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?
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:
- 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.”
FAQs
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 psychom*otor vigilance test, which assesses alertness. Blocking light at night also improved reaction times on this task.
Does a sleep mask actually help? ›
Turns out that numerous studies show that a little fabric over the eyes can actually improve your quality of sleep and your brain power. Eye masks work by blocking out ambient light. (Think of how bird owners throw a dark cloth over their birds' cages at night to block light and calm them.)
Is it good to wear an eye mask to sleep? ›
Thus, using an eye mask is recommended because improving your sleep quality reduces the risk of developing health problems.
Do sleep masks improve memory? ›
Overall, our findings suggest that a simple manipulation—the use of an eye mask during sleep—can lead to superior memory performance and higher alertness the next day.
What are the cons of sleeping masks? ›
What are the disadvantages of eye masks? If they are too tight, they can leave impressions in your face and around your nose. Too slack and you could end up putting it back in place all night. You may feel self-conscious with one on, especially if you are sleeping in the same bed as your partner or on a plane!
What is the difference between eye mask and sleep mask? ›
Much like blackout curtains, sleeping masks should offer an environment of total darkness to allow for restful sleep. Eye masks have straps or ties to keep them secure throughout the night so that you stay in complete darkness.
Do sleep masks keep eyes closed? ›
It is very possible for the eyes to remain partially opened, even when using a sleep mask. Cloth sleep masks do not prevent evaporation the way silicone moisture chamber goggles prevent evaporation.
How to stop a sleep mask from falling off? ›
I've had a big issue with my sleep mask falling off as I sleep, maybe because I might roll around a lot. The most surefire solution I've found is just taping the sleep mask to my face with regular cellophane tape.
Do sleep masks help with aging? ›
There's no proof that wearing a sleep mask can accelerate the aging process, though Brazzini says it can give the illusion of wrinkles in the short term. “You might wake up to find a strong crease around your eyes after wearing a sleep mask, and this might be to do with the fabric,” she explains.
Why do I sleep better with a sleeping mask? ›
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.
Up-to-Date
Certain foods and drinks can promote better sleep by providing nutrients essential to sleep. Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns.
Are sleep masks bad for circadian rhythm? ›
Jay Olson tells us that “Light exposure is one of the strongest modulators of circadian rhythms,” and sleep masks can play a role in regulating our circadian rhythms.
Does a mask help sleep apnea? ›
Continuous positive airway pressure (CPAP) masks and headgear come in different styles and sizes to comfortably treat sleep apnea. There are a variety of CPAP masks available to find the best fit for you. Everyone has different needs, preferences and face shape.
Do sleep masks work for side sleepers? ›
The mask is more for back sleepers, though, as it is incredibly comfortable — so long as you're not on your side or stomach. Roll over to your side and those cozy light-blocking foam pads may cause the mask to push out of position, cause too much pressure on the eye area or both.
Do sleep masks help with dry eyes? ›
Sleep masks can help to reduce dry eye symptoms by providing a physical barrier that blocks out light and prevents air from circulating around the eyes. This can help to reduce evaporation of the tear film, which can lead to dryness and irritation.
