Can Eye Masks Really Help You Sleep Better?

Eye masks are sleep accessories that are designed to block out light as you rest. But… does this actually help you sleep better? Yes! In this blog, we detail how this is the case, including how eye masks reduce sleep disruptions, enhance REM sleep, and reduce puffiness upon waking.

Let’s dive in!

Do Eye Masks Help You Sleep?

Yes! There are several reasons why eye masks can be beneficial for sleep quality:

1. Blocking Light Exposure

One of the primary functions of an eye mask is to block out light, which is crucial for maintaining your body’s natural sleep-wake cycle, known as the circadian rhythm. Light exposure, especially artificial light from electronic devices, can interfere with the production of melatonin, the hormone responsible for regulating sleep. By creating a dark environment, eye masks help stimulate melatonin production, making it easier to fall asleep and stay asleep.

2. Reducing Sleep Disruptions

Eye masks can significantly reduce sleep disruptions caused by environmental light sources. Streetlights, car headlights, or even early morning sunlight can interrupt sleep, leading to fragmented rest. Wearing an eye mask ensures a consistent level of darkness, minimizing tossing and turning while promoting uninterrupted sleep cycles.

3. Enhancing REM Sleep

Rapid Eye Movement (REM) sleep is a critical stage of the sleep cycle associated with dreaming and cognitive processing. Adequate REM sleep is essential for mental and emotional health. Light exposure can disrupt REM sleep, reducing its duration and quality. Eye masks help maintain the darkness needed for optimal REM sleep, contributing to better overall sleep quality.

4. Improving Relaxation

The physical sensation of wearing an eye mask can also promote relaxation. With weighted eye masks like our Dreamer, for instance, the gentle pressure on the eyes and surrounding area can create a calming effect, helping you unwind and prepare for sleep. This can be particularly beneficial if you struggle with stress or anxiety-related sleep issues.

5. Portability and Convenience

Eye masks are portable and easy to use, making them a convenient solution for improving sleep in various environments. Whether you’re at home, traveling, or in an unfamiliar setting, an eye mask can help you create a familiar and conducive sleep environment. This portability makes them especially useful if you’re a frequent traveler, a night-shift worker, or a siesta enthusiast looking to elevate your afternoon naps!

6. Reducing Dry Eyes and Puffiness

Eye masks that can be cooled help reduce puffiness and dryness around the eyes, ensuring that you wake up from your beauty sleep ready for the day!

From these benefits, it is obvious that the main function of eye masks is light blocking. You may be wondering then, “Why is light blocking important for sleep?”. Let’s talk about this next!

How Is Light Related To Sleep?

Light plays a crucial role in regulating our sleep-wake cycles, primarily through its impact on the body’s internal clock, or circadian rhythm and melatonin production. Here’s how:

Circadian Rhythms

This is an approximately 24-hour cycle that governs various physiological processes, including sleep. Light is the most powerful external cue that influences the circadian rhythm. When light enters the eyes, it is detected by photoreceptors in the retina, which then send signals to the suprachiasmatic nucleus (SCN) in the brain. The SCN acts as the body’s master clock, coordinating the timing of sleep and wakefulness.

Melatonin Production

Melatonin is a hormone produced by the pineal gland in response to darkness. It helps induce sleep by lowering body temperature and making the body feel more relaxed and ready for rest. Light exposure, especially blue light from screens and artificial sources, inhibits melatonin production, making it harder to fall asleep and stay asleep. This is why minimizing light exposure before bedtime is often recommended for better sleep hygiene.

What Happens When We Are Exposed to Light at Night?

Exposure to light at night can significantly disrupt your sleep pattern and overall sleep quality. Here are some key effects of nighttime light exposure:

1. Suppression of Melatonin: As we briefly mentioned above, light exposure at night, particularly blue light, suppresses melatonin production. This suppression delays the onset of sleep and can reduce the overall amount of sleep, leading to shorter and less restorative sleep periods. This can result in difficulties falling asleep and frequent awakenings during the night.

2. Disruption of the Sleep-Wake Cycle: Light exposure at night confuses the circadian rhythm, making the body believe it is still daytime. This can lead to a misalignment between the body’s internal clock and the external environment, resulting in delayed sleep phase syndrome or other circadian rhythm sleep disorders. Such disruptions can make it challenging to maintain a regular sleep schedule.

3. Impact on REM Sleep: REM sleep, which is essential for cognitive function and emotional regulation, can be particularly sensitive to light exposure. Light at night can shorten the duration of REM sleep and reduce its quality, leading to impairments in memory, learning, and mood regulation. Chronic disruption of REM sleep can have long-term negative effects on mental health.

4. Increased Alertness and Arousal: Light exposure at night can increase alertness and arousal, making it harder to relax and fall asleep. This heightened state of wakefulness can be counterproductive, especially when you’re trying to wind down after a long day. The stimulation caused by light can prolong the time it takes to transition from wakefulness to sleep.

5. Long-Term Health Consequences: Chronic exposure to light at night has been linked to various long-term health issues, including an increased risk of developing metabolic disorders and cardiovascular diseases. This is believed to be due to the persistent disruption of circadian rhythms and hormonal imbalances caused by prolonged light exposure.

This just goes to show how essential it is to consider adding an eye mask to your sleep routine. If you’ve never used an eye mask for sleep or are looking for ways to improve your use of sleep masks, then the tips we share in the next section will be helpful during this transition!

How to Use Eye Masks For Sleep

Here are some tips to help you integrate eye masks into your sleep routine effectively:

1. Establish a Consistent Routine: Using an eye mask regularly is more effective than occasional use. Incorporate it into your nightly routine to signal to your body that it’s time to wind down and prepare for sleep.

2. Create a Relaxing Environment: Combine the use of an eye mask with other relaxing bedtime practices, such as reading a book, listening to calming music, or practicing meditation. This can enhance the overall sleep experience.

3. Keep Your Mask Clean: Regularly clean your eye mask to maintain hygiene and prevent skin irritation. Follow the manufacturer’s instructions for washing and care, especially for masks made of delicate materials.

4. Pair with Other Sleep Aids: Consider using an eye mask alongside other sleep aids, such as white noise machines, earplugs, and blackout curtains to create a more conducive sleep environment. For extra relaxation, add a chunky-knit weighted blanket like our Cotton Napper whose gentle weight can promote melatonin production.

5. Travel-Friendly Options: If you travel frequently, invest in a portable and compact eye mask. Many travel-friendly masks come with carrying cases and are designed to be easily packed in a carry-on bag.

Pay attention to how your body responds to your use of an eye mask when sleeping. If you experience discomfort or find that a particular type of mask is not effective, don’t hesitate to try different styles or materials until you find one that works best for you.

In the next section, we share factors to consider when deciding between multiple eye masks.

How to Choose the Right Eye Mask for Sleep

Here are some key factors to consider when selecting an eye mask for a better night’s rest:

1. Material: Eye masks come in various materials, each offering different levels of comfort and breathability. Choose a material that suits your lifestyle and health needs. The skin around your eyes is extremely sensitive, so make sure the eye mask does not irritate your skin. One great option is our cooling sleep mask, the Tree Dreamer, made of moisture-wicking TENCEL fabric. Like the cool side of the pillow, our new TENCEL™ eye mask helps you drift off in spa-like comfort and on top of all that, it is hypoallergenic and gentle on the skin.

2. Fit and Comfort: A well-fitting eye mask should be snug but not too tight, ensuring it stays in place without causing discomfort. Adjustable straps or Velcro closures can help achieve the right fit. Additionally, consider masks with contoured designs that fit the shape of your face.

3. Light Blocking: The primary function of an eye mask is to block out light. Look for masks that provide complete blackout capabilities, especially if you are sensitive to light.

4. Additional Features: Some eye masks come with added features to enhance the sleep experience such as cooling technology, aromatherapy, and weight. Our Dreamer eye mask stands out because it is a delightfully heavy sleep mask weighted with tension-melting Terraclay™: an all-natural, biodegradable clay that gently cradles your eyes to soothe pressure points. Because the Dreamer can be chilled, it is perfect to relax tired eyes, headaches, and for sinus relief.

In the next section, we look at tell-tale signs indicating when you should stop using an eye mask and consult with your doctor.

When to Stop Using an Eye Mask

Here are some considerations to help you decide when it might be appropriate to stop using an eye mask:

1. Improved Sleep Environment: If you have addressed the underlying issues that initially prompted you to use an eye mask, such as reducing light exposure or creating a darker sleeping environment with blackout curtains, you may find that the eye mask is no longer necessary.

2. Habituation: Over time, your body may become accustomed to sleeping with an eye mask. If you find that you are no longer sensitive to light disturbances or that you can fall asleep easily without the mask, it may be a sign that you can gradually reduce or stop using it.

3. Comfort and Preference: Some sleepers may find that wearing an eye mask becomes uncomfortable or irritating over time. If you experience discomfort, pressure on the eyes, or find it difficult to adjust to wearing the mask, it may be worth considering alternatives or gradually phasing out its use.

4. Seasonal Changes: Seasonal variations in light levels can impact your sleep environment. You may find that during certain times of the year, natural light patterns change, making the eye mask more or less necessary. Adjust your use accordingly based on your current sleep needs.

5. Sleep Quality Assessment: Regularly assess your sleep quality with and without the eye mask. If you consistently achieve restful and uninterrupted sleep without the mask, it may indicate that you no longer need it to maintain good sleep hygiene.

When to Continue Using an Eye Mask:

Here are some scenarios in which you should consider having your eye mask close:

1. Persistent Sleep Disturbances: If you continue to experience sleep disturbances due to light exposure, such as streetlights or early morning sunlight, it may be beneficial to continue using an eye mask to maintain a dark sleep environment.

2. Travel or Change in Routine: If you frequently travel or experience changes in your sleep routine that disrupt your ability to control your sleep environment, using an eye mask can provide consistency and aid in achieving restful sleep.

3. Specific Sleep Conditions: If you experience certain sleep disorders or sensitivities, such as insomnia or irregular sleep-wake patterns, you may benefit from using an eye mask as part of your sleep management strategy. Consult with a healthcare professional if you are unsure whether to continue using an eye mask.

The decision to stop using an eye mask should be based on your personal comfort, sleep quality, and individual sleep environment. Regularly evaluate your sleep habits and environment to determine whether an eye mask continues to contribute positively to your sleep routine or if adjustments are needed to optimize your sleep quality.

Conclusion

Incorporating an eye mask into your sleep routine can significantly elevate your nap game. This is because sleep masks create a dark and calming environment, which allows your body to unwind without any visual distractions.