movie is more than 100 times brighter than being outside when there is a full moon. Working on or watching a computer screen at night is about 10 times brighter than standing in a well-lit parking lot.
Exposure to light at night disrupts the natural processes that help prepare the body for sleep. Specifically, your pineal gland produces melatonin in response to darkness. This hormone is integral for the circadian regulation of sleep.
What Happens When We Are Exposed to Light at Night?
Being exposed to light at night suppresses melatonin production, changing our sleep patterns. Compared to sleeping without a nightlight, adults who slept next to a nightlight had shallower sleep and more frequent arousals.
Even outdoor artificial light at night, such as street lamps, has been linked with getting less sleep. But the impact of light at night is not limited to just sleep.
Nighttime Light Linked to Health Risks
It's also associated with increased risk of developing depressive symptoms, obesity, diabetes, and high blood pressure. Light exposure misaligned with our circadian rhythms, that is, dark during the day and light at night, is one reason scientists believe that shift work puts people at higher risk for serious health problems.
Not All Sleep Masks Are Created Equal
There are numerous types available, each offering its own unique set of benefits. These include:
- Cloth masks
- Gel masks
- Weighted masks
- Cushioned masks
Cloth Eye Mask
There are many types of cloth eye masks, from silk and cashmere to cotton, velvet, and even fleece. Cloth eye masks are versatile and can work for most people. Depending on the fabric you choose, they can have different benefits. For example, silk cloth masks may work well if you have sensitive skin.
Gel Eye Mask
If you’re a person who enjoys cold pressure, you might find that a gel sleep mask helps you drift off. Cooling eye masks can help with:
- Allergy symptoms
- Itchy eyes
- Puffiness
- Dark circles
- Irritation
- High temperatures
Weighted Eye Mask
Weighted eye masks can provide a similar feeling to a weighted blanket. These masks typically have small beads inside that provide extra weight, creating a sensation of heaviness.
Cushioned Eye Mask
A cushioned eye mask can feel more comfortable to wear and less restrictive. They also tend to fit the contour of your face better. Cushioned masks tend to be thicker, too, and they’re able to block out the light entirely.
Can An Eye Mask Improve Sleep?
The short answer is yes. An eye mask can improve your sleep. Both research and experts suggest that wearing a comfortable eye mask at night can transform your rest from just okay to peak beauty sleep. An eye mask can come in handy in all sleeping arrangements.
Blue Light From Screens Can Disrupt Your Sleep
If your bedmate is a night owl, they may stay awake reading or watching TV on mute as you’re trying to power down. Even if they aren’t making noise, that light can keep you up.
That’s because blue light from screens and even a dim light from a bedside lamp can suppress your body’s ability to produce melatonin (or the hormone that helps manage your sleep-wake cycle).
Eye Masks Block Light to Help You Fall Asleep
Eye masks also can shield you from light, which can help you fall asleep because darkness signals the pineal gland in your brain to secrete melatonin, says Shelby Harris, PsyD, a board-certified sleep psychologist and director of sleep health at Sleepopolis.
“Studies have shown that using a sleep mask can help you fall asleep faster and stay asleep longer, making it a great option for anyone struggling with light pollution or restless nights,” Dr. Harris says. Maybe your room is dark before you go to bed, but by 6 a.m., the sun is beaming through your curtains or window blinds. A sleep mask can save you from an early morning wake-up call.
Research on Sleep Masks
Researchers from Cardiff University in the United Kingdom conducted a series of experiments to see if wearing an eye mask while sleeping at night could improve specific measures of learning and alertness. Roughly 90 healthy young adults, 18 to 35 years of age, alternated between sleeping while wearing an eye mask or being exposed to light at night.
They recorded their sleep patterns in a sleep diary. In the first part of the study, participants wore an intact eye mask for a week. Then, during the next week, they wore an eye mask with a hole exposing each eye so that the mask didn't block the light. After sleeping with no light exposure (wearing the intact eye mask) and with minimal light exposure (the eye mask with the holes), participants completed three cognitive tasks on days six and seven of each week.
Sleep Masks Boost Memory, Alertness, and Sleep Quality
First was a paired-associate learning task. This helps show how effectively a person can learn new associations. Here, the task was learning related word pairs. Participants performed better after wearing an intact eye mask during sleep in the days leading up to the test than after being exposed to light at night.
Second, the researchers administered a psychomotor vigilance test, which assesses alertness and reaction time. Blocking light at night also improved reaction times on this task. Finally, a motor skill learning test was given, which involved tapping a five-digit sequence in the correct order. For this task, there was no difference in performance whether participants had worn an intact eye mask or been exposed to light at night.
Eye Masks Outperform Other Sleep Aids, Study Finds
A sleep mask may be even more effective than listening to a white noise machine or wearing earplugs alone. A meta-analysis of critically ill patients in intensive care, who often experience sleep disruptions, revealed that out of 11 different sleep interventions, wearing an eye mask was the most effective strategy for improving sleep quality.
Wearing an eye mask with earplugs was equally effective at lulling participants to sleep and helping them stay asleep. No research study is ever perfect, so it is essential to take the conclusions above with a grain of salt.
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15 Amazing Benefits of Sleep Masks That Make Them a Nighttime Essential
1. Increased REM Sleep
Research shows that sleep masks improve REM sleep, which is crucial for your overall health. A 2010 study found that patients in an intensive care unit (ICU) who wore sleep masks experienced longer REM periods, shorter REM latency, and increased melatonin levels. This leads to healthier sleep patterns and hormonal balance, which benefits both mental and physical health.
2. Good for Eyes and Skin
Sleep masks create a barrier between delicate facial skin and the friction caused by pillowcases. This reduced friction can prevent the development of sleep lines and wrinkles that may occur over time due to repeated contact with bedding. Additionally, the improved sleep quality a sleep mask provides is associated with overall skin health, as the body undergoes necessary repair and regeneration during sleep.
While using a sleep mask is not a guaranteed method to prevent wrinkles, when paired with a nighttime skin routine and sun protection, it can help you preserve your skin’s natural glow and smoothness. Eye masks can also be helpful if you sleep with a fan on or in a dry environment. Sleep masks can protect the eyes from dryness by creating a barrier against drafts and reducing the risk of irritation.
3. Reduced Risk of Diseases
People who cannot rest well at night are at an increased risk of developing chronic health conditions like heart ailments and Alzheimer’s. They are also vulnerable to diabetes and cardiovascular problems. Thus, using an eye mask is recommended because improving your sleep quality reduces the risk of developing health problems.
4. Offers Relaxation
Most people work on their laptops, which can cause their eyes to feel tired by the end of the day. To address this, eye masks are necessary. The cooling gel or Aloe Vera masks are ideal for this purpose, as they help prevent itching in the eyes and provide a relaxing effect.
5. Protects Your Skin
Nobody likes a dull and lackluster face. But when you fail to catch good-quality sleep, your skin loses its glow and looks pale. Especially around your eyes, the area turns gloomy, and dark circles appear. To prevent this from happening, the use of eye masks is recommended. The masks help preserve delicate skin around your eyes, which prevents wrinkles and dark circles.
6. May Help Relieve Headaches
Light sensitivity, or photophobia, is one of the most common features of chronic migraines. Anyone with migraines knows they can be particularly debilitating when they hit during the middle of the day, when sunlight makes it difficult to find a dark room to recuperate in. A sleeping mask can give you that much-needed reprieve, no matter where you are.
If you don’t have blackout shades or even need to take a break at work when you’re on the go, a sleep mask allows you to bring some relief to an oncoming migraine quickly.
7. Can Be an Alternative to Medication
Controlling the lighting when you sleep is a readily available and cost-effective way to aid your sleep. It’s also a lower risk than sleeping pills or melatonin, which, though these may help with a rough night of sleep, aren’t always the ideal permanent solution.
Introducing an eye mask into your sleep routine is a great way to consistently get some shut-eye without feeling dependent on medication or other sleep aids.
8. May Help Minimize Dry Eyes
If you wake up with irritated, scratchy eyes, a sleep mask may help alleviate them, according to a study published in BMJ Open Ophthalmology. When you have a heater or air purifier running while you sleep, you can dry out the air, causing you to wake up with dry, irritated eyes. A humidifier can help balance out your space by bringing back moisture.
Humidifiers can be expensive and require high maintenance to keep the vapor filtered and sanitized. While a sleep mask can’t add any moisture back into your home, it may trap the moisture around your eyes, keeping them hydrated or protecting them from dust and allergens.
9. May Help Prevent Wrinkles
Want to know one of the best ways to prevent wrinkles? Sleep! A recent study from the American Academy of Sleep Medicine found that sleep deprivation is associated with more wrinkles and fine lines around the face. But lack of sleep isn’t the only reason you may develop wrinkles; according to the Aesthetic Surgery Journal, we can also create wrinkles from facial expressions while we sleep.
Silk Sleep Masks Prevent Wrinkles
When we sleep on our stomach or side, we compress our facial features, which can lead to the formation of more wrinkles. Fabrics like cotton can absorb the skin’s natural oils and tend to be rougher on the skin. Using a cotton pillowcase without shielding your eyes with an eye mask can cause friction, tugging at your skin, and dehydrating it, which accelerates the formation and exacerbates the appearance of wrinkles.
Because silk is gentle and glides smoothly over the skin, while also helping to retain moisture, wearing a silk eye mask will help maintain smooth, soft, and nourished skin. When you wear a silk sleep mask, you’re now protecting the sensitive features around your eyes from friction damage. Couple this with a silk pillowcase, and you’re one step closer to actual beauty sleep.
10. Can Help Calm Sleep Anxiety
If you struggle with sleep anxiety, you know how important it is to set up your environment for success. Exposure to light before bed can suppress your melatonin levels, making it difficult to fall asleep. By adding a sleep mask to your bedtime routine, you are not only controlling your environment further, but if you invest in a weighted eye mask, you may experience similar benefits to those who use weighted blankets.
A study in 2020 found that using weighted blankets helped improve sleep and reduced the symptoms of those who suffer from anxiety and depression. Weighted blankets and eye masks offer deep pressure stimulation, which can relax the nervous system. If you’re unsure if you’d be comfortable with a weighted blanket, a sleeping mask is a great place to start.
11. May Help You Fall Asleep Faster
Sleep masks may help you achieve a deeper sleep. They can also help you fall asleep even faster. There’s nothing worse than lying in bed, counting down how many hours I have until I wake up. There are many techniques you can try to fall asleep fast, and introducing an eye mask to the equation may speed things up even further.
According to the simulated ICU study we mentioned earlier, those who used sleep masks and earplugs were able to fall asleep sooner and get more overall sleep than those who didn’t. And while there isn’t a study on sleeping masks versus earplugs, we know that both work to reduce different distractions that may impede how quickly you hit the hay.
12. Improved Brain Function
In a meta-analysis published in December 2023, researchers in China reviewed dozens of studies worldwide that examined the effectiveness of various nursing interventions aimed at improving sleep quality in critically ill patients. These studies, which included more than 2,000 participants, examined multiple interventions, including wearing an eye mask, using earplugs, aromatherapy, meditation, routine care, and others.
By reviewing the results of all the studies, the authors concluded that eye masks, when used alone or in combination with earplugs, are the most effective interventions for enhancing sleep quality in critically ill patients. These findings align with a growing body of research indicating that eye masks can indeed make a significant difference.
Eye Masks Improve Memory and Alertness
A study published in the journal Sleep in December 2022 showed that wearing an eye mask improves alertness and memory. To test this, researchers had a group of people aged 18-35 wear eye masks every night for a week, followed by another week in which light was not blocked from their eyes at night.
At the end of each week, they were given a series of tests. Results showed that using an eye mask to block light improved alertness, reaction time, and memory.
Eye Masks Enhance Deep, Restorative Sleep
In another experiment, participants wore a device that monitored their sleep and a light-blocking mask or one with holes cut out over the eyes. In subsequent cognitive tests, those who wore a light-blocking eye mask performed better on the tests than those who did not.
These benefits correlated with the amount of time spent in slow-wave sleep, one of the four stages of sleep during which the body relaxes into deep, restorative rest.
13. Helps Maintain Skin Hydration
Eye masks can help keep the skin hydrated. As in other instances where the body is covered or masked, this is mainly due to the products on the face, like eye creams, being protected from the outside, but it depends on the material used. Unlike cotton, silk doesn't absorb moisture from your skin, allowing it to retain its natural hydration overnight.
Silk and satin eye masks are softer on the skin and prevent friction, while cotton can absorb moisture and oils, potentially drying out the skin around the eyes. Silk and satin have better temperature-regulating and moisture-wicking properties, keeping your skin hydrated throughout the night.
14. Resets Circadian Rhythm
The solution to fixing your sleep could be as simple as silk on the eyes, which, in turn, helps reset your circadian rhythm (the body's natural "internal clock"). The gentle touch of silk may stimulate serotonin production to improve your mood, while its light-blocking properties boost melatonin levels, helping regulate your sleep cycles.
15. Can Make Travel More Comfortable
Beyond these practical aspects, sleep masks contribute to overall comfort and relaxation during travel. The familiar sensation of darkness promotes a sense of security, crucial in less familiar sleeping environments. Daytime napping becomes more accessible with a sleep mask, offering a quick recharge during long journeys.
Traveling, whether by airplane, car, or camping, often disrupts our regular sleep patterns. Sleep masks emerge as invaluable companions in such scenarios, offering a range of benefits to enhance your rest while on the move. They contribute to better sleep quality by creating a dark, conducive environment, especially crucial in unfamiliar surroundings where light variations can be significant.
Sleep Masks Ease Jet Lag and Light Disruptions
By regulating circadian rhythms through light blockage, sleep masks help your body adjust to new time zones, potentially minimizing the disruptive effects of jet lag. Moreover, disturbances from external light sources, which are prevalent on planes, when sleeping in cars, or even at campsites, are effectively reduced, allowing for a more restful sleep.
The mask provides privacy and personal space in crowded settings, such as when you’re sleeping on an airplane, ensuring a more peaceful rest despite shared spaces.
Related Reading
- How to Maximize Deep Sleep
- How to Improve Sleep Score
- Is It Bad to Sleep With Earplugs
- Weighted Blanket vs Comforter
How Often Should You Use a Sleep Mask?
Using a sleep mask every night can be a great habit to build. “It helps signal to your brain that it’s time to sleep by blocking out light, which is especially helpful if it’s bright where you sleep or if you’re sensitive to light,” notes Gasia. “As long as it’s comfortable for you, there’s no harm in using a sleep mask nightly.”
Bacteria: The Downside of Skipping the Wash
While you can certainly use an eye mask every night, it’s very important to make sure you’re washing it regularly. “A lot of people forget to wash their eye masks, but bacteria can build up on them just like they can on your sheets or clothing, which increases your risks of breakouts or infection,” says Yadav. “I’d recommend washing your eye mask at least once a week.”
No Sleep Mask? No Problem!
Sleep masks not for you? Fortunately, there are some alternatives, including:
Blackout Curtains
Like sleep masks, blackout curtains can block out light that prevents you from sleeping. Unlike eye masks, they don’t offer direct contact. For some, this can be a benefit. Whether you prefer a mask or a blackout curtain for blocking light is a matter of personal preference.
Lifestyle Changes
There may be minor adjustments you can make to your daily routine that support a better night’s sleep. For instance, reducing your alcohol and caffeine consumption can help improve your sleep quality. Exercise may also help improve your sleep quality.
Cool Clothes and Sheets
Just like the gel eye masks mentioned above, cooling clothes and sheets may also help lower your body temperature when you go to bed. Cotton or bamboo fabrics may provide the relief you need. Try popping your pajamas or sheets in the freezer for a few minutes before bedtime.
Related Reading
- Best Sleep Mask for Side Sleepers
- Best Bedding for Night Sweats
- Best Bedding for Hot Sleepers
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Best Noise Cancelling Earplugs for Sleeping
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