Going to bed in absolute darkness is one of the best ways to improve sleep quality, but pervasive ambient light, especially in big cities can make this almost impossible. Streetlights, neighbor windows, blinking technology, and even a bright moon can leak light into a bedroom. While these luminous intrusions won’t entirely disrupt slumber, similar to the health effects of ambient noise on the nervous system, constant exposure to small amounts of light will keep the brain from fully resting during sleep.
Custom blackout shades cost a pretty penny, and sleeping in one of those egg napping pods is not conducive to overnight guests. One of the most cost effective ways to sleep in total darkness? A high-quality sleep mask.
“Light plays an important role in regulating and maintaining our natural sleep-wake cycle, also known as the circadian rhythm,” says Dr. Shelby Harris, director of sleep health at Sleepopolis. “In the evening, reducing light exposure is important to help prepare the body for sleep and promote the release of melatonin, a natural hormone that helps to regulate your sleep.”
A 2018 study out of South Korea found that dim light exposure at night was associated with a decrease in the total time spent sleeping, sleep efficiency, and an increase in instances of waking after falling asleep.
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Adjusting to a sleep mask may be cumbersome, and may decrease sleep quality in the short term. But, the long-term benefits of blocking out excess light are worth it if one can find the right fit.
What the Experts Say About Sleep Masks
When shopping for the perfect sleep mask, the key is to find the sweet spot where the fit is snug enough to keep light out without agitating ears, eyes, and skin. While darker is better, it can’t come at the cost of disrupted sleep caused by discomfort.
“A good sleep mask should fit securely and comfortably on your face so it won’t move or shift during sleep. It should have adjustable straps because your facial structure varies,” said Harris.. “Aromatherapy pockets or cooling gel inserts are a bonus and a great additional feature to look out for. Added weight to the mask can also be desirable as it promotes relaxation.”
“Lightweight and breathable masks that are made out of 100% natural materials like silk or cotton are best for sleep as they are gentle on the skin and reduce the risk of irritation or itchiness,” said board-certified family medicine physician Dr. Laura Purdy.
Granted, it’s possible that some sleep issues may not be solved by an effective mask. Quality sleep is multifactorial, and in the event that a sleep mask doesn’t contribute to improved sleep, it may be time to seek guidance from a medical professional.
“It’s important to speak with your doctor or a sleep specialist if you are having trouble with your sleep quantity and/or quality multiple nights a week. Symptoms of sleeplessness can include excessive daytime sleepiness, irritability, headaches, impaired daily functioning, difficulty concentrating, low productivity, and a poor immune system,” said Harris.
Any eye mask that blocks out light will help improve sleep incrementally, but based on expert guidance the following are the ones SPY Wellness editors recommend.
MZOO Sleep Eye Mask
The MZOO sleep eye mask is comfortable and practically impenetrable to light. It has generously-sized eye pockets that put such little pressure on the eyes that they can blink open and closed without any disruption to the eyelashes.
The mask’s memory foam contours to the face and the buckle strap can be tightened and loosened easily for a customized fit.
LKY DIGITAL Sleep Mask
Who It’s For: Folks who can’t stand being on their back, are pregnant, are avid spooners, need to decrease their snoring, or just prefer sleeping on their side.
Why It’s Great: The strap isn’t annoying and the contoured design has a low profile on the sides of the head.
There’s More: The ultra-fit sides are designed to minimize mask movement and prevent pressure on the temples.
BLSSNZ Eye Mask
Who It’s For: Those who don’t want to mess with adjustable clip straps.
Why It’s Great: The BLSSNZ eye mask features a unibody design that is secured with velcro at the rear of the mask rather than a strap, so there’s no adjusting or potentially bothersome clips at the base of the skull.
There’s More: An included travel strap secures the mask tightly so it’s easy to pack.
Hochoek Silk Sleep Mask
Who It’s For: Folks with skin that’s easily irritated by cotton or polyester.
Why It’s Great: This mask is made from silk, which is highly breathable and gentle on the skin.
There’s More: With a thinner construction than most sleep masks, it won’t leave as big of a dent in the faces of side sleepers.
Ocushield Eye Mask
Who It’s For: Sleepers who want extra bells and whistles from their eye mask.
Why It’s Great: The Occushield eye mask includes a glass bead insert that can be warmed to relax the eye area, open up the pores and allow oils from the eyelid glands to lubricate the eyes. It can also be cooled to help reduce inflammation and puffiness.
There’s More: This mask is both naturally breathable and hypoallergenic.
Frequently Asked Questions About Sleep Masks
How much do sleep masks cost?
Nobody needs to spend more than $20 on a sleep mask. But for those who prefer premium materials, luxury bands, and sleep masks with extra features or purposes, there are more expensive options available.
Is a sleep mask better than blackout curtains?
This depends on how comfortable sleeping in a mask is. One objective advantage of sleep masks is they block out light from inside the home. “Artificial lights — particularly blue-rich electronic device screens — disrupt circadian rhythms at night and make sleeping harder than intended,” said Dr. Purdy. So if your partner watches TV, reads from a tablet, or scrolls social media on their phone while you’re trying to fall asleep, a sleep mask can help in ways that curtains cannot.
Are sleep masks machine-washable?
Nearly all sleep masks are washable. However, most manufacturers recommend hand washing and air-drying sleep masks to help preserve a refined fit and maintain peak performance.