A sleep mask may help improve sleep by blocking out light, creating a darker environment and a sense of calm.
You’ve tried it all, from cutting caffeine to taking a hot bath before bed, but nothing seems to improve your sleep quality.
Could a sleep mask — which is used to block out light — help you get the shut-eye you so desperately need? Let’s take a look.
Being exposed to light at bedtime can interrupt your body’s natural sleep cues.
Not having enough melatonin can lead to sleep issues or disorders, like insomnia.
An eye mask can block out artificial light that can prevent you from falling asleep.
They can also provide a calming effect that may encourage you to nod off faster.
Blocking out light with a sleep mask may be beneficial, but they aren’t for everyone. It comes down to personal preference.
Luckily, there’s a lot of variety in the types of sleep masks available, so you’re likely to find one that suits your needs.
Not all sleep masks are created equal. There are plenty of different types available, each offering its own set of benefits.
These include:
- cloth masks
- gel masks
- weighted masks
- cushioned masks
Cloth eye mask
There are many types of cloth eye masks, from silk and cashmere to cotton, velvet, and even fleece.
Cloth eye masks are versatile and can work for most people. Depending on the fabric you choose, they can have different benefits. For example, silk cloth masks may work well if you have sensitive skin.
Gel eye mask
If you’re a person who enjoys cold pressure, you might find a gel sleep mask helps you drift off.
Cooling eye masks can help with:
- allergy symptoms
- itchy eyes
- puffiness
- dark circles
- irritation
- high temperatures
Weighted eye mask
Weighted eye masks can provide a similar feeling to a weighted blanket.
These masks typically have small beads inside that provide extra weight to create a heavy sensation.
Cushioned eye mask
A cushioned eye mask can feel comfier to wear and less restrictive. They also tend to fit the contour of your face better.
Cushioned masks tend to be thicker too, and they’re able to fully block out the light.
Sleep masks not for you? Fortunately, there are some alternatives, including:
- blackout curtains
- cooling clothes and sheets
- lifestyle changes
- prescription medication
Blackout curtains
Like sleep masks, blackout curtains can block out light that prevents you from sleeping. Unlike eye masks, they don’t offer direct contact. For some, this can be a benefit.
Whether you prefer a mask or a blackout curtain for blocking light is a matter of personal preference.
Cool clothes and sheets
Just like the gel eye masks mentioned above, cooling clothes and sheets may also help bring your temperature down when you go to bed.
Cotton or bamboo fabrics may provide the relief you need. You could even try popping your pajamas or sheets in the freezer for a few minutes before bedtime.
Lifestyle changes
There may be small adjustments you can make to your daily routine that support a better night’s sleep. For instance, cutting your alcohol and caffeine consumption can help your sleep quality improve.
Exercise may also help improve your quality of sleep.
Prescription medication
If nothing else seems to work, you may want to talk with your doctor.
There can be benefits of taking medicinal sleep aids, but they can also have negative side effects, so best to start with your healthcare provider.
Sometimes, a sleep mask won’t be enough to help you sleep.
Most adults need around 7 to 9 hours of sleep each night, and when you regularly miss out, it can majorly impact your health. In fact, older
That means that treating sleep problems is not something to sideline.
You spend a huge portion of your life sleeping, and the quality of your sleep affects every aspect of your life.
If you have difficulty getting to or staying asleep, sources of artificial light could be to blame, and a sleep mask may be of benefit.
However, if your sleep problems persist, it’s important to speak with your doctor.
Victoria Stokes is a writer from the United Kingdom. When she’s not writing about her favorite topics, personal development, and well-being, she usually has her nose stuck in a good book. Victoria lists coffee, cocktails, and the color pink among some of her favorite things. Find her on Instagram.