How a Sleep Mask Might Help You Get Better Rest

For a better night’s sleep, it can help to embrace the dark side — as in, sleep in total darkness. Blackout curtains can help. So can keeping electronics out of your room and turning off the TV before bed.

A sleep mask is another simple way to block out ambient light at night. It’s a soft fabric mask that covers your eyes and helps your brain settle into sleep mode. Sleep masks come in a range of styles and materials, but they all aim to do the same thing — create a darker, calmer space for rest.

Sleep expert Samuel Gurevich, MD, notes that while sleep masks aren’t a cure-all for insomnia, many people do find them useful. “A safe, calm environment is important for a good night’s rest, and blocking out light is part of that,” Dr. Gurevich says. “Eye masks can help, especially if your normal sleeping time is during the day.”

Dr. Gurevich explains why sleep masks can help, who may benefit most and how to find the right one for you.

How a sleep mask works

Sleep masks help keep light from reaching your eyes while you sleep. That’s important because we’re wired to wake up if there’s any hint of danger — and that includes light. Even small amounts of light can keep you from getting your ZZZs.

“Your brain needs to know everything is safe, comfortable and without a lot of stimulation, including artificial light or a TV,” Dr. Gurevich explains. “Eye masks can help because they create that darkened space that helps your brain settle.”

Darkness also boosts your production of melatonin, the hormone that helps regulate your sleep cycle.

You may find a sleep mask especially helpful if you:

• Don’t have blackout curtains or shades
• Work the night shift and sleep during the day
• Have insomnia or trouble falling asleep
• Live somewhere with streetlights or early morning light
• Travel and stay in places where there’s a lot of ambient light in the room

Benefits of using a sleep mask

There isn’t a lot of research supporting sleep masks’ effectiveness, but anecdotally, they seem to help.

For starters, they can be part of a calming nighttime routine that tells your brain it’s time to wind down.

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

Because sleep masks help reduce interruptions from light, they may also improve your overall sleep quality and promote deeper sleep.

“Longer-term benefits of good, healthy sleep include a decreased risk of cardiovascular disease and stroke,” he adds. “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.”

Types of sleep masks

Sleep masks come in many shapes and fabrics. Among your options are:

• Silk, which is soft, smooth and gentle on the skin. They’re a favorite for people who want a lightweight, cooling feel.
• Weighted, which adds gentle pressure across your eyes or forehead. That pressure may feel grounding, like a weighted blanket for your face.
• Cooling products, which are designed to feel cool against your skin. Some can be chilled before use. They may be soothing if you tend to feel warm at night or experience puffy eyes.
• Heated, which provides gentle warmth around your eyes. You might find them relaxing before bed, especially if you have dry eyes or eye strain.

How to choose the best one for you

There’s no one “best” sleep mask. The right pick depends on your needs, preferences and sleep habits.

When choosing a sleep mask, look for one that:

• Feels comfortable on your skin.
• Fits snugly without feeling tight.
• Stays in place when you switch positions.
• Blocks light well without putting pressure on your eyes.

Most of all, Dr. Gurevich says to trust how the mask feels. “Focus on what feels the best instead of what looks the best, and you’ll find the right eye mask for you.”

And don’t expect a sleep mask to make up for poor sleep hygiene or treat a sleep disorder. If you’re consistently having trouble getting enough good, quality sleep, talk with a healthcare provider. They can help you find solutions to help you get the rest your body and mind need.

Sleep tight, and enjoy your mask-erade slumber party.