Locations:
Search IconSearch
March 17, 2021/Living Healthy/Sleep

The Case for Wearing a Sleep Mask

Here's why you might want to give it a try

Person asleep on their back in bed with an eye mask on and one arm above their head

With the promise of taking “beauty sleep” to the next level, sleep masks are available in a variety of shapes, sizes and materials. But do they help you sleep better?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

“It depends on the person,” says sleep expert Samuel Gurevich, MD. “People need to find out what works best for them. A safe, calm environment is important for a good night’s rest, and blocking out light is part of that. Eye masks can help, especially if your normal sleeping time is during the day.”

Dr. Gurevich discusses getting your best rest by using eye covers for sleep.

Do sleep masks work?

A sleep mask is a fabric eye mask used for sleeping benefits. And while Dr. Gurevich says there isn’t a lot of research supporting their effectiveness, anecdotally, they seem to help.

“Staying alert is the body’s response to a dangerous environment. Thousands of years ago, the people who fell asleep easily, especially if it was loud and busy outside, were the ones eaten by the saber-toothed tigers. Those who were appropriately alert survived, and so did their genes,” explains Dr. Gurevich.

“That’s why many need their environment just right to fall asleep. It normally needs to be safe, comfortable and without a lot of stimulation, including artificial light or a TV playing in the background,” he continues. “Eye masks can help achieve this because they create that dark, quiet room.”

Who should try a mask for sleep?

Dr. Gurevich says that while anyone could benefit from wearing a sleep mask, you may find them particularly useful if you:

Advertisement

  • Don’t have blackout curtains where you sleep.
  • Have insomnia.
  • Work a night shift.

Sleep mask benefits

“Putting on an eye cover for sleep can be part of a calming bedtime routine that conditions your brain to recognize everything’s safe, calm and comfortable. Your routine tells the brain it’s time to shut off and let sleep come,” says Dr. Gurevich.

Because sleep masks can help you fall asleep faster, they may increase the amount of sleep you get. Good quality sleep can improve your:

“Longer-term benefits of good healthy sleep include a decreased risk of cardiovascular disease and stroke,” adds Dr. Gurevich. “Sleep is one of the unsung heroes of our health. We tend to take it for granted and borrow from it, but it affects every part of your life.”

How to find the right eye mask for sleeping benefits

Dr. Gurevich recommends choosing a mask for sleep that feels comfortable. “It’s a highly individualized decision. Some people like a soft, fuzzy surface. Others prefer a shiny one,” he says. “There are also people who find good results from cooling or heating eye masks.”

Your sleep mask should fit not too tightly and remain comfortable even when you sleep on your side. “Focus on what feels the best instead of what looks the best, and you’ll find the right eye mask for you.”

Advertisement

Learn more about our editorial process.

Related Articles

person sitting down, holding their hand to their throat
December 18, 2024/Ear, Nose & Throat
Why You Have a Sore Throat in the Morning

Dry air and acid reflux are just two of the many possible causes of your scratchy throat

Female asleep in bed in darkened bedroom, red alarm clock on table
November 15, 2024/Sleep
Why Women Need To Sleep More Than Men

Changing hormones, mental health issues and a higher risk for sleep disorders can all impact women’s sleep needs

Person with eyes closed, inhaling on an asthma inhaler
November 12, 2024/Lung
Why Is My Asthma Worse at Night?

Nighttime asthma attacks can be due to acid reflux, allergens and hormonal changes, but treatment can help prevent them

Person holding to-go coffee cup in one hand and dog leash in the other, walking dog in park, in autumn, leaves falling
November 5, 2024/Sleep
Feeling Tired? Here’s How To Stay Awake

Drink some water, take a little walk, step away from your computer and chat with a coworker, or even your toddler, to help ward off daytime sleepiness

Tossled teen sleeping in bed, with pillow and blanket
November 1, 2024/Children's Health
Here’s How Many Hours Teens Should Sleep

The need for sleep often takes a back seat for teens, but they need eight to 10 hours of sleep to stay mentally healthy, strengthen their brains and prevent injury

Person sleeping on their back with hand on chest
October 31, 2024/Sleep
The Military Sleep Method: Does It Work?

The military sleep method promises to get you snoozing in two minutes — the techniques are sound but outcomes may vary

Pregnant person sleeping on back on the couch
September 23, 2024/Pregnancy & Childbirth
Is It Really All That Bad To Sleep on Your Back While Pregnant?

Sleeping on your back for long stretches may impact circulation as your bump gets bigger — sleeping on your side is safest

Hot mug of lettuce water, with lettuce stalks nearby
August 28, 2024/Sleep
Can Lettuce Water Actually Help You Sleep?

While it’s rich in antioxidants, this leafy water trend is likely not much of a sleep inducer

Trending Topics

Person sitting on floor at night next to bed in deep thought, with partner sleeping in bed
Understanding Mental Load: What It Is and How It Affects You

When you get bogged down with mental tasks, you can experience mood changes, sleeplessness and more

Hands holding two different kinds of pain medications separated by a white line
Can You Take Acetaminophen and Ibuprofen Together?

You can alternate these OTCs to help with pain management and fever reduction

Smiling person with headphones on, sweeping floor in living room
Understanding Non-Exercise Activity Thermogenesis (NEAT Exercise)

Non-exercise activity thermogenesis is all the activity we do that’s not technically exercise but is still important to your health and well-being

Ad