A glass of wine might assist with falling asleep, but it won’t necessarily keep you asleep. While prescription and over-the-counter sleeping pills have their side effects, sleep masks raise questions about potential downsides. Could they cause breakouts? Are they harmful to your eyes? And is there more to them than just helping you sleep better?
I reached out to sleep specialists, a dermatologist, and an ophthalmologist to get their insights. Plus, we analyzed 32 different sleep masks to identify the top performers. Here are our top picks for the best overall and the best Bluetooth sleep mask.
How does light affect my sleep?
Light plays a significant role in keeping us awake as it interacts with our brain through receptors in our eyes, influencing the hypothalamus and pineal gland to suppress melatonin production. “Melatonin helps time sleep, so light can delay when you fall asleep,” said neurologist Chris Winter. Essentially, light signals to your brain that it’s daytime.
Do even small amounts of light matter?
“Even small amounts of light can impact sleep,” Winter noted. A study from Korean researchers found that exposure to dim light at night led to increased arousals and shallower sleep. Experts suggest minimizing light exposure in your bedroom to enhance sleep quality. Kristin L. Daley, a psychologist, recommends testing your room’s darkness by turning off the lights and checking if you can see your hand after your eyes adjust.
What does the research say about sleep masks specifically?
A recent meta-analysis examined studies on sleep masks alongside other sleep interventions, revealing that the most effective methods included the use of eye masks and earplugs combined with eye masks.
What do doctors say about sleep masks?
Medical professionals generally view sleep masks as safe and potentially beneficial. The American Academy of Sleep Medicine doesn’t officially advocate for them but does encourage sleeping in dark environments, which masks can help facilitate. Winter often recommends masks to his patients, especially those unable to control bedroom light or those who travel frequently.
What is the most comfortable sleep mask material?
There isn’t a universally best material for sleep masks, but some are more skin-friendly. “Imagine masks as sheets for your face; breathability matters,” said Mona Gohara, a clinical professor at Yale. Silk is lauded for being smooth and less absorbent, which is great for sensitive or acne-prone skin. Cotton is breathable but may be rougher, while synthetic fabrics like polyester can trap heat and sweat.
How often should I wash my sleep mask?
Think of your sleep mask as a small pillowcase resting on your skin, according to Gohara. It’s wise to wash it as frequently as you do your pillowcases to avoid skin irritations. Ideally, aim for cleaning it every two to three uses, especially if you’re dealing with acne. If you use your mask nightly, having a few on hand would be practical.
How can I avoid pimples while using a sleep mask?
If acne is a concern, opt for a breathable fabric and make regular washing a habit. It’s also important to cleanse your face before bed, as makeup or sunscreen can lead to clogged pores. Allow skincare products time to absorb before donning your mask to avoid occlusion, which can trap moisture but may not be great for pores.
Can sleep masks help prevent wrinkles?
“There’s no solid evidence that sleep masks actively prevent wrinkles,” Gohara stated. They may help reduce friction and minimize sleep lines, particularly if they’re made from smooth materials like silk. However, real wrinkle prevention involves consistent skincare practices like using sunscreen and maintaining skin health.
Can sleep masks put too much pressure on your eyes?
A regular flat eye mask should not exert enough pressure to cause harm, according to experts. Contoured masks might be more comfortable for some as they reduce contact with the eyelids, but a properly fitted flat mask is typically safe.
Which is better, Velcro or sliding adjusters?
Both fastening types have advantages and disadvantages. Velcro straps are generally wider and more padded but can lose stickiness over time. On the other hand, sliding adjusters allow for a more tailored fit but might be narrower, potentially leading to pressure on the head. Ultimately, it comes down to preference.
Is it OK to wear a sleep mask every night?
If you’re dealing with ongoing sleep issues, relying on a sleep mask might complicate matters. However, if you’re struggling to achieve a dark environment and can maintain hygiene, wearing a mask nightly is generally fine. They are safe even for those with eye conditions.
Who shouldn’t wear sleep masks?
As per the American Academy of Pediatrics, babies should sleep in environments void of soft items, including masks. Young children who can’t manage a mask on their own should avoid them, as should older individuals with cognitive impairments or who are at risk of falls.
